This week is an “unload” week. We’ll be focusing on core and durability exercises, with some short/light work capacity stuff mixed in. Take the week to rest, focus on good food and sleeping habbits, and come back in next week fresh to hit it hard.
Don’t forget – starting tomorrow (June 1st) the 5pm will move to 5:15pm
Unload
May 31st, 2011Wednesday – Strength
May 25th, 2011Go here, like us on facebook for photos, training updates, and news…
Wednesday May 25th – Strength
warm up: 3 rounds
barbell complex 40kg/25kg
pigeon
1) 6 rounds
4 x Power Clean (increasing weight)
8 x cork screw (4 each side)
wall slides
2) 6 rounds @ 60#/40# sandbag on shoulders
6 x squat
6 x lunge (3 each side)
6 x jumping squat – unloaded
floor angel
3) 5 rounds
10 x curl to press 25-30#/15-20#
4 x clapping pushups
30/30 side planks
mantis
Memorial Day Weekend
May 24th, 2011We will be closed Saturday (28th) and Sunday (29th) this weekend.
Monday (memorial day) we will only have a 4pm and 5pm class!
Also – Starting June 1st the 5pm will move to 5:15pm!
Monday May 9
May 9th, 2011We’ll update this page periodically, but friend us on facebook for more regular news, pictures, and workouts.
Why Low-Carb Diets are terrible for athletes
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Today – strength
1) 8 min Sandbag getups
2) 8 rounds:
3 x front squat (increasing load)
6 x weighted situp
hip swivel/ankle dorsiflexion
3) 6 rounds:
8 x dumbell press
4 x burpees
pvc pass throughs
4) 5 rounds:
5 x renegade manmakers
10 x floor wipers
10 x back extension
8 x slasher to halo (4 each way)
Monday
May 2nd, 2011Blood Sugar Sex Magik on Talk To Me Johnny
1) 250 step ups for time
2) 6 rounds
8 x KB front squat
4 x broad jump
hip swivel
3) 5 rounds (kb complex)
8 x snatch
8 x goblet squat
8 x clean & press
8 x bent over row
8 x knees to elbows
1 min rest
Friday – Strength
April 29th, 2011Warm up: Alligator pushups and KB Windmills
1) 7 rounds
5 x Overhead Press (increase load each round until 5x is hard)
mantis/ultimate shoulder stretch
2) 5 rounds
5 x clean and push press (increase weight until 5x is hard)
1 min plank walkups
3) 5 rounds
10 x box jump
10 x jumping lunges (5 each side)
10 x sandbag clean (5 each side)
Monday – Stamina
April 18th, 2011http://seasidekitchen.blogspot.com/2011/03/paleo-pancakes.html - Paleo Panckes… these are easy and taste great!
Today is 40 minutes for max rounds of:
Lunges 40 meters
25 x kb swings
10 x jingle jangles
20 x burpees
10 x weighted situps (25#/15#)
The idea today is to settle into a pace that you can maintain for 40 minutes without slowing down/resting. It should be a long grind with lighter loads than we normaly use.
Friday
April 15th, 2011Stamina Effort today..
1) 250 step ups for time, 18” box
2) 13 rounds:
250m row
45 sec. rest
*The goal of this workout is to try to keep your pace the same for all 13 rounds. Guys should be shooting for 45-50 seconds per round. Women just slightly slower at about 60 seconds per round.
Thursday April 14
April 14th, 2011warm up: 6 rounds
30 sec wall balls
30 sec situps
1) Front Squat 3 rep max
2) 5 rounds
3 x front squat (15% lower than your 3 RM)
30 sec superman hold (lower back health)
instep (hip mobility)
3) 5 rounds
5 x curl to press (kneeling)
2 x suicidide sprint
mantis (shoulder mobility)
4) 6 rounds
16 x kb swing
8 x V-ups
6 x Kb windmill (3 each side)
Thursday
April 7th, 2011Paleo Lunch… Tuna with Egg Wraps
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Today we’re doing Interval Weight Training.
Warm up: 4 rounds of the dumbell ”bear” complex (increase weight each round)
5 x deadlift
5 x hang power clean
5 x thruster
instep
1) 3 rounds
8 x deadlift @ 65%
1:30 row @ sub 2:00/500m pace for men, and sub 2:10 pace for women.
1:00 rest
2) 3 rounds
8 x Overhead Press @60%
1:30 weighted stepups (40#/20#)
1:00 rest