March 27th
Strength
Hang Clean
3 - 3 - 3 - 3
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Conditioning
As many reps as possible in 12 minutes of:
24 OH Lunge Steps
12 Slamballs
Class Schedule
NO Class
July 4th 8:30 and 9:30 AM classes only!
Monday - Friday
5:30 AM
6:30 AM
8:30 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM (Advanced on W, no class Friday)
Saturday
8:00 AM Open Gym
9:00 AM
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28 posts from March 2013
March 28, 2013
March 27, 2013
March 26th
Conditioning
4 rounds for time of:
500 meter row
10 pull-ups
10 front squats (115#/75#)
*Rest 3 minutes between rounds. Score is total time including rest time.
March 26, 2013
March 25th
Strength
Plank Hold for 7 minutes
*Break up as needed to get 7 minutes of work.
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Conditioning
As many reps as possible in 15 minutes of:
10 kettlebell swings (70#/55#)
10 Box Jump/Step Down (24"/20")
10 Dips (Ring/Bar/Box)
March 25, 2013
March 24th
4 P.M. RUN CLASS AT BECKENDORF JH
March 23rd
8 A.M. SQUAT CLASS
Front Squat
5 @ 50% of 1 RM (2 sec hold at bottom)
5 @ 60% of 1 RM (2 sec hold at bottom)
5 @ 70% of 1 RM (2 sec hold at bottom)
5 @ 85% of 1 RM
Max @ 90% of 1 RM
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9 A.M. WOD
March 22nd
Conditioning
5 rounds for time of:
400 meter run
20 kettlebell swings (55#/35#)
March 22, 2013
March 21st
Strength
20 minutes to find 1 RM Clean & Jerk
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Conditioning
7 rounds for time of:
25 Double Unders
1 Clean & Jerk (75-80% 1 RM)
March 21, 2013
March 20th
Conditioning
As many reps as possible in 20 minutes of
5 sumo-deadlift high-pull (95#/65#)
7 thrusters
10 hang cleans
March 20, 2013
March 19th
Strength
Back Squat
3 - 3 - 3 - 3
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Conditioning
4 rounds for time of:
10 Goblet Squats
10 Burpees
10 Abmat Sit-ups
March 19, 2013
March 18th
Conditioning
4 rounds for time of:
400 meter run
40 lunge steps
10 renegade rows
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NUTRITION RESOURCES
WORLD CLASS FITNESS IN 100 WORDS
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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