WU:
3 rounds
6 Walking Lunges
5 Pass Thrus
4 Wall Push-ups
3 Squats
2 HPS - broom
1 Burpee
Skill work:
Double-Unders
L Sits
5 x 12 seconds
Press
3 x 5 @ 43
3 RFT of:
10 Thrusters, 15#
10 SDPH, 15#
1 Down-back
Wednesday, June 13, 2012
Sunday, June 10, 2012
CLH Monday 06/11/12
WU:
Walk
Dynamic Stretching
3 rounds of:
2 Burpees
6 pass thrus
OHS - 15# bar
2 x 5 to 45, 25, 10, wallball
Squat
3 x 5 @ 48 (to 45, 25) New Depth!
33 x 5
43 x 5
48 x 3, 5, 5
15 minute AMRAP of:
5 Push-ups, KNEES (first time) to 45, 25, 10 (lower next time)
10 Pull-ups (ring rows)
15 Wallballs, Green ball to 45, 25, wallball
20 KB Swings, 5#
25 Singles
2 full rounds + 5, 10, 15, 18
Walk
Dynamic Stretching
3 rounds of:
2 Burpees
6 pass thrus
OHS - 15# bar
2 x 5 to 45, 25, 10, wallball
Squat
3 x 5 @ 48 (to 45, 25) New Depth!
33 x 5
43 x 5
48 x 3, 5, 5
15 minute AMRAP of:
5 Push-ups, KNEES (first time) to 45, 25, 10 (lower next time)
10 Pull-ups (ring rows)
15 Wallballs, Green ball to 45, 25, wallball
20 KB Swings, 5#
25 Singles
2 full rounds + 5, 10, 15, 18
Friday, June 8, 2012
Natalie Monday 06/11/12
WU:
Dynamic stretching
--Lunge and twist
--Spiderman
--Lunge and pullback
--Frankie
4 rounds of:
3 Burpees
6 Pass Thrus
Skill work:
OHS (up to 15# bar - lower back pain)
Deadlift - next time teach switch grip and get to 103 x 3
5-5-5-5-5
15 - 5
33 - 5
53 - 5
83 - 5
83 - 5
2 rounds for time of:
20 Ring Rows (Two bricks)
30 Push-ups (Knees - next time use bumper)
40 Sit-ups
50 Squats (25#, green ball)
1 full + 20 ring rows + 30 push-ups + 33 sit-ups
Dynamic stretching
--Lunge and twist
--Spiderman
--Lunge and pullback
--Frankie
4 rounds of:
3 Burpees
6 Pass Thrus
Skill work:
OHS (up to 15# bar - lower back pain)
Deadlift - next time teach switch grip and get to 103 x 3
5-5-5-5-5
15 - 5
33 - 5
53 - 5
83 - 5
83 - 5
2 rounds for time of:
20 Ring Rows (Two bricks)
30 Push-ups (Knees - next time use bumper)
40 Sit-ups
50 Squats (25#, green ball)
1 full + 20 ring rows + 30 push-ups + 33 sit-ups
CLH Friday 06/08/12
Deadlift
3-3-3-1-1-1
33 (5) - 73 - 93 - 103 - 113 - 123 - 133
5 RFT of:
25 Push Presses, 15#
25 Singles
12:45
Finale: :30 plank knees and hands
3-3-3-1-1-1
33 (5) - 73 - 93 - 103 - 113 - 123 - 133
5 RFT of:
25 Push Presses, 15#
25 Singles
12:45
Finale: :30 plank knees and hands
Wednesday, June 6, 2012
Natalie Thursday 06/07/12
Natalie
WU:
3 rounds of:
200m walk/jog
5 Squats (25,10, volleyball)
5 Push-ups
5 Walking Lunges
Skill work:
L-sits x 5
Tuck - 9, 7, 9, 10, 11 = 46 seconds
Press
5-5-5-5-5
Broom-5
15-5
33-4
33-5
33-4
10 minute AMRAP of:
10 Wallballs, Green ball (Squat to 25, 10, VB)
10 Walking Lunges
10 KB Swings, 5#
4 rounds exactly
WU:
3 rounds of:
200m walk/jog
5 Squats (25,10, volleyball)
5 Push-ups
5 Walking Lunges
Skill work:
L-sits x 5
Tuck - 9, 7, 9, 10, 11 = 46 seconds
Press
5-5-5-5-5
Broom-5
15-5
33-4
33-5
33-4
10 minute AMRAP of:
10 Wallballs, Green ball (Squat to 25, 10, VB)
10 Walking Lunges
10 KB Swings, 5#
4 rounds exactly
Monday, June 4, 2012
CLH Tuesday 06/05/12
Skill work:
L sits
5 x max hold - 10 seconds
Push-ups
Work on push ups to steps
Hills!
10 Sets of 1:00 of Hill walking/running. Rest time is the time it takes to walk back down, plus :30. Rested 2:00 between rounds 5 and 6.
L sits
5 x max hold - 10 seconds
Push-ups
Work on push ups to steps
Hills!
10 Sets of 1:00 of Hill walking/running. Rest time is the time it takes to walk back down, plus :30. Rested 2:00 between rounds 5 and 6.
Natalie Monday 06/04/12
Discuss exercise history and goals.
- Tone
Walk 1 down back
- Tone
Walk 1 down back
5 knee push-ups
5 squats - Wallball
5 ring rows - Increasing length each time
5 pass thrus
Repeat total of 3 rounds
Back squat
5-5-5-5-5
Air, Broom, 15#, 33#, (lower target to 25, 10, Green), 33#, 33#
Baseline metcon:
400m run
15-12-9 reps of:
Squats - 25, 10, Green ball
Push-ups - Knees
Pull-ups - Ring Rows
400m run
12:43
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