31 Dec

Rest Days/ make up a WOD that you missed this week.

I would like to wish you all a safe and happy New Year, 2012 here we come!

30 Dec

Daily Warm Up

skill:
Thruster 1-1-1-1-1


WOD
5 rounds of
-20 mountain climbers
-12 push ups

May you All enjoy your weekend, we look forward to seeing you guys in the new year.

29 Dec

Daily Warm Up

Skill:
-10 over head squats (PVC)
-10 burpees
-10 sit ups

WOD:
15 MIN AMRAP
-15 kettle bell swings
-15 box jumps
-15 meter walking lunge

28 Dec

Daily warm up

Skill:
Weighted pull up 1-1-1-1-1

WOD
3 rounds for time
-10 front squats
-30 double unders or 60 single jump rope

27 Dec

Daily Warm up

Skill:
2 rounds of
-10 PVC Over Head Squats

WOD:
For time
- bike 5 miles
This could be done on any type of bike.

26 Dec

Daily warm up

Skill:
Back Squat 1-1-1-1-1

WOD: “Kelly” 5 rounds of
-400 meter run
-30 Box Jumps
-30 Wall Balls

24 & 25 Dec

Rest days.
Happy holidays and we look forward to seeing you on Wednesday 28th of Dec.

23 Dec

Daily Warm up

Skill: Front Squat 1-1-1-1-1

WOD:
In teams of 2 complete
-1000 jump ropes
-200 squats
-100 burpees

21 Dec

Daily Warm Up

Skill:
Clean & jerk 1-1-1-1-1

WOD: 15 Min AMRAP
-15 KB swings
-15 Wall Balls


Anderson Field House Hours
18-24 December 0900-1800
25-26 December Closed
27-31 December 0900-1800
01-02 January 1-2 Closed

20 Dec

Daily warm up plus
2 rounds of
-20 mountain climbers
-20 star jumps

WOD:
5 rounds of
-100 yard sprints
-90 sec rest

Anderson Field House Hours
18-24 December 0900-1800
25-26 December Closed
27-31 December 0900-1800
01-02 January 1-2 Closed

19 Dec

Daily Warm up

Skill:
clean 1-1-1-1-1


WOD:
20 min AMRAP
-400 meter run
-30 jumping jacks
-30 sit ups

17&18 Dec

Rest Days / make up a WOD that you missed during the week

16 Dec

Daily Warm up

Skill:
Handstand Push Ups

WOD:
10 Min AMRAP
-30 Double unders/ 60 singles
-15 snatches

15 Dec

Daily Warm up plus
2 rounds of
-10 sit ups
-10 jumping jacks

WOD:
5 rounds of
-15 kettle bell swings
-10 wall balls
-5 air squats

14 Dec

Daily Warm up

Skill:
Dead Lift High Pull 1-1-1-1-1

WOD:
3 rounds for time
-15 dead lifts
-10 burpees
-200 meter run

"BREATHE" from Paul Schneider on Vimeo.

12 Dec

Daily Warm Up

Skill:
Dead Lift 1-1-1-1-1

WOD:
5 rounds of
-400 meter run
-15 push press

10 Dec

Rest Days/ or make up a WOD that you missed this week.

Thank you guys for the hard work you put in.

9Dec

Daily Warm up

Skill:
Pull ups

WOD:
"Chelsea"
Every min for 30 min
-5 pull ups
-10 push ups
-15 air squats

"my legs hurt" Kyle.(5 Dec)

8 Dec

Daily warm up plus
3 rounds of
-100 jump ropes
-30 sit ups

WOD:
8 rounds of Tabata (20sec of work/ 10 sec rest)
-push ups
-burpees

7 Dec

Daily Warm up

Skill:
Push Press
1-1-1-1-1

WOD
30 thrusters for time

6 Dec

Daily Warm up plus
2 rounds of
-10 push ups
-10 sit ups
-10 burpees

WOD:
8 rounds of
-100 meter sprints
-rest 30 sec

5 Dec

Daily Warm up

Skill:
Press 1-1-1-1-1


WOD:
5 rounds of
-100 lunges (50R/50L)
-50 air squats
-50 sit ups

* Due to a death in my family I will not be able to coach the Monday and Wednesday at 1130. I will be back on Friday. If there is any confusion one of the other trainers should stop by to help out. All other classes remain the same.
Thanks
Juan

3&4 Dec

Rest days or make up a WOD that you missed

2 Dec

Daily Warm up Plus
2 rounds of
-200 meter run
-30 jumping jacks

Skill:
Toes to bar or knees to elbows

WOD:
15 min AMRAP
-10 wall balls
-10 toes to bar
-10 box jumps