Thursday, August 12, 2010 WOD

-Dynamic Stretches
-Light Running

Dead Hang Pullups
(5 sets of max reps/1 min rest in between)
-------------------------------
WOD:
Max rounds in 20 min:
35 Squats
25 Pushups
 
Post rounds to comments
 
Compare to May 3, 2010 WOD
 
Stretching & Foam Roller after

Wednesday, August, 11, 2010 WOD

 Partner Session!!

 Skill:
-Dynamic stretch
-Handstand practice

Warm up:
Practice the following:
Med ball clean
Ball slams
Partner toss

WOD "Med-Ball Madness"
 With a partner complete three rounds for time of:
30-ball tosses
40-ball slams
50-wall ball shots
60-med ball cleans

Overtime:
More med ball craziness!!

Post your time and name of your partner to comments.

Tuesday, August 9, 2010

Warm-Up
Press
Push Press
Push Jerk

WOD
"KB Fran Sprints"
Pull-ups 21, 15, 9
KB thrusters (21 left, 21 right, 15, 9) Men 1.5 pood
150 yrd sprints

Monday, August 9, 2010 WOD

Warm-up
Dynamic warm-up
Speed ladder

WOD
Sprints(working on power)
6-60's
5-50's
4-40's
3-30's
2-20's
1-10

August 7, 2010, WOD

Meet at Arlington Heights High School off Hulen!

Warm-up
Medicine Ball Cleans
Ball Slams

WOD
25burpees
50 boxjumps
75 situps
100 double unders
75situps
50 boxjumps
25 burpees

Medicine Ball fun after!!

Friday, August 6, 2010 WOD

Meet at the bottom of the hill for:

Warm Up-
TGU Form
KB Snatch Form

WOD
5 Rounds for time of:
10-Ring Dips
20-Arm KB Snatch (10 each arm)
30-Double Unders

Guys weight 55lbs
Girls 35lbs

Ring L-sit holds after!

Thursday, August 4, 2010 WOD

Ashleigh is teaching 6:30am and 5:45pm so come do a WOD with her!

Meet at the top of the hill for:

Warm up:
Mobility stretches
OHS form
Snatch form

WOD:
21-18-15-12-9-6-3
Hill Run
OHS
Inverted Burpees

Each time you run up and or down you will be completing a set.
For example:run up the hill and do
21OHS
21Inverted Burpees

Run down the hill
18 OHS
18 Inverted Burppees


and so on until you reach 3. So your PVC pipe will be your best friend, because you will be taking it up and down the hill each time.


See you there! Don't forget you can bring friends to try a complimentary class out anytime.

Wednesday, August 4, 2010 WOD

Warmup:
3 Rounds on each hand:
5 KB Snatch
5 KB Flip

WOD:
Max rounds in 20 min:
(Change hands each round)
KB Single Arm Hang. Squat Clean to Overhead 5 reps
KB Half Get-Ups 10 reps
KB Weighted Run 100m

Post time and weight to comments

Tuesday, August 3, 2010 WOD

Meet at the top of the hill!

Warmup:
Running and Climbing

WOD:
3 Min Pullups
3 Min Pushups
3 Min Situps
3 Min Squats
2 Min Pullups
2 Min Pushups
2 Min Situps
2 Min Squats

3 Min Handstand Hold

Post rep count of each to comments

-If you missed yesterday's wod and would like to make it up you are welcome

Monday, August 2, 2010 WOD

Tuition for this month is due!  Fees are $100/month for monthly unlimited training.  Please have payment in during first 5 days of the month.  Be sure and let your friends know that they can come in and try out a session at any time!

-Dynamic Stretches/Gymnastics Warmup
-Technique work on Cleans

WOD:
100 HSPU for time
(30 Walking Lunges each rest)

Post time to comments
(Modifications will be offered)