Fri 1-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Sumo Deadlift Conventional

Practice Hand Stand Push Ups-Advanced

Practice MB Push Ups Beginner/Intermediate



(Warm up to working deadlift weight for Diane)

WOD: Diane (21, 15, 9)- Timed
Deadlift (advanced- men 225, women 135) (Beg./Int. –Men 135, women 95)

Hand Stand Push Ups (Advanced ONLY!) (Beg./Int. MB Push Ups)

EA Youth Club in Training

EA Youth Club in Training

Complete 5 Rounds Best Time:
KB Carry 180 ft
Row 200 m.
400 m. Run

Best Times:
Riley: 16:41
Max: 19:55
Drew: 20:20
Cameron: 18:06
Lalo: 22:34
Kevin: 22:36

Riley DL PR: 265 lbs.











Kevin DL PR: 165 lbs.












LaLo DL PR: 255 lbs.

Thrs. 1-28-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Walking Lunges

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Lat. Lunge Stretch



WOD: 5-Rounds
KB Carry from back door to front of gym and back (Men 50-100, Women 25-40 each hand)

Row 200m.

Run 1 Lap Around Bldg.

Wed. 1-27-2010 WOD

Warm Up:

Shoulder Stretches

Push Ups

Band Rows

Band Presses



Core Lift: Press- Strict

10 x 50%, 8 x 60%, 6 x 65%, 3 x 75%, 5 x 3 x 80%



WOD: AMRAP in 15 min.

15-Body Rows

1-Lap Around Bldg.

15-KB Floor Presses (each arm)

15-KB SDLHP

 
 
 
 
 
 
 
 
 
 
 
 
 
 
White man can jump!

Tues. 1-26-2010

Warm Up:


Shoulder Stretches

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Lat. Lunge Stretch



WOD: 1 min. work, 20 sec. rest, 4 Rounds each

Complete all 4 rounds for one exercise before moving to the next exercise.

Sit Ups

Leg Raises

Planks – Hands on MB

KTE’s

MB Trunk Rotations

Finish with a run to Gladiolus & back!

Mon. 1-25-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Overhead Squat



Core Lift: Overhead Squat

Bar Only, Progress to 1 rm



WOD: 4 Rounds
(Increase weight each set) 20 min.
2-TGU’s each arm (HEAVY)
3-Alternating Swings each arm
4-Cleans each arm
5-Presses each arm

Then complete: 3 Rounds - Heavy

10 each leg KB Overhead Lunges

10 each leg KB Box Step Ups

10 GHD Glute/Ham Raises (flex at knee)

Sat. 1-23-2010 Men's Only Boot Camp

(Complete 3 Rounds with a partner)


Reverse Walk Pulling Truck 50’

10 Partner Assisted Pull Ups

15 Partner Push Ups (partner holds feet off ground)

20 Sandbag Squats

45 lb. Plate Carry to end of drive and back

Sat. 1-23-2010 Co-Ed Boot Camp

(Complete 3 Rounds with a partner)


Reverse Walking Lunges 50’

10 Partner Assisted Pull Ups

15 Partner Push Ups (partner holds feet off ground)

20 Sandbag Squats

45 lb. Plate Carry to end of drive and back

Fri. 1-22-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Deadlift + Shrug Pull

Pole Deadlift High Pull

Pole Clean

Pole Clean N Jerk



WOD: BB Clean N Jerks

Beginner/Intermediate Practice Light (6- reps then rest 2 min.-repeat for 30 minutes)

Advanced Heavy (10 x 50%, 8 x 55%, 8 x 60%, 2 x 6 x 65%, 2 x 5 x 70%, 2 x 4 x 75%)

Thrs. 1-21-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunge Stretches

Lateral Plank Walks x 1

Light Jog x 2

Fast Jog x 2

Run x 2



WOD: Timed

Bear Crawl 40’

10 Burpees

Run to end of drive and back

15 Burpess

Run 1 Lap Around Bldg.

20 Burpees

Run Gladiolus and back

25 Burpees

Bear Crawl 40’

Wed. 1-20-2010 WOD

Warm Up:


Shoulder Stretches

Push Ups

MB Chest Passes



Core Lift: Bench Press

10 x 50%, 8 x 65%, 6 x 75%,

2 x 5 x 80%, 2 x 4 x 85%



WOD: AMRAP in 15 min.

10-KB Thrusters Each Arm (HEAVY)

10-KB Plank Rows

EA Youth Club Sprint/Row Training

KB Shuttle Run 25, 30, 35, 40


5 Rounds per person


Then complete: TIMED

Row 5000 m.

Tues. 1-19-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Light jog 60 yrds

Run 60 yrds

Lat. Shuffle 60 yrds

Leg/Hip/Calf Stretches



WOD: Two Teams

Men on one team & women on another team.


KB Shuttle Run 25, 30, 35, 40

5 Rounds per person



Then complete:

Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.

Row 5000 m.

Mon. 1-18-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Squats Overhead Practice


Core Lift: Overhead Squats

10 x Bar, 8 x 25%, 6 x 35%, 4 x 45% 2 x 55%



WOD: KAREN-150 Wall Ball Shots

Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.

1st team finished wins!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Lindsay--Pretty in PINK!

Sat 1-16-2010 Men's Only Boot Camp

Partners Training:
(1 min. of work, 20 sec. rest 3 rounds each station)


KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)

B.B. Rows + Push Ups (Same as above pattern)

MB Slams + MB Rotational Slams (Same as above pattern)

Sandbag Thrusters + KB High Pulls (same as above pattern)

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EA Youth "Riley" practices his cleans

Sat. 1-16-2010 Co-Ed Boot Camp

Partners Training:
(1 min. of work, 20 sec. rest 3 rounds each station)


KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)

Band Rows + Push Ups (Same as above pattern)

MB Slams + MB Rotational Slams (Same as above pattern)

KB Thrusters + KB High Pulls (same as above pattern)

EA Youth "Alex" pushed so hard he came out of his shirt

EA Youth Training

EA Youth Training

1rm Deadlifts
4 x 10 Tire Flips
4 x 10 (L&R) Sledge Hammers
4 x 10 Pull Ups

Jake 215 lbs

Joseph 255 lbs

Fabian's Pull Ups

Cameron & Gerardo's Tire Flips

Gerardo & Cameron Gettin' some Sledge Hammer Slams

Riley Totaled 235 lbs. today