Week of Workouts

Monday  01-09-12
Front Squat or Back Squat
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then chose one of the following:
CrossFit  
400 Meter Run (buy in)
then right into
3 Rounds of
10 Front Squats 135M/95W
50 Double Unders
then finish with
400 Meter Run (cash out)
Accessory Movements
Belt Squats 3 x 5 reps
Good Mornings 3 x 10-12 reps
Sled Pull 135M/90W – 400 Meters
100 Ab Mat Sit Ups
Tuesday   01-10-12
In 6 minutes
Run 800 Meters
Max reps Overhead Squats 115M/75W (amount of reps is score)
rest 10 minutes then:
In 10 minutes Max Rounds and Reps of
7 Thrusters 115M/75W
12 Kettlebell Swings 53M/35W
7 Pull Ups
Wednesday   01-11-12
Shoulder Press
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then chose one of the following:
CrossFit    
Max Rounds and Reps in 15 Minutes
250 Meter Row
5 Power Snatch 135M/95W
1 Rope Climb
Accessory Movements
Weighted Pull Ups 3 x 3 reps
Tate Press 3 x 8-10 reps
Rope Climbs x 3
400 Meter Row for time
Thursday  01-12-12
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing 70M/53W
100 Meter Sprint
rest 10 minutes
10-9-8-7-6-5-4-3-2-1
Wall Ball 20M/14W
100 Meter Row
Friday  01-13-12
Dead Lift
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then chose one of the following:
CrossFit    
15 Minute AMRAP
10 Sumo Dead Lift High Pulls 115M/75W
10 Box Jumps 24M/20W
Accessory Movements
Reverse Hyper 4 x 10-12 reps
Glute Ham Sit Ups 4 x 15 reps
Heavy Barbell Shrugs 3 x 10 reps
Kettlebell Rows 4 x 6 – 8 reps
Toe to bar 1 x 25 reps

Warm Up

Mobility

Workout of the Day (WOD)
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Cool Down

Stretching

Remember EVERYONE – our 30 Day Nutrition Challenge starts this Monday Jan 9th and ends on Wednesday Feb 8th.  Dont forget to weigh in and fill out your weigh in sheet.   We will also be having a FREE Nutrition and Goal Setting Seminar this Saturday at 1030am – ALL MEMBERS are welcome.  We will discuss mainly a Paleo Diet Option and have hand outs and good web links to help with your Diet Challenge. 

Lastly we will be starting our Olympic Weightlifting Classes next week Wednesday Jan 11th at 600pm. 

2012 is gonna be a good year.

Warm Up

Mobility

Workout of the Day (WOD)

Kettlebell 70 Men / 53 Women
1000 Meter Row, 10 KB Swings, 2 Burpees
800 Meter Row,  8 KB Swings, 4 Burpees
600 Meter Row,  6 KB Swings, 6 Burpees
400 Meter Row,  4 KB Swings, 8 Burpees
200 Meter Row,  2 KB Swings, 10 Burpees

Cool Down

Stretching and Rolling

Starting Wednesday Jan 11, 2012 we will be starting our Olympic Weightlifting Classes on Monday 6pm, Wednesday 6pm, and Friday 5pm.  The class will run approx 1 hour and you MUST have a baseline in Olympic Lifting to participate in the class.  If you dont have a good baseline for Olympic Lifts you will be required to do a minimum of 2 – 5 classes 1 on 1 with the Olympic Coach.   There is NO CHARGE for current members to join the Group Class.   We are allowing outside members to join the classes for a adjusted membership fee if you wish to JUST do Olympic lifting.  Contact Steven @ Guarddog159@aol.com for further details.

Warm Up

Mobility and Line Drills

Workout of the Day (WOD)

Run 800 Meters

then immediately do

5 Rounds of

5 Power Snatch 135M/95W

1 Rope Climb

then finish with

Run 800 Meters

Cool Down

Stretching and Rolling

Warm Up

Mobility

Strength Work

Floor Press 3 – 3 – 1 – 1
rest approx 5 minutes then:

CrossFit
21-15-9
Dead Lift 225 Men/ 155 Women
Overhead Squat 135 Men / 95 Women

Cool Down

Stretching

Holiday Hours Open 9am Close 11am

Open Gym

or

Optional Workout

“Total”

Back Squat or Front Squat 1 rep max

Strict Shoulder Press 1 rep max

Dead Lift 1 rep max

Warm Up

Group Line Drills

Workout of the Day (WOD)

“Team Prowler Clean”

Prowlers 180Men/90Women

Barbell 135Men/95Women

Line up 3 Athletes on each Prowler.  Athlete #1 has two minutes to push the prowler 20 yards high bar then 20 yards low bar back to original spot to a awaiting loaded barbell.  Once the prowler crosses original line Athlete #1 will perform as many power cleans within the remaining 2 minutes.  Each power clean is 1 point for the Team.   Once the clock hits 2 minutes Athlete #1 will rest as Athlete #2  performs the same task… then Athlete #3.  Keep rotating 6 Cycles so each Athlete will do 12 minutes of work.  Entire workout takes 36 Minutes.   Team with most cleans = most points – wins bragging rights.

Warm Up
Mobility
Strength Work
1 Rep Max out Front Squat (15 minute time limit)
rest 5 mins then pick one of the following CrossFit or Accessory
CrossFit
10 Minute AMRAP
10 Wall Ball 20M/14W
10 Weight Step Ups (5 each side) 95M/65W (barbell on back) 20M/16W
rest 5 mins then:
10 Minute AMRAP
250 Meter Row
20 Meter Bear Crawl
or
Accessory Movements
3 Sets of 8-10 reps Back Extensions with Strap
3 Sets of 6-8 reps Stiff legged Dead Lifts
3 Sets of 8-10 reps Good Mornings (rounded back)
5 Sets of 5 Glute Ham Sit ups or 100 reps of any ab movement
Cool Down
Stretching and/or Rolling

Warm Up
Mobility and Line Drills
Workout of the Day (WOD)
“Wood”
5 Rounds for time of
400 Meter Run
10 Burpee Box Jumps 24M/20W
10 Sumo Dead Lift High Pull 95M/65W
10 Thursters    95M/65W
rest 1 minute
Cool Down
Stretch

Warm Up
Mobility
Strength Work
1 Rep Max out Strict Should Press (15 minute time limit)
rest 5 mins then pick on of the following CrossFit OR Accessory
CrossFit
“Annie”
50-40-30-20-10
Double Unders
Unanchored Ab Mat Sit Ups
rest 5 mins then:
5 Rounds of
5 Pull Ups
10 Push Ups
15 Air Squats
or
Accessory Movements
3 Sets of 10-12 reps Lying Tricep Exts (nose crushers)
3 Sets of 8-10 reps One Arm Kettlebell Push Press or Jerk
3 Sets of 4-6 reps of HEAVY clean grip Shrugs (use straps if needed)
100 Reps of any ab movement
Warm Up
Stretch Out and Roll