Thursday Morning!

* Once I get my camera back from the repair shop I promise to post some pictures.

This was one hell of workout!

Part 1:

Bench Press- Work up to your 1 rep max

Part 2:
4 Rounds
24 Bench Press (@60% of your 1 rep max from Part 1)
12 Pullups (chin over)
500 M Row

SPICY!!

Tuesday Night!

Great job to each and every athlete who tackled this workout!

5 Rounds
5 Handstand Pushups
10 Pistols (R=1/L=1)
15 Wall Ball

*Complete 3 Muscle ups each round however you need to.

Getting Inverted!

Today's class had a lot to do with midline stabilization. 

Strength:

Handstand pushup on 25# bumper plates. In groups of 3, work on driving out of the bottom of the handstand. Partners will assist the person doing the handstands with as much assistance as possible to complete 5 reps. Rotate with your partners, complete this twice.

Workout:

12-10-8-6-4-2
OH Squats (95#)
2-4-6-8-10-12
High Pulls (95#)


"Cool Down"
3-2-1
Handstand pushups (same format as above)
* In between sets run one 180M Sprint

Back in the Saddle

No excuses! I will be posting the WODs after each class I teach. No excuses!

Today's WOD:

Mainsite from 12/08/10

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Tuesday! Good Fun had by ALL!!!

We worked a lot of drills this morning then hit a short and painful WOD after:

3 Rounds

AMRAP in 3 Minutes

10 DB Thrusters (35/25)
5 Burpees

Rest 30 seconds in between rounds

Thursday, October 07, 2010:

6:30am Class

Strength Portion: Push Jerk

5-3-3-1-1-1-1

Workout: (Go fast)

12-9-6-3

Bent Over Rows (85#)

Seated Box Jumps

Ring Dips

Coach Sagi and Paul

Times:
Sagi- 7:06
Paul- 7:07

Great work guys!

Tuesday, October 05, 2010- 6:30am Class

4 Rounds

500 M Row

3 minutes rest

DO YOU THINK THEY ENJOYED THIS ONE?