Squats from the front

4rounds
5 Front Squats
10 Push Press
200M run

Gotta love the metcons

3rounds
400M run
15 Box Jumps
15 Wallballs

1:1

1mile time trial x2
rest as long as it took you to run

50...Really

50 Box Jumps
50 Jumping Pullups
50 KBS
50 Lunges
50 K2E
50 Push Press
50 Back Extension
50 Wallballs
50 Burpees
50 DU

Chippers, Oh what fun, just keep at it and eventually you will finish.

SDHP re-visited

We are going to start re-visiting the barbell movements and start incorporating them into our workouts from here on. We will go over mechanics and common faults to watch out for and we will build on this movement throughout the week by tailoring it into our warmups

Sumo Dead Lift High Pull
Setup:
Stance is wider than shoulder width, weight on your heels, tight midline stability, shoulders in front of bar, arms straight and have an even grip.

Performance:
Be aggressive through the heels to full extension of the hips, shrug aggressively, (as the hips and shrug are what create speed and momentum on the bar) arms follow shrug by pulling bar to chin with elbows high and outside, return bar in reverse pattern.

Faults:
Pulling to early with the arms, poor shrug, elbows are low, (wrists above elbows) too slow, segmenting the movement uneveness of the bar and hitting your knees.

Everyone did great today, some faults were shown, however, it is something to work on. You can only get better from here.

3rounds
10 SDHP
100M shuttle run in 10M increments

Underestimation

12min AMRAP
10 Pushups
20 Weighted Steups
30 Situps

This may look easy on a white board but do not underestimate the stepups. Yes they are stepups and you are to open the hips all the way at the top. These will be performed holding a pair of Dumbbells

Hang on to the weight

20 Dumb bells push press
100 M farmers walk with dumb bells
20 air squats

5 rounds 1 minute rest between each round

Goal is to make sure your arms lock out at the top of each push press
Don't put the weight down during your famers walk
keep up good mechanics during your squats.

12 x 3

12 min AMRAP
10 Wall balls
20 lunges

12 min. rest

12 min AMRAP
10 Knees to elbows
10 Kettle bell swings

keep jumping

50-40-30-20-10

box jumps
situps

keep a good pace, try to not get lazy and drop down in your box jumps. Jump onto the box and plant your self opening your hips at the top. Try to get through each set of sit-ups unbroken.

one foot in front of the other

6 x 400 meters

2 min. rest between each run.

It has been a little hot to run lately so this may be a tough one. Try and keep all round consistent and push through each one. Use your rest time to slow donw breathing and focus for the next round.

Get Er Done

21-15-9
Dumbell Thrusters
Pullups

The Dumbells are going to be new to everyone, so make sure you warmup and take a couple practice reps with a couple of different weights to see what it is you can handle. It is way different then a barbell as your arms are independent of each other and it is going to take more concentration and coordination to keep them steady overhead. This is suppossed to be a fast workout so also choose a weight that you feel you can get through without breaking up the reps too much.

Rotate

3rounds
1min at each station for max reps each round
Push Press 45#
Box Jumps 15"
Hang Power Cleans 50#
Kettlebell Swings
Spit Balls
rest

It is a minute at each station, push your self to the max and make the transition between the exercises as fast as possible

Descend down to my level

10.9.8.7.6.5.4.3.2.1
Hand Stand Pushups
Box Jumps
Kettlebell Swings

Just remember the numbers get smaller as the time gets larger. Just do not let the time get to large

Keep the middle tight

12min AMRAP
5 pushups
10 situps
20 lunges--10each leg

Focus on keeping your midline tight through each of these exercises, lets keep the extension faults to a minimum.

Challenge Workout

So here is the workout associated with the nutrition challenge. At the end of the 60days we will re-test and see what type of improvements have been made. I am not just looking at overall time but how you look in your mechanics of the movements, how long rest breaks are etc. Give it all you got and that much harder 60days from now.

for time:
400M run
21 Wallballs
21 Jumping Pullups
400M run
15 Wallballs
15 Jumping Pullups
400M run
9 Wallballs
9 Jumping Pullups

Reminder

The first Wooden Box Nutrition Challenge starts on Monday August 9th, 2010. The guidelines are posted in the Nutrition section on the right hand side of main page. Please jump on over there and be prepared for Monday.

Burpee aka. up-downs

3 rounds for time

400 M run

25 burpees

Pushing through the Burpees is the hardest part, just keep moving.

upside down

12 minute Amrap
7 ring rows
7 Hand stand pushups

Goal: try to not break each set. Use as little help as possible on the hand stand push ups.

Love him and Cuddle him and Squeeze him

10 rounds
10 Goblet Squats
10 Kettlebell swings

Choose a weight that is sufficient for your fitness level, get comfortable with the Kettlebell today as you will be holding onto it all workout long.

Goal is to get through each set unbroken

A Goblet squat is where you hold the kettelbell against your chest and squat to paralell or below.

Push or do wall balls

100 push-ups
every time you have to stop you must perform 7 wall balls

do as few sets of wall balls as possible, set a goal in your mind of how many push ups you want to get rough before you have to break.