Thurs 10.11.12

Brian's Birthday Bonanza

10 min Snatch w. Partner (135/95)

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Partner L-Sits

• Set up two 45lb plates for a target for your feet
• L-Sit for 20 seconds, 10 second transition, partner does 20 sec L-sit, 10 second transition, you L-sit (20 seconds on, 30 seconds rest essentially)
• Continue switching back and forth until your foot touches the plate before 20 seconds is over
• Once you hit failure, drop to 10 seconds on, 5 off
• Keep working until you both reach 8 rounds

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GPP:

10 Rounds
3 Power Cleans (205/135)
20 Double Unders

Tues 10.9.12

1 1/4 Squats - 5x3 

 

**Catalyst Athletics tutorial video:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

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Barbell Lunges - 4x8 

 

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GPP: Sled/Sprint

20 min AMRAP
Partner 1: 50m sled pull (timer)
Partner 2: 50m sprints (length of tent)

*Partner 1 completes sled and switches with 2, etc. 
**Score is total 50m sprints completed

Thurs 10.4.12

REGGIE AND MITCH IN THE BATTLE OF CURLS!!!!

 

 

Behind the Neck Press 10x2 

 

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 25m Max Barbell Farmers Walk

 

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Tabata Barbell Curls/Tricep Extensions

+ Max curls burnout set @ end

**Alternate exercises each round

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GPP:

Class Workout

Tues 10.2.12

10 min EMOM

3 Sumo Deadlifts 

Max Pushups

** 3 deadlifts @ HEAVY and then max pushups with remaining time

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10 min every 30 sec

1 Weighted Pull up

+ Max bodyweight pull ups after minute 10 


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GPP:

150 Box Jumps
3 Burpees at the top of each minute 

Thurs 9.27.12

10 mins HSPU Practice 

then alternating with a partner...

 

5x 7-10 HSPUs

**"Practice" is for something more difficult than your normally do -
paralettes, deficit, strict, etc.
Partner work is meant to be quick moving sets.

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15 mins Power Snatch Single 

 

then...

3x 1 Power Snatch + 3 OHS 

@ 75-80% 1RM Power Snatch

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GPP:

6x 200m Sprints 

Tues 9.25.12

"Rahoi"

12min AMRAP
12 Box Jumps (24")
6 Thrusters (95)
6 Bar Facing Burpees

Thurs 9.20.12

"Lynne"

5 Rounds for reps:
Max Unbroken Bodyweight Bench Press
Max Unbroken Pull Ups

*NOTES: Move on right from the bench press straight into the pull ups, but take about a 2-3 minute break between rounds.