Beginner:
Skill:
"Double Unders"
- Passing the jump rope twice underneath your feet in a single jump.
Workout:
'Annie'
50-40-30-20-10
Double Unders
Sit ups
Competitors:
Skill:
5x5 Dead-lift
Workout:
'Annie'
3.26.12
Beginners:
Skill:
Overhead Squats with weight.
Workout:
"Death by Front Squats"
- First round (minute) you will execute 1 front squat. 2nd round you will execute 2 FS. And you will keep this up until you cannot complete the amount of squats needed for that minute. Score is last COMPLETED round.
Competitors:
Skill:
3x3 Snatch
5x2 Snatch Pulls with 120%
Workout:
"Fran"
21-15-9
Pull ups
Thrusters
Skill:
Overhead Squats with weight.
Workout:
"Death by Front Squats"
- First round (minute) you will execute 1 front squat. 2nd round you will execute 2 FS. And you will keep this up until you cannot complete the amount of squats needed for that minute. Score is last COMPLETED round.
Competitors:
Skill:
3x3 Snatch
5x2 Snatch Pulls with 120%
Workout:
"Fran"
21-15-9
Pull ups
Thrusters
3.21.12
Beginners:
5x3 Front Squats
5x3 Back Squats
5x3 Strict Press
Competitors:
21-15-9
95/65# SDHP
16# Sledge Hammer
20/14# Wall Balls
5x3 Front Squats
5x3 Back Squats
5x3 Strict Press
Competitors:
21-15-9
95/65# SDHP
16# Sledge Hammer
20/14# Wall Balls
3.20.12
Beginners
Focus:
Squat form
Workout:
Bottom to Bottom Tabata
Competitors:
Focus:
Clean and Jerk
Workout:
HPC
Squat cleans from the blocks
Front Squat
Focus:
Squat form
Workout:
Bottom to Bottom Tabata
Competitors:
Focus:
Clean and Jerk
Workout:
HPC
Squat cleans from the blocks
Front Squat
3-19-12
EVERYONE (ON YOUR OWN)
2000m row for time.
Go to the rec center, get on the concept 2 rowers. Go to workouts, select 2000m and row until you get to 0m. Post times to comments.
Competitors
5x3 OHS
5x5 DL
Tabata:
2 pd KB swings (Russian Swings)
75# Thrusters
2000m row for time.
Go to the rec center, get on the concept 2 rowers. Go to workouts, select 2000m and row until you get to 0m. Post times to comments.
For the love of all things holy, do not row like this.
Competitors
5x3 OHS
5x5 DL
Tabata:
2 pd KB swings (Russian Swings)
75# Thrusters
3.7.12
Beginners
Focus for the week is on "Fight or Flight" reflexes. You will learn how to evade trouble and how to defend yourself if needed. Sorry, but you will not be a certified a$$-kicker after this week. I know, sad story. You will have a better understanding of what to do and better prepared in situations that present themselves to you as "threatening."
Skill:
Punching combos. With shadow boxing and hitting the mitts, students will learn and demonstrate punching in a fluid stream.
Workout:
Double Tabata
-Punching the heavy bag and mitts
-QM
**Tabata is 20sec of work/10sec of rest x 8 rounds.
Competitors
4x2 Bench Press (last set should be 90% of 1RM)
Skill:
Turkish Get-Up (start light and go as heavy as possible- while maintaining safety)
-Use dumbbells, kettlebells, barbells, small children and whatever else you can to increase the difficulty level.
Workout:
3 Rounds for Time
18- Ring Dips
9- Tire Flips
3.6.12
Beginners:
Focus for the week is on "Fight or Flight" reflexes. You will learn how to evade trouble and how to defend yourself if needed. Sorry, but you will not be a certified a$$-kicker after this week. I know, sad story. You will have a better understanding of what to do and better prepared in situations that present themselves to you as "threatening."
Skill
Learn BASIC parkour movements. (I cannot stress the BASIC enough).
Workout
3 Rounds for QUALITY:
18- Jumping Squats
9- Dive Bombers
3- Shoulder Rolls
1- Quadrupedal Movement back to starting line
This is what people think of when they hear "parkour"....
...and this is what you will ACTUALLY be doing looks like...
Competitors:
Strength:
3x3 Dead Lift holding at 85% of your 1RM.
Skill:
Windshield Wipers
Workout:
6 Rounds For Time
11- Toes to Bar
7- Uneven Lunges
3- Front Squats
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