Author Archives: Chris

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Tuesday 120221

Posted on February 20, 2012 by Chris

Mr. Pibb? Strength See List Conditioning 10-9-8-7-6-5-4-3-2-1 Renegade Row (35#/25#) 1-2-3-4-5-6-7-8-9-10 Weighted Sit-up w/DBs

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Friday 120217

Posted on February 16, 2012 by Chris

What happens when Olympic Lifters take a week for some conditioning? Happy Late Birthday, Jason! Strength: See List Conditioning: 4 Rounds: 15 Knee To Elbows Broadjump (across gym once) 15 Push-ups Bear Crawl/Crab Walk (across gym once, switch every round)

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Thursday 120216

Posted on February 15, 2012 by Chris

Strength See List Conditioning 20-15-10 Row for Calories Ground to Overhead (95/65) An interesting analysis of the kettlebell swing.

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Wednesday 120215

Posted on February 14, 2012 by Chris

This week we have bear walks and crab crawls, next week I think we need to do these from a recent EmerKids class. Strength See List Skill Practice Double Unders Conditioning Alternating Tabata Jumping Lunge Ring Row

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Tuesday 120214

Posted on February 13, 2012 by Chris

Some of the first 2012 Whole 30 Crew. Strength See List Conditioning 10 Min Max Rounds: 20 Alternating One-Arm KB Swings (24/16) 20/20/20 Plank Hold Scale-up: 32/24 KB and elevate your feet The winners of our first Whole 30 Challenge … Continue reading →

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Monday 120213

Posted on February 13, 2012 by Chris

Last week’s morning med ball runs. Strength A1 Push Press 3-3-3-3-3 (Find 3RM) A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week) Conditioning For Time: 20 Burpees Farmer’s Carry w/ KB (down and back x2) 30 … Continue reading →

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Friday 120210

Posted on February 9, 2012 by Chris

This cycle’s first Game Day is here. This is a lot to get done in an hour. Stay on track and listen to your coach so you can get everything done. Take it easy this first time through, we will … Continue reading →

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Thursday 120209

Posted on February 8, 2012 by Chris

Strength See List Conditioning 10 Min Max Rounds 7 Hanging Leg Raise 7 Double Unders 7 Sit-ups Once you got your double unders down start working on this:

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Tuesday 120207

Posted on February 6, 2012 by Chris

Four Plates Strength See List Conditioning 10,9,8,7,6,5,4,3,2,1 reps of: KB Swings (24/16) Perfect Push-up w/ hand lift at bottom Scale-up: 32/24 KB, Clapping Push-up

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Monday 120206

Posted on February 5, 2012 by Chris

Ninja Deadlift. Just a month too late for Day of the Ninja. Strength A1 Push Press 5-5-5-5-5 (Find 5RM) A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week) Conditioning 5 Rounds 200m Run w/ Slamball or … Continue reading →

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