Hot News and WOD

Upcoming Essentials Class Schedule

Saturday Feb 8th at 1pm to 3pm

Saturday Feb 22nd at 1pm to 3pm

2/15/2014

Option 1

"Triple Threat"

3x5 min AMRAP - rest 1 min between stations

3 Box Jumps24/20"

7 Burpees

10 KBS 53/35 lb

rest 1 min

5 - Pull-ups

10 - Push-ups

15 - Air Squats

rest 1 min

100 yard sand bag carry (3 mini laps)

15 - Sit-ups

12 - OH lunges 45/25 lb or 4 Sandbag Get-ups (for those that did lunges on Friday)

- start at any AMRAP

2/14/2014

Option 1

Bench Press (regular or close grip), Shoulder Press, Push-press -5,5,failure (65,75,85%)

"Not Done Yet"

10 - Push-press 135/93 lb

15 - Toes to bar

20 - Single arm over head lunges with DB or kettel bell extended overhead use 20 % BW

3 rounds for time

-finish workout with max double-unders in 10 min.

note time for wod and # of double-unders

2/13/2014

Option 1

Hang Clean or Hang Sntach - 6x2 start at 75%

"Anyway Diane"

21-15-9

Dead Lift 225/155 lb

* choose 1 of the following exercises to do:
Handstand Push-ups (traditional "Diane")
Pull-ups
Burpees
Row cal
Airdyne (45,32,20 Rev)

2/12/2014

Option 1

15 min of gymnastics work (use time to work and the following skills, pick one our work on a few)
* suggestion do a non-failure set EMOM

Pull-ups, kipping or butterfly
muscle-up, bar or ring
rope climb
handstand push-up or walk

L-sits

"Dynamic Duo"

500 meter row and Planks

If partner fails to hold plank before you finish your 500 the difference in time is added to your 500 meter row time.

5 rounds of rowing and planks per person for time

* if all rowers are taken a team could use the Force Treadmill (200 yrds @ 70/55 lb) or Airdyne Bike (35 cal or 65 Rev) per interval

2/11/2014

Option 1

"It Killed Kenny w DU's"

75 Double-unders
25 squat snatches (45/30)
50 Push ups
25 Wall balls (20/14)
50 KBS (35/26)
25 Knees to elbows
50 Double unders
25 Burpees
50 Butterfly situps
25 Ring dips
75 Double-unders

-complete for time

2/10/2014

Option 1

Back or Front Squat - 5,5,failure (65,75,85%)

* on the final work set do as many reps as possible until failure of form

"Fran"

21-15-9

Thruster 95/65 lb
Pull-ups

2/8/2014

"Rubber Legs"

3 - 5 min. rounds, 1 min. at each station

Rowing (1 cal = 1 pt)

3 yrd lateral shuffle and touch (DN and BK = 1 pt)

Wall Balls 20/14 lb (1 = 1 pt)

KBS 53/35 lb (1= 1pt)

Box Jump 24/20 " (1 = 1 pt)

2/7/2014

Option 1

Dead Lift - 5x5 (75%)

"Spitting Fire Water"

6 min AMRAP

10 HP Cleans 96/65 lb

11 Burpees

- Rest 2 min

5 min AMRAP

7 HP Cleans 115/75 lb

8 Burpees

- Rest 2 min

4 min AMRAP

4 HP Cleans 135/83 lb

5 Burpees

*score total reps

2/6/2014

Option 1

OHS - 5x5 (start at 65% and progress up)

"Red Eye"
With a partner complete 200 wallball shots. One partner can score wallballs only while the other partner is holding a handstand or a plank.

2/5/2014

Option 1

12 min of gymnastics work (use time to work and the following skills, pick one our work on a few)
* suggestion do a non-failure set EMOM

Pull-ups, kipping or butterfly
muscle-up, bar or ring
rope climb
handstand push-up or walk

L-sits


Pick one of the following and complete for time or number of reps:
5,000 m row
2.5 mile run
16 min of double-unders
800 yard force push 70/55 lb
280 cal or 520 rev on Airdyne Bike

* complete a med or aggressive pace, your choice

2/4/2014

Option 1

Bench Press, Push-press, or Shoulder Press - 5x5 (80%)

"Attention to Detail"

20 knees to elbows
15 KBS 53/35 lb
10 ring dips
- rest 1 min
10 knees to elbows
15 KBS 53/25 lb
20 ring dips
- rest 1 min
15 knees to elbows
15 KBS 53/35 lb
15 ring dips
For time (run each round at aggressive pace)

2/3/2014

Option 1

Back Squat or Front Squat - 5x5 (80%)

"Grace"

30 - clean and jerk for time 135/93 lb (scale as necessary up or down)

2/1/2014

Option 1

"Tabata Mix Mod"

Tabata Row

Rest 30 sec

Tabata HR Push-up

Rest 30 sec

Tabata OH lunge 45/25 lb

Rest 30 sec

Tabata Wall Ball 20/14 lb

Rest 30 sec

Tabata Pull-up

Rest 30 sec

Tabata Push-press 75/53 lb

Rest 30 sec

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 6 intervals then move to the next station, you have 30 sec to rest/transition. Tabata score is the least number of reps performed in each of the six intervals, then take the lowest score from each station and add them together. Unit for the row is "calories".

- can start at any station

1/31/2014

Option 1

Dead Lift - 5x5 (70%)


"AnnieBell"

50,40,30,20,10

Double-Unders

Sit-ups

25,20,15,10,5

KBS 53/35 lb

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