Day 36 Monday Oct 27
Complete 2-3 rounds of the following with a partner:
■1 minute jumping jacks
■10 push ups (offset for a challenge)...
■10 Air squats (be explosive)
■20 mountain climbers (add push up for a challenge)
■High knees to the west door, butt kicks back
■20 weighted lunge steps (use KB, pass between legs inside-out each step)
■10 triceps push ups (diamond grip)
■30 second plank
■20 sit ups (do 5 of these as sit-to-stand for a challenge)
■30 second wall sit

Finisher:
■2 x 20 jacknives

WOD: 2 min plank
100 skips
100 medicine ball volleys
75 lb leg swings 3 sets of 10 (2250 lb total)
 

Day 35 Thursday Oct 23
Reminder:
*Please don't fluff off these warm-ups- I know when you do and it hurts that you're throwing away valuable marks.
■Training logs: Catch up / keep up *even if it's late it's still worth some marks.
■Assignments: TBA
...

Warm up:
■Run 2 minutes + skip 2 minutes
■2 x [5 inchworms + 5 lunge steps + 5 C-skips each leg]
■Posterior deltoid band stretch
■Mobility: shoulders and hips
■Stretch, bands, rollers as necessary
Strength component: Bench press
■3 x 8 @ 70%
■Between sets: 5 single arm lawnmower rows each hand + 3 pull ups

Met-Con WOD:
Complete 2-3 rounds of the following with a partner:
■1 minute jumping jacks
■10 push ups
■20 mountain climbers (add push up for a challenge)
■High knees, butt kicks back
■20 weighted lunge steps
■10 triceps push ups (diamond grip)
■30 second plank
■20 sit ups (do 5 of these as sit-to-stand for a challenge)

Finisher:
■2 x 20 BOSU jacknives

WOD: 2 minute plank
Medicine ball volleys 150 times
25 lb curls 15 each arm (375 lb each arm)
bench press 100 lb 10 times (1000 lbs)

October 14 2014

Day 28, Oct 14
Welcome back from Thanksgiving Weekend...
Reminder Terms for this weeks testing:
*mountain climbers
*lunges...
*dip press
*push press
*front squat
*box squat
*parallel squat
*inchworm
*tricep dip
*med ball slam
*hang cleans
*box hop
*leg swings
*A's
*B's
*high kicks
*superman
*burpee
*crunch
*tricep press
*bench press
*leg press
*leg curl
*head caver
...I will randomly ask you one on one 6 of these terms to demonstrate (Pass/Fail) Must be PERFECT!

Warm-up:
40-10 Circuit
*box hop
*crunches
*farmers carry
*jacks
*mountain climbers
*tire flip
*medicine ball squats
*supermans
*skip
*high kicks
*lunges
*push ups
Finish with 400m light jog
Your Personal WOD: I am starting to get motivated and push myself in this class...
25 lb curls- 10 sets of 10 (each arm)
medicine ball throws
50 crunches
20 push ups

October 10 2014

Day 27, Oct 10
Reminders:
Test next week (already discussed in class)
■exhausted all reminders of Daily Logs
■Flipping the tire tomorrow in class…...
■Josh, Mack, and Jacob (looking into class shirts)

Warm up:
■Alternate between a set of stairs and 200m run. Do this twice.
■Skip 2-3 minutes
■2 x [5 inchworms + 10 lunge steps]
■Mobility: hip openers and Cs + ankle rotations
Strength component: Front Squats
■3 x 10 @ ~50% back squat 3RM
■Between sets: 5 box drops with vertical explosive jump (25 fast singles)

WOD:
Complete 2 rounds of the following:
■25 ground to overhead rage ball
■25 hand release push ups
■25 triceps dips
■25 med ball slams
Finish with:
■25 ab flares – 25 jacknives – 25 crunches – 25 second plank
Your WOD: I attend the rugby game.

October 9 2014

Day 26, Oct 9
*Everyone- we will have testing next week starting Wednesday: Testing will include individual evaluations which will have you demonstrating any and or all lifts and exercises that have been taught to date. I will be giving you a template or rubric ahead of time.
Hi Guys,
...

My warm-up:-
In groups of 3 or 4 complete: (40-20-10) 3 Sets or Rounds
*400m run
*40 crunches
*40 Jumping Jacks
*40 Burpees
*40 Mountain Climbers
*Finish with 100 single skips
*Individual WOD: 100 crunches
                               20 box jumps
                               50 medicine ball throws

October 8th

Day 25 Wednesday Oct 8,
Reminder: URL and your training logs, as well you should be posting comments on facebook to me and training logs go on your URL site.
*Do we want to purchase some shirts???
...

Warm up:
■Run AND skip until your HR is around 110
■Mobility: leg swings, walk with hip extension and full shoulder ROM, openers, As, Cs
■2 x [lunge walk 10m + high knees 10m]
■Stretch, rollers, bands, etc
Strength Component: Deadlifts
■3 x 10 @ 50-60%
■Between sets: 5 set of stairs

WOD: The Cure
Complete 2-3 rounds of the following, timing each round separately and aiming for the same time each round (speed does not matter, consistency matters, perfect form matters):
■100 single skips
■21 hang cleans
■12 pull ups (unbroken if you can, chest to bar if you can… use what ever assistance you need to do them unbroken, don’t be afraid of a bit of a struggle)
■200m run
FInisher:
■2 x [100 crunches + 45 second plank]
Your WOD... I was playing in a volleyball tournament.

October 7 2014

Day 24 Tuesday Oct 7,
Reminder: URL and your training logs
*Do we want to purchase some shirts???
...

Warm up:
■Run AND skip until your HR is around 110
■Mobility: leg swings, walk with hip extension and full shoulder ROM, openers, As, Cs
■2 x [lunge walk 10m + high knees 10m]
■Stretch, rollers, bands, etc
Strength Component: Deadlifts
■3 x 10 @ 50-60%
■Between sets: 5 set of stairs

WOD: The Cure
Complete 2-3 rounds of the following, timing each round separately and aiming for the same time each round (speed does not matter, consistency matters, perfect form matters):
■100 single skips
■21 hang cleans
■12 pull ups (unbroken if you can, chest to bar if you can… use what ever assistance you need to do them unbroken, don’t be afraid of a bit of a struggle)
■200m run
FInisher:
■2 x [100 crunches + 45 second plank]
Your WOD... I attended the basketball game half way threw class so I did not have time.

October 6 2014

Day 23 Monday Oct 6
Thank you to those who gave me their URL address. Your sites look awesome!
Warm-up:
1. One lap around the perimeter of the school
2. 20 military squats, 20 push press, 20 crunches, 20 push-ups, 20 jacks...
3. One lap around the perimeter of the school
4. 10 military squats, 10 push press, 10 crunches, 10 push-ups, 10 kacks
5. 100 single skips

Your WOD: I could not take part in today's activities because of a back injury.