Deadlift
5-5-5-5-5
33-63-63-63-63 (worked on form)
7 RFT of:
4 Wallballs, 6# (5 x 15#)
6 Step-ups, 6"
8 Ring Rows
7:30
Finale: 20 Sit-ups (blue band)
Monday, December 10, 2012
Monday, December 3, 2012
CCH and CLH Monday, 12/03/12
Warm up:
3 rounds:
1 Down back - nice pace, faster on way back.
3 Burpees (CLH against wall and jump/clap over head)
6 Squats
Press
5-5-5-5-5
CLH - 15-15-33-33-33
CCH - 33-43-53-63-68
L-Sits
5 sets of max hold
Tabata Sumthin
8 rounds of :20 on, :10 off of:
Ring Rows CLH - 70, CCH - 45
Lines CLH - 13.75 (side steps), CCH - 35
KB Swings - CLH - 74 (5#), CCH - 54 (10#)
Finale:
Complete 30 Squats, not for time.
3 rounds:
1 Down back - nice pace, faster on way back.
3 Burpees (CLH against wall and jump/clap over head)
6 Squats
Press
5-5-5-5-5
CLH - 15-15-33-33-33
CCH - 33-43-53-63-68
L-Sits
5 sets of max hold
Tabata Sumthin
8 rounds of :20 on, :10 off of:
Ring Rows CLH - 70, CCH - 45
Lines CLH - 13.75 (side steps), CCH - 35
KB Swings - CLH - 74 (5#), CCH - 54 (10#)
Finale:
Complete 30 Squats, not for time.
Wednesday, November 28, 2012
CCH & CLH 11/27/12
Squat
5-5-5-5-5
CLH - 6# to 15# x 4
CCH - 45-65-85-105-115
"1/2 Cindy"
10 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CLH - 5 rounds exactly (ring row, push up to 9th up, squat to 5 x 15#)
CCH - 1 round exactly (Green and purple band, knee push-ups)
Finale: Flamingo stretch
5-5-5-5-5
CLH - 6# to 15# x 4
CCH - 45-65-85-105-115
"1/2 Cindy"
10 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CLH - 5 rounds exactly (ring row, push up to 9th up, squat to 5 x 15#)
CCH - 1 round exactly (Green and purple band, knee push-ups)
Finale: Flamingo stretch
Friday, November 9, 2012
Natalie - 11/15/12
At Urban
Power walk x 200m
7 push-ups
7 squats
Repeat two more times
On monkey bar things, 10 Ring Rows
Pull-ups
Hang x 5 rounds
Bike
"Tosh"
3 x (1/2 mile, 1 mile, 2 miles)
Rest the same interval as the distance takes to ride.
Finale:
Plank x 4 rounds of :45
Power walk x 200m
7 push-ups
7 squats
Repeat two more times
On monkey bar things, 10 Ring Rows
Pull-ups
Hang x 5 rounds
Bike
"Tosh"
3 x (1/2 mile, 1 mile, 2 miles)
Rest the same interval as the distance takes to ride.
Finale:
Plank x 4 rounds of :45
Wednesday, November 7, 2012
Natalie - 11/08/12
Warm up
1 Down back
3 Push-ups
6 Walking Lunges
12 Jumping Jacks
Squat
3-3-3-3-3
48-53-63-68-73 (PR)
"Barbara-ish"
4 RFT of, resting 2:00 between rounds:
20 Pull-ups (Ring Rows)
30 Push-ups (On Barbell)
40 Sit-ups
50 Squats
Round 1: 5:17
Rest 2:00
Round 2: 8:40
Rest 2:00
Round 3: 10:07
Rest 3:00
Round 4: 9:38
Finale - Stretch
1 Down back
3 Push-ups
6 Walking Lunges
12 Jumping Jacks
Squat
3-3-3-3-3
48-53-63-68-73 (PR)
"Barbara-ish"
4 RFT of, resting 2:00 between rounds:
20 Pull-ups (Ring Rows)
30 Push-ups (On Barbell)
40 Sit-ups
50 Squats
Round 1: 5:17
Rest 2:00
Round 2: 8:40
Rest 2:00
Round 3: 10:07
Rest 3:00
Round 4: 9:38
Finale - Stretch
Thursday, November 1, 2012
Natalie - 11/5/12
Warm up
3 rounds
7 Squats
7 Light KB Swings
7 HPC (15#)
Push Press
5-5-5-3-3-3
33-38-43-48-53 x 2 - 53 x 1 (PR)
7 RFT of:
5 Deadlifts, 63#
10 Squats
5 Push-ups (On ground)
10 Ring Rows
14:37
Finale: 1:10 plank, rest 1:10. 1:00 plank, rest 1:00. :45 plank.
3 rounds
7 Squats
7 Light KB Swings
7 HPC (15#)
Push Press
5-5-5-3-3-3
33-38-43-48-53 x 2 - 53 x 1 (PR)
7 RFT of:
5 Deadlifts, 63#
10 Squats
5 Push-ups (On ground)
10 Ring Rows
14:37
Finale: 1:10 plank, rest 1:10. 1:00 plank, rest 1:00. :45 plank.
Tuesday, October 30, 2012
Natalie - 11/1/12
Warm up:
1 FAST down-back
3 Burpees
Burgener warm-up
Skill:
HPC
5-5-5-3-3-3
15-33-38-43-48-53(2+1)
Squat
5-5-5-3-3-3
33-43-53-58-63-68
Finale:
50 Push-ups in as few rounds as possible. Must touch chest to bar or it doesn't count.
GREAT REPS!
10, 10, 7, 6, 6, 3, 3, 3, 2, 1
1 FAST down-back
3 Burpees
Burgener warm-up
Skill:
HPC
5-5-5-3-3-3
15-33-38-43-48-53(2+1)
Squat
5-5-5-3-3-3
33-43-53-58-63-68
Finale:
50 Push-ups in as few rounds as possible. Must touch chest to bar or it doesn't count.
GREAT REPS!
10, 10, 7, 6, 6, 3, 3, 3, 2, 1
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