Workout for Sunday April 14, 2013

Skill Review: The Turkish Get-Up

TGU Practice: Work up to a heavy one rep (both sides) with PERFECT form


Workout:  "GRIPTASTIC"

Teams of 2 complete* the following...

* Only one athlete working at a time

     - 800M Row
     - 60 Right Handed Swings
     - 60 Left Handed Swings

     - 800M Row
     - 60 Right Handed Snatch
     - 60 Left Handed Snatch

     - 800M Row
     - 60 Right Handed Clean and Press
     - 60 Left Handed Clean and Press

     - 800M Row
     - 60 2-Hand Swings
     - 20 Turkish Get-Ups
 
   Men's RX Weight = 45#
   Women's Rx Weight = 25#
   
If it's nice on Sunday, we will do this one outside!!

Workout for Sunday February 17th, 2013

Skill Review
     - Review of Strict (aka "Military") Press
     - Review of Snatch
     - Clean & Press Ladders: 3 sets of 1-5
     - Snatch Ladders: 3 sets of 1-5

Workout: "The Gauntlet"

There are four circuits. Each circuit consists of 5 exercises. Do not rest between exercises, and rest less than 3 minutes between circuits.



Circuit 1:
15 double swings
15 double snatch
15 front squats
15 double clean and press
15 ring push ups (or sub regular push-ups)

circuit 2:
15 Jerks
15 Bent Over Rows
15 Front Squats
15 Double Snatch
15 Ring Push Ups (or sub regular push-ups)

Circuit 3:
15 Thrusters
15 Bent Rows
15 Shrugs
15 Double Swings
15 Push Ups on Kettlebells

Circuit 4:
Walking "See Saw" Press (one full length of gym)
Bear Crawl (one full length of gym)
10 Man Makers
Waiters Walk (one full length of gym)
15 Push Ups

Scaling: Rx= 35#/25#, Scaled = 25# or less/18# or less

Workout for Sunday January 13, 2013

A. Turkish Get-Up: 15 minutes of skill work

B. Clean & Press Ladders
- 3 ladders (ascending reps 1-5)

C. Snatch Ladders
- 3 ladders (ascending reps 1-5)

In honor of USAF SSgt. Timothy P. Davis who was killed on February 20, 2009 supporting Operation Enduring Freedom when his vehicle was struck by an IED.

D. "Kettlebell D.T."
- 5 rounds for time of...
- 12 double KB swings(Russian)
- 9 double cleans
- 6 shoulder to overhead

Scaling
Scaled = 25#/18#
Rx = 35#/ 25#
Advanced = 45#/35#

Workout and schedule for Sunday December 16, 2012

******* Reminder that class time is 9:00 - 10:00 A.M. *********

Skill work:
Snatch
Push press
Crossfit style overhead swing

Workout: "Jingle-BELLS"

This workout is a progression through the movements listed below. It is set up just like the "12 days of Cristmas" song. In the first round, you will do just 1 rep (each hand) of Overhead Squat. In the 2nd Round you will repeat the overhead squat and add 2 Burpees. Each round you will add a newer movement at higher reps until you progress through all "12 days"!!! There will be a 30:00 cap on this workout.

Rx weight = 35# M, 18# W. Scale weight as needed. Talk to me if you need to modify any of the movements.

Windmill : 1 rep (R/L)
Burpees : 2 reps
Goblet squat : 3 reps
Snatch: 4 reps (R/L)
5 Golden Swings: 5 reps
Push-Ups: 6 Reps
Box Jumps: 7 Reps
Push Press: 8 Reps (R/L)
Cals on Rower (or Airdyne): 9 Cals
Sit-Ups: 10 Reps
Pull-Ups or Ring Rows: 11 Reps
Overhead reverse lunge: 12 Reps (R/L)

DONE!!! Happy Holidays!

Workout for Sunday November 25, 2012

Good video on clean and jerk technique

Skills:
     - Warm-Up Complex @ light weight
          One Arm Swing – 5 Reps

        High Pull – 5 Reps
        Snatch – 5 Reps
        Clean and Press – 5 Reps
        Racked Squat – 5 Reps

     - Review and practice Snatch and Clean and Jerk

WOD: 2 Testers (for time)...

1. "Isa-BELL": 30 Snatches (each arm)

2. KB "Grace": 30 reps (each arm) of clean and jerk. You can partition the reps any way you want but you must do a total of 30 Right/30 Left. Also, you can do this with double bells or work with a single and switch hands between sets...your choice.


Rx for both of these = 45# Men/25# Women
Scaling = L1/L2 Men = 25#/35#, L1/L2 Women = 18# or less
Advanced Men/Women = 53#/35#

Workout for Sunday October 28th

KettleBell "Bear" Complex

A. Turkish Get-Up Practice

B. "Peg Leg"

     - 5 rounds of 5 reps each arm. Military press with only one foot touching the ground! Focus on engaging core and crush-gripping the KB. You will need to go light on these.

C. "Bottoms-Up"

     - 4 sets of 1-3 reps each arm of Bottoms-ups Clean and Press. Again, you will need to go light and focus on crush gripping the KB Handle.

D. Kettlebell "Bear"

     5 rounds* 7 reps of the following complex...

     Double KB Clean + Front Squat + Overhead Press + Front Squat + Overhead Press = 1 Rep!!

     * Rest as needed between rounds.

     - Choose the heaviest weight possible while going unbroken each set. If you put the KB down, you must do a 5 Burpee penalty before resuming round!

Workout for Sunday September 16th, 2012

Skill Review & Practice:
     I. Double Kettlebell Swing
     II. Double KB Clean and Press
     III. Double KB Snatch
     IV. Double KB Front Squat

WOD: "The Great Destroyer"
     3 sets * of the following.....
     10 Double KB Swings
     10 Double KB Snatch
     10 Double KB Front Squat
     10 Double KB Clean and Press
     10 Push-Ups on the Bells
     10 Upright Row
* Rest up to 3:00 between sets
The idea is to get through each set unbroken (i.e.-don't put the KB down). This is not for time and you can pause in the rack position for as long as necessary

Scaling:
     Big Dawg M/W = 35#/25#
     Pack M/W = 25#/18#
     Pup = Modify workout to be all single KB movements...
     10 Single KB Swings
     5 Snatch R/L
     10 Goblet Squats
     5 Clean and Press R/L
     10 Push-Ups
     5 Single Arm Row R/L