IST Training

2010-06-15T09:10:00.000-07:00

Warm Up

2 Rounds of:

Dumbbell Snatches, 15 Reps each arm
Squats, 20 reps
Double Unders, 30 reps

Section 1

Barbell Power Cleans, 1 minute (65#/95#)
Feet-to-Hands, 1 minute
Rest, 1 minute

4 Rounds

Score = Lowest Reps in any Round

Section 2

Overhead Squats, 50 Reps; 35#, 55#, 75#

Section 3

Rope Climb
Windmills

2010-06-12T09:09:00.000-07:00

Warm Up

2 Rounds of:

Medicine Ball Run, 400 Meters
Squats, 30 reps (HOH)
Feet-to-Hands, 30 reps

Section 1

“Turnaround” at 60-75% Max

Deadlifts/Pull Ups
10/1; 9/2; 8/3;…; 3/8; 2/9; 1/10 Reps

Score = Time

Section 2

Dumbbell Shoulder Press, 1 Rep Max; 5, 5, 5, 3, 3, 1…

Section 3

Dumbbell Squat Cleans, 30 Reps
Weight Plate Sit Ups, 6 minutes

Score = Total Sit Ups

2010-06-08T09:08:00.000-07:00

Warm Up

Block Run
Push Ups, 30 reps
Thrusters, 30 reps
Sit Ups, 30 reps

Section 1

Heavy Kettlebell Swings (24k/32k), 50 Reps
V-Holds, 4 Max

Score = Max V-Hold Time

Section 2

Shoulder Press, 1 Rep Max

Section 3

Handstands
Free
Walking
Pirouettes

2010-06-03T09:07:00.000-07:00

Warm Up

2 Rounds of:

Wall Balls, 25 reps
Run, 400 meters
Push Ups, 25 reps

Section 1

Row, 500 Meters

Score = Time

Section 2

Max Reps of Continuous Strict Pull Ups

Score = Total Continuous Reps

Section 3

Deadlift – 1 Rep Max

Score = Weight

2010-06-01T09:06:00.000-07:00

Warm Up

3 Rounds of:

Jump Rope, 1minute
Push Press, 20 reps
Pull Ups, 10 reps

Section 1

Sand Bag / Run
Dumbbell Chest Presses, 100 reps (25# / 45#)

Section 2

Knee / Leg Raises, 35 reps
One-Legged Squats, 40 reps

Score = Max Stroke Row

2010-05-29T09:03:00.000-07:00

Warm Up

2 Rounds of:

Dumbbell Snatches, 20 reps per arm
Pull Ups, 10 reps
Walking Lunges, 20 steps

Section 1

Medicine Ball Pass, 6 minutes
Double Unders, 6 minutes

Score = number of Double Unders

Section 2

Tabata Sit Ups

5 Rounds

30 seconds work

15 seconds rest

Section 3

Max Stroke Row in 100 meters
Paralette Push Ups, M=100 reps / W=60 reps

Score = Max Stroke Row

2010-05-27T22:38:00.000-07:00

Warm Up

Kettlebell Swings, 30 reps
SOTS Press, 15 reps
Med Ball Squats, 30 reps

Section 1

Box Jumps

4 Rounds of:

Height 1, 10 reps

Height 2, 2 reps

Section 2

Tabata Sit Ups

5 Rounds

30 seconds work

15 seconds rest

Section 3

AJ (Alternate Jane) Teams

A – Row 1,000 meters

B – 3 Rounds of:

Hang Power Cleans, 7 reps
Pull Ups, 7 reps
Push Press, 7 reps
Pull Ups, 7 reps
Front Squats, 7 reps
Pull Ups, 7 reps

C – Block Run

2010-05-22T22:36:00.000-07:00

Warm Up

Hand Over Head (HOH) Squats, 20 reps
Dumbbell Snatches, 10 reps each arm
Row, 300 meters

Section 1

Butt Races

Section 2

Slow Selma

21-15-9

Pull Ups
Kettlebell Snatches, each arm

Section 3

Strength

Front Squat
Thruster
Push Press/Jerk
Shoulder Press

Perform one rep of each movement same barbell load. Increase weight until Shoulder Press fails. Continue to increase weight until Thruster fails. Score = Max Thruster Load

2010-05-20T22:33:00.000-07:00

Warm Up

2 Rounds of:

Inchworms, 12 reps
Kick Throughs, 12 reps
SOTS Press, 12 reps

Section 1

Back Squat

3 Rep Max

Section 2

Barbell Bench Press

3 Rep Max

Section 3

Technique

Push Jerks, from the back

2010-05-13T22:31:00.000-07:00

Warm Up

Kettlebell Snatches, 20 reps per arm
Feet-to-Hands, 20 reps
Double Kettlebell Snatches, 20 reps
Push Ups, 20 reps

Technique Work

Work on Squat Form

Section 1
Couplet

Row, 50 cal
Rest, 3 minutes
Run, 800 meters

Section 2 - Strength

Barbell Cleans, 50 reps

Section 3 - Metcon
3 Rounds - untimed

Shoulder Press, 20 reps
Box Jumps, 20

2010-05-06T09:26:00.000-07:00

Warm Up
2 Rounds of:

Lateral Steps, 20 reps
Clean & Press, 20 reps
Kettlebell Swings, 20 reps

Section 1 - Strength Work
Barbell Snatches

Section 2 - Running
Interval Sprints

Section 3 - Circuit – “Moe”
10 rounds / on 90 second intervals of:

Push Ups,10 reps
Squats, 15 reps
Sit Ups, 20 reps

2010-04-29T09:09:00.000-07:00

Warm Up
2 Rounds of:

Walking Lunges, down
Run, 200 meters
Walking Lunges, up
Push Ups, 20 reps

Section 1 - Strength
V-Holds
Score = 1 Rep max Hold

Section 2
Kettlebell Work - Snatches
Score = Continuous Reps (16k / 24k)

Section 3
Chest Press - Dumbbells
1 Rep max

Section 4
Partner Front Squats
Burpees

2010-04-24T18:47:00.000-07:00

Warm Up
Run, 800 meters
Box Jumps, 40 reps
Jumps Rope, 2 minutes

Section 1
Couplet
Wall Balls / Feet-to-Hands
:60 each movement, 5 rounds
Score = total reps

Section 2
Strength Work - Deadlifts
10 Rep Max

Section 3
Row 1,000 meters for time

Section 4
Skill
V-Reps - hold

2010-04-22T18:33:00.000-07:00

Warm Up
2 Rounds:
Med Ball Cleans, 20 reps
Paralette Kick-Throughs, 10 reps
Run, 400 meters

Section 1
Kettlebell Snatch Push
60 Reps in 5 Minutes
Score: For every 10 reps short of 60, decrease start kettlebell weight by 4k/10 reps short

Section 2
Dumbbell Chest Press Push
60 Reps in 5 Minutes
Score: For every 5 reps short of 60, decrease start total dumbbell weight by 5#/5 reps short

Section 3
Metcon
5 Rounds for time
Push Press, 24 reps (33#/45#)
Choice of Ring Dips (10 reps), Pull Ups (20 reps), or Push Ups (30 reps)

2010-04-17T18:28:00.000-07:00

Warm Up
Jump Rope Double Unders, 40 reps
Kettlebell Swings, 40 reps
Tire Jumps, 40 reps

Section 1
Met Con – 12 Minutes:
Kettlebell Cleans, 10/10
Kettlebell Front Squats, 10/10
Sit Ups, 20 reps
Score = Total Reps
T = 5

Section 2
A. Paralettes - L-Sit for Time
B. Rope Work – Ascents
C. Rings - Dips

2010-04-15T18:23:00.000-07:00

Warm Up
2 Rounds of:
Box Jumps, 20 reps
Squat Rack Squats, 20 reps
Push Press, 20 reps

Section 1
Strength Work
Barbell Clean Drill
6 reps each of following movements x 3 rounds
1. Slow Shrug
2. Speed Shrug
3. Jump Shrug
4. Low Hang Jump Shrug
5. Low Hang Clean

1 rep each of following movements x 6 rounds
1. Low Hang Slow Shrug
2. Low Hang Jump Shrug
3. Low Hang Clean

Section 2
Tabata Work:
Turkish Get Ups – 1 minute work, 30 seconds rest x 4 rounds
Score = lowest reps in any of the 4 intervals

Paralette L-Sit Work

Section 3
Max Rep Pull Ups

Section 4
Rope Climbs and Ring Work

Saturday / April 10, 2010

2010-04-10T15:21:00.000-07:00

Warm Up

Row, 400 meters
Double Unders, 40 reps
Row, 400 meters
Kettlebell Deadlift, 40 reps (24k / 32k)

Section 1
Strength Work

Deadlift, 1 Rep Max, or Deadlift, 3 Rep Max

Section 2
Couplet
4 Rounds of:

Run 400 meters
Push Ups, 40 Reps

Score = Total Time

Thursday / April 8, 2010

2010-04-08T15:21:00.000-07:00

Warm Up
2 Rounds of:

Row, 15 cal
Double Dumbbell Clean & Press, 15 reps
Push Ups, 15 reps

Section 1
Technique Work

Handstands / Handstand Push Ups

Section 2
Couplet
6 Rounds of:

1 Minute Dumbbell Cleans (40# / 60#)
1 Minute Pull Ups

Score = Total Reps

Section 3
Strength

Front Squats – 3 Rep Max

Thursday / April 1, 2010

2010-04-01T14:54:00.000-07:00

Warm Up
* Row, 500 meters
* Pull Ups, 30 reps
* Push Ups, 60 reps

Section 1
Run / Sit Ups Combo
* 8 minutes
* 1 Block Run
* Sit Ups
* Score = Sit Up Reps

Section 2
Tabata Push Press
* Loads: Men = 65# / Women = 45#
* 20 seconds work / 10 seconds rest
* 8 Rounds
* Score = Lowest Reps scored in any of the 8 rounds

Section 3
Strength
* Front Squats – 1 Rep Max

Saturday / March 20, 2010

2010-03-25T09:14:00.000-07:00

Warm-Up

Run 400m
15 Tire Jumps
KB Swings, 40
x 2

MetCon

1

"Kill Me Carolyn"
45#
Front Squats, 10
Thrusters, 20
55#
Thrusters, 15
65#
Thrusters, 10
75#
Thrusters, 5
Weighted Pull Ups, 12
x 5

2

Sprints, 100m

Strength

1

Shoulder Press, 5r + :10 hold
DB Squats, 20

Thursday / March 18, 2010

2010-03-18T09:06:00.000-07:00

Warm Up
2 Rounds of:
Run, 400 meters
Tire Jumps, 15
Kettlebell Swings, 40

Section 1
“BC” Circuit
21-15-9
Burpees
Barbell Squat Cleans (53/75)
Pull Ups
Score = Total Time

Section 2
Strength Work – Dumbbell Shoulder Press
5 Reps, hold 10 seconds on rep 5 at top
Dumbbell squats (same weight), 20 reps
Increase Weight
Score = End Weight prior to failure

Section 3
Finish Up Work
Walking Lunges
25# Plate held at Chest
4 Passes – Door to Sidewalk

Thursday / March 4, 2010

2010-03-04T08:16:00.000-08:00

Warm-Up

Somersaults, 5

Tire Jumps, 15

Overhead Squats, 15

x 2

MetCon

Nancy -

Run 400m

Overhead Squats (load = .5bw), 15

x 5

Med Ball Cleans, 1 min.

Paralette Kick-throughs, 1 min.

Weighted Sit Ups, 1 min.

x 4

150 Wall Balls

Saturday / February 27, 2010

2010-02-27T16:37:00.000-08:00

Warm Up -
2 Rounds of:

Squats, 30 reps
Paralette Push Ups, 30 reps / or Dips, 20 reps
Box Jumps, 20 reps

Section 1 -
Kettlebell Snatches
Focus on Technique
Score = Total reps in 5 minutes

Section 2 -
3 Member - Team Met Con
2 Rounds of:

Run, 800 meters
Feet To Hands, 30 reps

Thursday / February 25, 2010

2010-02-25T16:33:00.000-08:00

Warm Up -
3 Rounds of:

Run, 200 meters
Pull Ups, 10 reps
Push Jerks, 20 reps

Section 1 -
Tabata Row
Score = Lowest number of meters in any of the 5 intervals
60 seconds work / 30 seconds rest repeated 5 times

Section 2 -
Pull Ups
Score = Total Reps
6 Minutes

Section 3 -
Dips
60 Reps

Section 4 -
Back Squats
75% Bodyweight

Wednesday / February 17, 2010

2010-02-17T16:31:00.000-08:00

Warm Up -
3 Rounds of:
Kettlebell Deadlifts, 21 reps (2 x 16k / 2 x 24k)
Feet To Hands, 21 reps
Push Ups, 21 reps

Section 1 -
“Tabata This”
Score = Sum of lowest number of reps in any round of each movement
20 seconds work / 10 seconds rest repeated 8 times of:
Row (cal) – Squats – Pull Ups – Sit Ups – Push Ups
1 minute rotation time between movements

Section 2 -
Paralette L-Sits
Score = Time
Maximum Duration L-Sit on Paralettes

Section 3 -
Strength Technique Work
Deadlifts
Focus on Form

Saturday / February 13, 2010

2010-02-13T16:29:00.000-08:00

Warm Up -
2 Rounds of:

Knees To Elbows, 1 minute
Overhead Squats (dowel), 1 minute
Kettlebell Swings, 1 minute

Section 1 -
“Turnaround”

10-9-8-7-6-5-4-3-2-1 / 1-2-3-4-5-6-7-8-9-10
Deadlifts (95#) / Pull Ups

Section 2 -
A. Block Run
Score = Time

B. Weighted Sit Ups
Score = Total reps in 6 minutes
Weight = 25# Plate

Section 3 -
Kettlebell Swings
200 Reps
12k
Score = Time

Saturday / February 6, 2010

2010-02-06T21:12:00.000-08:00

Warm Up
2 Rounds of:

Jump Rope, 30 reps
Rope Climb, 2 / or Feet To Hands, 20 reps
Squats, 30 reps
Kettlebell Swings, 30 reps

Section 1

Clean & Jerk, One Rep Max Load

Section 2
Tibbetts Hill Run, gym door to top of 12th Avenue above Tibbetts Park back to gym door
Score = Time

Wednesday / February 3, 2010

2010-02-03T21:04:00.000-08:00

Warm Up
3 Rounds of:

Barbell Hang Cleans, 15 reps
Barbell Push Press, 15 reps
Barbell Front Squats, 15 reps
Barbell Deadlifts, 15 reps

Section 1

Front Squats (1 Rep Max)

Section 2

Tabata Sit Ups (30 seconds work / 15 seconds rest), 6 Rounds
Score = lowest reps in any round

Section 3

Kettlebell Cleans - Singles, 30 Reps per arm

Saturday / January 30, 2010

2010-01-30T20:59:00.000-08:00

Warm Up

Kettlebell Cleans, 15 reps/arm
Paralette Push Ups, 30 reps
Box Jumps, 30 reps
Kettlebell Cleans, 15 reps/arm

Section 1

Row Clinic
Relay / Team Row

Section 2

Deadlifts, 1 minute or 7 reps
Kettlebell Cleans, 1 minute
W = 8k / M = 12k

Score = Total Kettlebell Clean Reps in 4 Rounds of:

Section 3

Barbell Support Technique Work

Wednesday / January 27, 2010

2010-01-27T20:44:00.000-08:00

Warm Up -
2 Rounds of:

Thrusters, 20 reps
Row, 20 cal
Feet To Hands, 20 Reps

Section 1 -

Relay Row

Section 2 -
Circuit – “Cindy”

Pull Ups, 5 reps
Push Ups, 10 reps
Squats, 15 reps

Score = as many rounds as possible in 20 minutes

Section 3 -
Circuit – “Nancy”
5 Rounds of:

400 meter run
Overhead Squats, 15 reps

Score = Time to complete:

Wednesday, January 20th, 2010

2010-01-20T21:24:00.000-08:00

Warm Up

Barbell Push Press, 30 reps
Med Ball Cleans, 30 reps
Dumbbell Deadlifts (30# / 50#), 30 reps

Section 1
Row Clinic
Technique Work: Posture Focus

Section 2
Handstand Clinic
Handstand Progression Work

Section 3
Circuit:
Score = Total reps (Max possible 360 reps)
2 Rounds of:

Squats, 1 minute
Pull Ups, 1 minute
60 max reps
Squats, 1 minute
Push Ups, 1 minute
60 max reps
Squats, 1 minute
Pull Ups, 1 minute
60 max reps

Saturday / January 16, 2010

2010-01-16T21:57:00.000-08:00

Warm Up
3 Rounds of Following

Barbell Hi-Pulls, 30 reps
Med Ball Front Squats, 20 reps
Pull Ups, 10 reps

Section 1
“Fran”
Score = Time to complete:
21 – 15 – 9 Reps
Thrusters
Pull Ups

Section 2
Row, 2,000 Meters
Score = Time to completion

Section 3
Paralette Pass Throughs
Score = Total reps completed in 6 minutes

Wednesday / January 13, 2010

2010-01-13T21:53:00.000-08:00

Warm Up

Kettlebell Sumo-deadlift-hi-pulls, 30 reps
Row, 500 meters
Push Ups, 50 reps

Section 1
Pull Ups
Score = Maximum continuous reps

Section 2
“Little Angie”
Score = Time to completion of:
100 Push Ups
100 Sit Ups
100 Squats

Section 3
Strength Work / Technique:
Deadlifts
75# / 105# / 135# / 165# / 185#

Section 4
Paralette Tuck Sits
Score = Maximum duration for any rep

Saturday, January 9, 2010

2010-01-09T21:53:00.000-08:00

Warm Up
2 Rounds of Following:
Overhand Squats, 20 reps
Push Ups, 20 reps

Section 1
Strength Work / Technique: Barbell Cleans

Section 2
Kettlebell Work / Technique
5 Rounds of:
Kettlebell Shoulder Press, 5 reps per arm
Double Kettlebell Swings, 20 reps

Section 3
Jump Rope Double Unders:
Score = maximum continuous reps in any round

2009-12-30T17:57:00.000-08:00

Warm Up

Ø 2 Rounds of Following:

o Overhead Squats, 21 reps

o Box Jumps, 21 reps

o Knees-to-Elbows, 21 reps

Workout #1

1,000 Meter Row:

Ø Keep SPM at 15

Ø Score = Fewest Strokes Possible for 1k

Ø Goal = Technique Focus

Workout #2

Misc. Couplet:

Ø 12 Minutes Total Work

Ø Any combo of Sit Ups and Body Weight Squats

Ø Score = Total Aggregate Reps for 12 Minutes

Workout #3

Misc. Technique Work:

Ø 30 Reps Non-kipping Pull Ups

Ø 30 Reps of 3 count Tuck Sits on Paralettes

2009-12-28T17:56:00.000-08:00

Warm Up

Ø “Quarter Angie”

o Push Ups, 25 reps

o Pull Ups, 25 reps

o Sit Ups, 25 reps

o Squats (BW), 25 reps

Ø Dumbbell Snatches, 25 reps per arm

Workout #1

10 Minnie:

Ø 10 Rounds of:

Ø 30 Seconds Max Barbell Front Squats

Ø 30 Seconds Max Barbell Shoulder Press

Ø Score = Load x Total Reps

Workout #2

Misc. Couplet:

Ø 6 Minutes Total Work

Ø 3 Rounds of:

Ø 1 Minute Ab Contractions

Ø 1 Minute Paralette Push Ups

Ø Score = Lowest Reps Scored in any of the 3 Rounds

2009-12-21T17:45:00.000-08:00

Warm Up:
Kettlebell Snatches, 20l/20r
Overhead Squats, 20
Knee Raises, 20
x 2

Workout #1:
3 minutes each -
Hi-Pulls / Double-unders
total reps

Workout #2:
Turnaround2 -
Front Squats (95m / 65w); 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Decline Push Ups (toes elevated 18"); 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Workout #3:
"Half-Angie"
50 reps each -
Pull Ups
Push Ups
Sit Ups
Squats

2009-12-09T17:30:00.000-08:00

Warm Up:
Row, 500m
Jump Rope, 2 minutes
Leaping Pull Ups, 2 minutes

Workout #1:
Tabata Squats, :20/:10 x 8 (down-hold on medicine ball)

Workout #2:
Tabata Push Press, :20/:10 x 8 (up-hold in support overhead) m - 33#, w - 15#

Workout #3:
Tabata Push Ups, :20/:10 x 8

Workout #4:
Barbell Deadlifts, 3RM (not to failure)

Workout #5:
Pull Ups, 6 minutes (maximum reps)

Light Pre-Comp Workout

2009-12-05T12:25:00.000-08:00

Warm Up

Jump Rope, 60 reps or 2:00
Overhand Squats, 50 reps
Knee Raises, 50 reps

Section 1

10 Minutes of:
Kettlebell Snatches, Men = 16k / Women = 8k

Section 2 - Work / Technique

Barbell – Hang Squat Cleans

Section 3 - Work / Technique

Barbell Split Jerks

Section 4

Tabata Wall Ball, 60 seconds work / 60 seconds rest
Score = lowest rep count in any of 4 rounds

Season #2 / Workout #16

2009-11-13T08:19:00.000-08:00

Warm Up - (10 mins.)

Med Ball Cleans, 30

Feet To Hands, 30

Workout -

Seg. 1 (20 mins.)

Bench Press

Seg 2. (20 mins.)

Max Stroke Row

Seg 3. (20 mins.)

Weighted Pull Ups

Season #2 / Workout #15

2009-11-13T08:18:00.000-08:00

Warm Up - (10 mins.)

Run, 800

Feet To Hands, 20

Box Jumps, 40

Workout -

Seg. 1 (20 mins.)

KBs

Snatch

Clean

Stationary Lunge

Around The World

Fig 8s

Lateral Swings

OHS

Seg 2. (20 mins.)

Barbell Snatch

Season #2 / Workout #14

2009-10-31T11:40:00.000-07:00

Warm Up

Run, 800 meters
Kettlebell Swings, 40 reps
Sit Ups, 40 reps

Section 1

In 12 minutes - As Many Rounds as Possible on the Minute of:

Hang Squat Cleans, 6 reps
Thrusters, 6 reps

Section 2

Circuit: Score = Time

“Turn-Around”

Deadlifts
Pull Ups

Section 3

Finish Up Workout

100 Ab Mat Sit Ups OR
50 Feet to Hands

Season #2 / Workout #13

2009-10-28T19:40:00.000-07:00

Warm Up

Row, 500 meters
Push Ups, 50 reps
Box Jumps, 50 reps

Section 1

Circuit for Time:

50-40-30-20-10 reps of the following:
Double-Unders
AbMat Sit Ups

Section 2

Work / Technique

Barbell – Strict High Pulls

Section 3

Work / Technique

Barbell Bench Press

Season #2, Workout #12

2009-10-24T17:22:00.000-07:00

Warm Up

2 Rounds of the following:

Air Squats, 30 reps
Low Kettlebell Swings, 30 reps
Pull Ups, 10 reps

Section 1

For Max

Row for Max Stroke Row

Section 2

Circuit: Score = Lowest Reps in any Round

Tabata – 20 seconds work / 10 seconds rest x 8 rounds

Hang Power Cleans
Sit Ups

Section 2

Partner Wall Ball Drill

20 seconds work / 10 seconds rest x 24 rounds

Season #2, Workout #11

2009-10-21T17:20:00.000-07:00

Warm Up

1 Round of the following:

Paralette Push Ups, 40 reps
Jump, Grab, Knee Raise, 20 reps
Barbell Front Squats, 30 reps

Section 1

For Technique/Form/Work

Deadlift Skill Work Instruction

Section 2

Circuit: Score = As Time

SELMA = 21-15-9 Reps of:

Kettlebell Snatches, Right Arm
Kettlebell Snatches, Left Arm
Pull Ups

Season #2, Workout #10

2009-10-18T19:24:00.000-07:00

Warm Up

2 Rounds of the following:

Overhead Squats, 15 reps
Sit Ups, 30 reps
Pull Ups, 15 reps

Section 1

For Time:

Thrusters, 100 reps (33#/45#)

Section 2

Circuit: Score = As Many Rounds in 12 Minutes of:

Kettlebell Swings, 20 reps (12k/24k)
Push Ups, 20 reps

Section 3

For Time:

Row, 1000 meters

Season #2, Workout #9

2009-10-18T11:39:00.000-07:00

Warm Up

2 Minutes each of / or reps:

Feet to Hands, 30 reps
Barbell Push Presses, 50 reps
Row, 500 meters

Section 1

Circuit: Score = Total Combined Reps

Dead Jane Pull Ups, 6 minutes
Dumbbell Chest Presses, 6 minutes

Section 2

Group Technique Work, 1-rep maximum load

Barbell Cleans

Season #2 / Workout #8

2009-10-10T08:36:00.000-07:00

Warm Up

2 Minutes each of / or reps:

Row, 1K
Dumbbell Snatches, 30/30

Section 1

Team Work (4-person teams): Score = Total Time for Team to Complete

Block Run, .8 mi.
Sit Ups, 100
Front Squats, 50 (w = 33#, m = 45#)
KB Swings, 100 (w = 12Kg, m = 20Kg)

Section 2

Skills Training

Rope climbs
Rings; push ups, support, dips, knee raises

Tire flips
Box jumps, max height

Season #2 / Workout #7

2009-10-07T08:29:00.000-07:00

Warm Up

2 Minutes each of / or reps:

Row, 20-30 calories
Barbell Push Presses, 30-40 reps
Pull Ups, 20-30 reps

Section 1

Ab Work: Core / Hollow

Learned hollow position on floor
Superman Roll
Ab Pyramid Exercise

Section 2

Team Work: Score = Total Time for Team to Complete

Distance = 1,600 meters
Load = 10,000 pounds overhead

Each two person team was to complete the total work above between them: calculate and record weight / reps /distance per person prior to start. Weight was from below waist to anyway overhead; distance could be run or row or a combo of the two. Work could be divided any way the team chose, just done so in advance of start.

Season #2 / Workout #6

2009-10-03T09:12:00.000-07:00

Warm Up

Run, 800 meters
Body Weight Squats, 40 reps
Abmat Sit Ups, 60 reps

Section 1

Team Relay Row

4 Person Teams
2,000 meters total
Best Time: 6:44 by Team Logan

Section 2

Deadlift Work

7 sets of 5 rep Deadlifts (135#/95#)
Goal = FORM

Section 3

Total Rep Count in 12 Minutes of

Kettlebell Clean, 10 reps each arm (20k/12k)
Kettlebell Front Squats, 10 reps (20k/12k)
Push Ups, 10 reps (cheek to floor standard)

Season #2 / Workout #5

2009-09-30T09:08:00.000-07:00

Warm Up

2 Times Through:

Kettlebell Cleans, 3 reps / Shoulder Press, 1 rep x 5 rounds each arm
Feet To Hands, 15 reps
Push Ups, 15 reps

Section 1

Filthy Fifty – For Time

Wall Balls, 50 reps (20#/14#)
Burpees, 50 reps
Back Extensions, 50 reps
Double Unders, 50 reps
Kettlebell Swings, 50 reps (16k/12k)
Push Press, 50 reps (45#/33#)
Knees to Elbows, 50 reps
Box Jumps, 50 reps (24”/18”)
Walking Lunges, 50 reps
Jumping Pull Ups, 50 reps

Season 2, Workout #4

2009-09-27T13:11:00.000-07:00

Seg. 1:
Shoulder Press, 35

Seg. 2:
Run 800m

Seg. 3:
F Walk
KB Swings, 40
Push Ups
x 2

We also allowed time for some practice on the rings and rope climbing

Season 2, Workout #3

2009-09-23T12:59:00.000-07:00

The team was reminded that - while exercise is often uncomfortable - sharp joint pain is never a part of this work. Any experience that makes you wince or causes you to instantly stop your work is reason for concern. Please tell your coach immediately if anything like that occurs. Often it is just a matter of incorrect form but may be an indication of something more.

Seg. 1:

Front Squats, 1rm

Seg. 2:

Barbell Hang Cleans, 1rm

Seg. 3:

Tabata Sit Ups, :30 / :15 x 6

Season 2, Workout #2

2009-09-22T09:26:00.000-07:00

Teaching Moment:

Deadlifts - "form is king"; back is straight, eyes are up, weight is on your heels, move slowly off the floor
Squats - the goal is range of motion within form contraints

Warm Up

2 minutes each of / or reps:

* Jump Rope
* Overhead Squats, 30 reps
* Push Ups, 50 reps

Section 1

Group 1:

Score = Lowest Reps scored in any of the 8 Rounds

* Tabata Squats: 20 seconds work / 10 seconds rest

Group 2:

* Row 1000 meters for Time

Section 2

Group 1:

* Kettlebell Cleans, 100 reps for Time (8k / 12k)

Group 2:

Score = Total Reps completed in 6 minutes

* Pull Ups, 6 minutes

Season 2, Workout #1

2009-09-16T09:22:00.000-07:00

Teaching Moment:

The creation of power is the essence of athleticism. Maximizing the use of your body across broad time and modal domains is the path to athletic performance, no matter what your sport.

Warm Up

2 minutes each of:

* Push Press, bar
* Dumbbell Swings
* Knee Raises

Section 1, Score = Time

4 Rounds of:

* Kettlebell Swings, 21 reps (8k/12k)
* Deadlifts, 15 reps (24k/32k)
* Pass Throughs, 9 reps

Section 2, Score = Time

2 Rounds of:

* Waiter Walk, 200 meters (35#/25#/15#)
* Tire Jumps, 40 reps
* Push Ups, 30 reps
* Gold Diggers, 20 reps (35#/25#/15#)

Session #42

2009-07-18T14:30:00.000-07:00

Warm Up:

1. Block Run

Workout: (approx. 12 min/section)

Section 1
Circle Push Ups, reps in 8 min.

Section 2
Max Overhead Squat
(focus on mid-line stability)

Section 3
Wall Ball, 30
Dowel Bar Squat Snatches, 30
x 2

Session #41

2009-07-18T14:29:00.000-07:00

Warm Up: 9 mins.

1. Sit Ups, 60
2. Lite KB Swings, 60
3. Tire Jumps, 60

Workout: (approx. 12 min/section)

Section 1
DB Squat cleans, 30 / F Walk x 3
< 10 min.

Section 2
Push Jerks, 20 / Push Ups, 20 x 5
< 10 min.

Section 3
Hi Pull Ups, 5 min
Plate Overhead Squats (10#), 1
Feet-To-Hands, 30
< 10 min.

Session #40

2009-07-15T13:45:00.001-07:00

Warm Up

9 minutes

Walking Lunges

Light Kettlebell Snatches, 60 reps

Pull Ups, 30 Reps

Section 1

Score = Lowest rep count in any of the 6 intervals

Interval AbMat Sit Ups

:30 work; :15 rest x 6 rounds

Section 2

Partner Tabata squats, :30 work / :15 rest x 16 rounds

Partners alternate Tabata rounds

Score = Low score between partners

Section 3

Dumbbell Deadlifts, 10 reps x 6 rounds, rest :30(+) between sets

Load = 30 – 50#

Section 4

For time

Run, Gravity Janes Block Run

Session #39

2009-07-15T13:43:00.001-07:00

Warm Up; 9 minutes

Walking Lunges
Light Kettlebell Snatches, 60 reps
Pull Ups, 30 Reps

Section 1

Technique Work

(Kettlebell Cleans, 10/10) x 5 rounds

Section 2

(Row, 500 meters / :60 rest) x 3 rounds

Section 3
(Non-kipping Pull Ups, 10; Dumbbell Thrusters, 10 ) x 10 rounds

Session #38

2009-07-03T11:44:00.000-07:00

Warm Up
3 Minutes each of / or:
Walking Lunges, 1 lap
Wall Balls, 40 reps
Dumbbell Push Presses, 40 reps

Section 1
Technique Work
12 minutes of the following:
Paralettes (Tuck Sit), 1 minute
Push Ups (Nose-to-Floor), 10 reps

Section 2
Score = Lowest number of reps completed in any of the 6 intervals
Tabata High Pulls
30 seconds work, 15 seconds rest
A = 35# / B = 53#

Section 3
Circuit
Score = Time to complete 3 rounds of the following:
Pull Ups, 10 reps
Run, 400 meters

Session #37

2009-07-03T11:43:00.000-07:00

Warm Up
3 Minutes each of / or:
Jump Rope, 60 reps
Barbell Cleans, 30 reps
Abmat Sit Ups, 60 reps

Section 1
Technique Work:
Double Dumbbell Snatches, 60 reps

Section 2
Technique Work:
Triple Kettlebell Deadlifts
5 sets of 5 reps

Section 3
Circuit
Score = Total Reps in 3 Rounds
Box Jumps, 1 minute
Push Ups, 1 minute
Rest, 1 minute

Session #36

2009-07-03T11:42:00.000-07:00

Warm Up
3 Minutes each of / or:
Bar Support Squats, 60 reps
Barbell Push Press – Hold, 30 reps
Kettlebell Swings, 60 reps

Section 1
Circuit:
Score = Total Combined Reps in 5 Rounds of
Knee Raises, 1 minute
Push Press, 1 minute

Section 2
Circuit:
Score = Total Wall Balls completed in 2 Rounds of
800 meter run
Wall Balls (for duration of team runner)

Section 3
Technique Work:
Dips – Ring and Rack

Session #35

2009-07-03T11:41:00.002-07:00

Warm Up
3 Minutes each of / or:
Kettlebell Cleans, 60 reps
Run, 800 meters
Overhand Squats, 50 reps

Section 1
Score = Lowest meters recorded in any of the 5 Rounds
Tabata Row, 60 seconds work / 60 seconds rest

Section 2
Technique Work: Barbell Cleans

Section 3
Score = Time
Circuit: “Fran”
21-15-9 Reps
Thrusters, Pull Ups
Men = 45# or 65#
Women = 33#

Session #34

2009-07-03T11:41:00.001-07:00

Warm Up
2 Minutes each of:
Push Presses
Abmat Sit Ups
Jump Rope

Section 1
Score = Total Reps in all 4 Rounds combined
Interval Pull Ups, 60 seconds work / 60 seconds rest

Section 2
Score = Lowest Reps scored in any of the 4 Rounds
Interval Wall Balls, 60 seconds work / 60 seconds rest

Section 3
Score = Total Reps in all 4 Rounds combined
Interval Turkish Get Ups, 60 seconds work / 30 seconds rest

Team Relay Row, 2000 meters

Section 4
Score = Total Reps
V-Sits, 4 minutes

Session #33

2009-07-03T11:40:00.000-07:00

Warm Up
Row, 500 meters
Run, 400 meters
Squats, 50 reps

Section 1
For Time: Run, 800 meters
For Work: Abmat Sit Ups, 100 reps

Section 2
For Time: Kettlebell Swings, 200 reps

Section 3
Score = Load
Barbell Front Squats
5 reps x 10 sets

Session #32

2009-07-03T11:38:00.002-07:00

Warm Up
Knee Raises, 60 reps minimum, or as many as possible in 3 minutes
Dumbbell Walking Lunges, Dumbbell Overhead, 15 steps on each arm
Kettlebell Swings, 60 reps minimum, or as many as possible in 3 minutes

Section 1
5 Minutes Maximum at Following Three Stations
Recorded For Time: Row, 1000 meters
For Work:
Thrusters, 50 reps
Pull Ups – Chest to Bar, 30 reps

Section 2
10 Minutes Maximum at Following Stations
Kettlebell Snatches, 10 minutes, Recorded Score= Total Reps
For Work: Deadlifts, 5,5,5,3,3,3 reps

Session #31

2009-07-03T11:38:00.001-07:00

Warm Up
3 Groups
Dumbbell Snatches, 30/30 reps
Squats, 60 reps
Sit Ups, 60 reps

Section 1
For Time
Run, Block

Section 2
Circuit “Fight Gone Bad” (FGB)
For Total Reps
3 rounds of 1 minute each
Sumo-Deadlift High Pulls (SDLHP)
Push Press
Box Jumps
Row, Calories
Wall Balls
Rest

Session #30

2009-07-03T11:37:00.000-07:00

Warm Up
Run, 800 meters
Kettlebell Swings, 50 reps

Section 1
As many reps 1/:10
Nose-To-Floor Push Ups

Section 2
Dumbbell Sit Ups 20/20
Pull Ups, 20 reps
Back Extensions, 20 reps

Section 3
For Rounds in 10 minutes
Walking Lunges, 1 lap
Run, 400 meters

Session #29

2009-07-03T11:36:00.002-07:00

Warm Up
3 minutes each of
Walking Lunges
Jump Rope

Section 1
Circuit “Cindy”
As Many Rounds as Possible in 20 Minutes
Pull Ups, 5 reps; Push Ups, 10 reps; Squats, 15 reps

Section 2
Thrusters, 100 reps
Kettlebell Swings, 100 reps
Block Run

Session #28

2009-07-03T11:36:00.001-07:00

Warm Up
3 minutes each of / or
Kettlebell Swings, 60 reps
Squats, 60 reps
Jump and Grab, 30 reps

Section 1
For Load Value in Pounds
Dumbbell Knee Raises, 5 reps x 10 sets

Section 2
2 Rounds of
Tire Jumps, 3 reps
Run, 400 meters

Section 3
Circuit for Time
Row, 400 meters
Push Ups, women = 60 reps / men = 90 reps

Session #27

2009-07-03T11:35:00.002-07:00

Warm Up
Run, 800 meters
Box Jumps, 50 reps
Pull Ups, 30 reps

Section 1
3 Rounds of
Kettlebell Double Swings, 20 reps
Kettlebell Double Cleans, 20 reps

Section 2
Dumbbell Deadlifts, 40 reps

Section 3
Circuit for Time
Squats, 100 reps
Ab Mat Sit Ups, 100 reps

Session #26

2009-07-03T11:35:00.001-07:00

Warm Up
3 minutes each of / or
Jump Rope
Push Ups, 40 reps
Ab Mat Sit Ups, 60 reps

Section 1
Tire Flips / Jumps

Section 2
Front Squats
10 x 10

Section 3
For Total Reps
Strict Pull Ups, continuous

Session #25

2009-07-03T11:34:00.000-07:00

Warm Up
Block Run
Barbell Push Presses, 60 reps
Air Squats, 60 reps

Section 1
For Time
Barbell Thrusters, 100 reps
At .25x body weight

Section 2
For Time
Kettlebell Swings, 200 reps

Section 3
Circuit For Time
Row, 50 calories
Feet-To-Hands, 50 reps

Session #24

2009-07-03T11:33:00.002-07:00

Warm Up
2 minutes each of / or
Jump Rope
Kettlebell Swings, 40 reps
Jumps and Grab, 40 reps

Section 1
For Max Stroke in
Row – 100 meters x 4 times

Section 2
For Total Reps
Kettlebell Snatches, 10 minutes

Section 3
For Total Reps
Turkish Get Ups
(2 minutes on / 1 minute rest) x 3 times
Women = 15# / Men = 20#

Session #23

2009-07-03T11:33:00.001-07:00

Warm Up
2 minutes each of / or
Barbell Clean and Press, 35 reps
Dumbbell Squats, 30 reps
Knee Raises, 30 reps

Section 1
Team Sprints

Section 2
Deadlifts

Section 3
For Total Reps
Pull Ups, 6 minutes

Session #22

2009-07-03T11:32:00.002-07:00

Warm Up
Block Run
Medicine Ball Squats, 40 reps
Sit Ups, 40 reps

Section 1
For Max Load
Kettlebell Front Squats
10 x 6

Section 2
Relay Run, 200 meters
2 Person Teams x 2 rounds

Section 3
For Total Reps
Weighted Pull Ups
3 – 3 – 1 – 1 – 1 – 1 – … – 1

Session #21

2009-07-03T11:32:00.001-07:00

Warm Up
Two Rounds of
Overhead Squats, 30 reps
Dumbbell Snatches, 30 reps
Push Ups, 30 reps

Section 1
For Total Reps
Barbell Push Presses, 3 minutes
(30# – 35#)

Section 2
Relay Row

Section 3
Deadlifts / Pull Ups
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Session #20

2009-07-03T11:31:00.000-07:00

Warm Up
Run 400 meters
Farmers Walk, 2 Laps
Push Ups, 30 reps

Section 1
Circuit for Total Reps
2 Rounds of
Row, 2 minutes (calories)
Wall Balls, 2 minutes
Feet-To-Hands, 2 minutes

Section 2
For Time
Run, 800 meters

Section 3
For Time
Kettlebell Swings, 100 reps

Session #19

2009-07-03T11:30:00.002-07:00

Warm Up
2 minutes each of / or
Medicine Ball Cleans, 40 reps
Box Jumps, 40 reps
Feet-To-Hands, 25 reps

Section 1
For Time
Row 2,000 meters

Section 2
Circuit for Time
“Fran”
Thrusters / Pull Ups, 21-15-9 reps

Section 3
Half “Little Angie”
Sit Ups, 50 reps
Push Ups, 50 reps
Squats, 50 reps

Session #18

2009-07-03T11:30:00.001-07:00

Warm Up
Run, 400 meters
Knee Raises, 25 reps
Run, 400 meters
Walking Lunges, 1 lap

Section 1
2 Rounds for Time of
Row 500 meters
Kettlebell Deadlifts, 30 reps

Section 2
3 Rounds of
Dumbbell Cleans, 15/15
Squats, 30 reps

Section 3
For Time
Turkish Get Ups, 24 reps

Session #17

2009-07-03T11:29:00.001-07:00

Warm Up
2 minutes each of / or
Wall Ball, 40 reps
2-arm Kettlebell Swings, 50 reps
Bar Squats, 30 reps

Section 1
1-arm Dumbbell Snatches

Section 2
Score = Reps
Jump – Grab – Knee Raises, 1 minute
Air Squats, 1 minute

Section 3
Barbell Overhead Squats, 1 minute or 12 reps
Barbell Push Presses, 1 minute or 20 reps
Pull Ups, 1 minute or 12 reps

Session #16

2009-07-01T10:30:00.000-07:00

Coach's Notes -

This was the IST's last workout before the March meet begining Wednesday. In consideration of the upcoming competition we limited the work today to skills training, a few low-intensity movements, and no scores were recorded.

New Concepts -

Back extensions

Exercises Performed -

Dumbbell Snatches
Dumbbell Push Presses
Jump Rope
Box Jumps
Pull Ups

Session #15

2009-07-01T10:29:00.000-07:00

Coach's Notes -

As our workouts taper from strength and metabolic conditioners to more longer-duration and skills training, this session featured a series of familiar, lower-intensity work.

Exercises Performed -

Row 2K
Knee Raises / Wall Ball combination
Kettlebell / Push Up combination

Session #14

2009-07-01T10:28:00.000-07:00

Coach's Notes -

Our last hard workout before the March meet. We mixed strength and metabolic conditioners into this session.

New Concepts -

Barbell Clean and Press

Exercises Performed -

Tabata Squats, :20/:10 x 8
Tabata Sit Ups, :30/:15 x 6
Clean and Press, 6 min
Kettlebell Deadlifts / Pull Ups, 1 min each x 2 (target 10 - 15 reps ea min)

Session #13

2009-07-01T10:27:00.000-07:00

Coach's Notes -

The team is working hard and getting good results, but we still need to pay attention and make some improvements to body mechanics.

New Concepts -

Barbell High-Pull

Exercises Performed -

Pull Ups
Dumbbell Thrusters
Dumbbell Deadlifts
Interval row
Kettlebell Snatches

Session #12

2009-07-01T10:25:00.000-07:00

Coach's Notes -

Another productive workout with a lot of variety and constant movement.

New Concepts -

Kettlebell Snatches

Exercises Performed -

Run (800m)
Push Ups, 30
Wall Ball Intervals
Kettlebell Snatches
V-Reps, 4 min.
Row intervals / kettlebell deadlifts

Session #11

2009-07-01T10:23:00.000-07:00

Coach's Notes -

We had a more or less straight ahead workout today with minimal time out for coaching or new concepts. The group is getting more comfortable with the work and tranistioning quickly from station to station.

New Concepts -

Kettlebell Cleans

Exercises Performed -

Run (800m) and sit up circuit
Dumbbell knee-raises
Walking Lunges
Kettlebell cleans

Session #10

2009-07-01T10:22:00.000-07:00

Coach's Notes -

Stephanie and Moe lead the group today.

Exercises Performed -

Air squats
partner pull ups
Kettlebell deadlifts
Run (800m)
Puah ups

Session #9

2009-07-01T10:20:00.000-07:00

Coach's Notes -

Dave led off the session today with a review of efficient rowing concepts. We then practiced the technique with a 1K row session (times for this session are noted on the Performance Logs).

Exercises Performed -

1K row for time
Lateral steps
Sit ups
Push ups
Kettlebell deadlifts

Session #8

2009-07-01T10:18:00.000-07:00

Exercise performed -

Wall Ball
Push Press
Farmer's Walk
Partner Air Squats
Kettlebell Swings
Run
Pull Ups

Session #7

2009-07-01T10:16:00.000-07:00

New concepts -

Metabolic conditioning and energy systems

Exercise performed -

Thrusters, 60 reps
Row, 6 minutes
Kettlebell Swings, 100
Run, 800m

Session #6

2009-07-01T10:11:00.000-07:00

New concepts -

Variety and randomness of exercise

Exercise performed -

Front Squats, Thrusters w/barbell
Dumbbell Deadlifts
Circuit -

Wall Ball, :60
Box Jump, :60
Push Ups, :60
Squats, :60
Rest, :60
Repeat
Score = total reps

Session #5

2009-07-01T10:06:00.000-07:00

New Concepts -

Power Delivery (load, distance, time)

Exercise performed -

"Cleans" w/DumbBell
Interval Ab Mat Sit Ups; :30w/:15r x 6
Team Relay Row, 2K

Session #4

2009-07-01T10:05:00.000-07:00

New Concepts -

Strength-building benchmarks

Exercises Performed -

1. Deadlifts
2. Kettlebell Swings
3. Box Jumps
4. Ball Slams

Session #3

2009-07-01T10:04:00.001-07:00

New Concepts -

Ballistic movement of external loads

Exercises Performed -

1. Pull Ups; :60w/:60r x 4 Score = total reps
2. Dumbbell Swings
3. Barbell Push Press
4. Walking Lunges

Session #2

2009-07-01T10:01:00.000-07:00

New Concepts -

Support positions for external loads

Hanging
Shoulder
Overhead

Exercises Performed -

1. Wall Ball; :60/:60 x 4
2. Turkish Get-Ups; :60/:30 x 4

Session #1

2009-06-29T13:10:00.000-07:00

Concepts learned -
Squat posture and form
Stance positions
Row mechanics
Push Up form
Sit Up form

Exercise learned -
Squats, 1 min.
Seg. 2: 2 groups -
Row, intro - 1K for time
Sit ups, 6 min. / Push Ups, 30/50 for reps