Wednesday

WARM-UP
10 air squats
10 push ups
1o half jack knifes
10 mountain climbers

METCON
3 rounds for time:
5 reps "Bear" complex--clean from floor, front squat, push press, back squat, push press
--M/F L1=135/95, L2=95/75, L3=75/55, L4=55/45
10 burpees
15 kettlbell/dumbbell swings
20 steps lunge walk (in hall--10 with each leg)
25 push ups
30 med ball half jack knifes

CORE
planks & tee pees

Monday & Tuesday

WARM-UP
barbell warM UP
air squats
push ups

KAMIAKIN TOTAL
You are again lifting to find your "Kamiakin Total" of 4 lifts. You get 3 one-rep attempts to set your maximum for each lift. Be sure to warm-up toward your max attempts (a squat lift of 8-10 reps followed by a heavier squat of 4-5 reps)

Squats
Bench
Hang Power Cleans
Push Jerk

Total your heaviest one-rep max for each to find your "Kamiakin Total"

When you are done, you can do pull ups, bicep curls, leg curls, etc.

CORE
Teacher choice depending on time.

Thursday

WARM-UP
shoulder girdle w/pvc
push ups
air squats
crunches

STRENGTH
Incline Bench 4 x 6
Push Jerk 5 x 5
Sumo Deadlift Hi-Pull 3 x 8
--M/F L1=115/95, L2=95/75, L3=75/55, L4=65/45
Pull Ups 2 x 10 or max reps
Weighted Squat Jumps 3 x 6
-use bar & add weight as needed

CORE
3 rounds...
-20 half jack knifes
-20 tee pees
-20 push ups
-20 air squats

Wednesday

WARM-UP
shoulder girdle w/pvc
barbell warm-up
air squats
push ups

STRENGTH
Hang Squat Cleans 5 x 5 start @ 50% of max & move up as needed
Supine Pull Ups 4 x 10
-bar on supports, body facing up, heels on ground
Overhead Split Squats 3 x 8 (each leg)
-lunge position, one leg forward for 8 reps then switch
-use 25# or 45# plate

TABATA!
8 minute Tabata mash up...
2 rounds push ups
2 rounds half jack knifes
2 rounds squats
2 rounds burpees

CORE
none today!

Tuesday

WARM-UP
Barbell warm-up
crunches
push ups
air squats

STRENGTH
Bench 5 x 5 start @ 60% max ascending
then...
Bench 2 x 2 @ 90-95% max
Deadlift 3 x 8
Push Jerk 5 x 5 start @ 50% max ascending
Pull Ups 3 x 10 (or max)
Overhead Squats 3 x 8

CORE
Planks rotation

Monday

WARM-UP
10 jumping jacks
10 push ups
10 air squats
10 half jack knifes

STRENGTH
Squats 5 x 5 start @ 50% of max & move up each set to reeach 85-90% of your max
THEN...2 X 2 at 95% of max
Thrusters (front squat w/push press) 3 x 8
-M/F L1=115/95, L2=95/75, L3=75/55, L4=55/45
Bent Over Rows 3 x 8
Bicep Curls 3 x 8
Bench Dips w/plate on lap 3 x 12

CORE
Teacher choice

Friday

WARM-UP
Teacher choice

STRENGTH
Hang Power Cleans 5 x 6 @ 75% max
--work on technique..."get air time!!"
Push Jerk 5-4-3-2-1 starting at 50% max
Sumo Deadlift Hi-Pull 3 x 8
Overhead Squats 3 x 6
Pull ups 3 x 12 (any style)

CORE
Teacher choice.

Thursday

WARM-UP
10 push ups
10 air squats
10 half jack knifes
10 jumping jacks

STRENGTH
Incline Bench 5 x 6 @ 50% bench max
-after each set perform 10 push ups
Squats 6 x 3 @ 85-95% max
Power High Pulls 4 x 8 @ 80-100% of clean max
Power Shrugs 3 x 8 @ 150-200% of clean max
--IF EXTRA TIME: PULL UPS, OVERHEAD SQUATS

CORE
Rotation 30 secs per, 2 rounds:
1-half jack knife
2-plank
3-right side plank
4-left side plank
5-superman
6-straight arm plank (push up position)
7-straight arm right side plank
8-straight arm left side plank

Wednesday

WARM-UP
Deadlift 3 x 8

METCON...
2 rounds for time: (time may dictate only 1 round)
30 Clean & Jerk
-M/F---L1=115/75, L2=95/65, L3=75/55, L4=65/45
60 Push Ups
90 Air Squats
120 Crunches

Each person will start at different spots in the rotation. Workout is complete when you have completed all 4 exercises twice for required reps.

CORE
None today!

Tuesday

WARM-UP
barbell warm-up
shoulder girdle w/PVC
air squats
crunches

STRENGTH
Hang Power Cleans 6 x 4 @ 70-80% of 1-rep max
Heavy Power Shrugs 2 x 15
Thrusters 3 x 10
-M/F L1=135/95, L2=115/75, L3=85/55, L4=65/45
Overhead Squats 3 x 6

MINI METCON & CORE
As Many Rounds As Possible (AMRAP) for 8 minutes:
5 push ups
10 tee pees
15 air squats
20 crunches

Monday

Welcome Back!!

WARM-UP--2 rounds
10 push ups
10 crunches
10 jumping jacks
10 air squats

STRENGTH
Bench 4 x 4 @75% of max
then...
Heavy Bench 3 x 2 @ 110% of max
--put crash bars up so bar is rested above chest & push bar up from there

Squats 4 x 4 @ 80-90% of max
Squats 1 x 20 @ 70% of max

Barbell Lunges 2 x 8 (each leg)
--after each set perform 10 jumping lunges (switch legs on each jump)

Pull ups 3 x max reps or 12

Bicep Curls 3 x 8 using barbell or dumbbells

CORE
Teacher choice!

Monday & Tuesday...KAMIAKIN TOTAL

You will be completing the "KAMIAKIN TOTAL"

Four lifts--Bench, Squats, Hang Power Cleans, Push Jerk
1-rep max for each
Total of the 4 lifts is your Kamiakin Total

WARM-UP
Barbell warm-up
Shoulder girdle warm-up w/PVC
Air Squats
Push ups

--you should warm-up for each separate lift before you begin your 1-rep max sequence. Use empty bar, weighted bars, PVC, body weight etc.

KAMIAKIN TOTAL
RULES:
1) complete the 4 lifts in the order listed
2) you get three 1-rep attempts to set your max
3) you highest completed rep is your 1-rep max
4) a spotted lift does not count

EXTRA WORK
If you get done & have time left...skill work & practice

-overhead squats
-pull ups
-box jumps (work on higher jumps)
-knees to elbows

CORE
Teacher choice

Friday

WARM-UP
10 air squats
10 jumping jacks
10 crunches
10 push ups

STRENGTH
Bench Press 3 x 5 @ 75% of max ascending
Bicep Curls 3 x 8 using barbell or dumbbells

WOD
"Minute by Minute"

You are doing 4 exercises for 1 minute each. You will rest 1 minute between exercises & complete 3 rounds of the workout. Keep track of total reps for each exercise during each round. Total your numbers...

1. Thruster M/F L1=75/65, L2=65/55, L3=55/45, L4=45/15
2. Burpees
3. Air Squats
4. Tee Pees

CORE
Hopefully none...

Thursday

WARM-UP
3 minute jog

STRENGTH
Squats
-2 x 10 @ 50% max--10 jumping squats after each set
-1 x 20 @ 50 % max
-2 x 3 @ 90% max
Push Jerk 5 x 5 @ 75% max
Heavy High Pulls 3 x 5
Overhead Squats (OHS) 3 x 8
Bicep Curls w/barbell or dumbbells 3 x 8

CORE
Plank rotation

Wednesday

WARM-UP
-30 second rotation
barbell warm-up
push ups
air squats

STRENGTH
Power Cleans (from floor) 5 x 6 @70% of 3-rep max
Sumo Deadlift Hi-Pull 3 x 8

METCON
3 rounds of:
10 Thrusters M/F L1=95/75, L2=75/65, L3=65/55, L4=55/45
10 Burpees
Farmer's Walk (down & back in hall) 45# plates or 25# plates
10 Overhead Squats 45# plate or 25# plate
10 Box Jumps

CORE
Teacher Choice if time

Tuesday

WARM-UP
10 air squats
10 lunges--each leg
10 crunches

STRENGTH
Squats 4 x 8 start at 60% of max, then do:
Half Squats 2 x 3 @ 90% of max
Push Jerk or Split Jerk 4 x 6
Barbell Lunges 3 x 8 each leg
Power Shrugs 3 x 12

CORE
3 rounds:
10 Knees to Elbows
10 Tee Pees
10 Half Jack Knifes
10 Overhead Squats (45# or 25# plate)

Monday

WARM-UP
2 rounds of:
-10 push ups
-10 air squats
-10 crunches
-10 jumping jacks

STRENGTH
Bench 4 x 8 start @60% of 1-rep max
Incline Bench 3 x 10
Deadlift 3 x 8
Good Mornings 2 x 10
Bicep Curls 2 x 15
-straight bar, dumbbells

CORE
Teacher choice

Friday

WARM-UP
10 push ups
10 air squats
10 jumping squats

STRENGTH
Bench 5-4-3-2-1 adding weight as you go--try to get to your 1-rep max
Overhead squats 3 x 8 L1=75#, L2=55#, L3=45#, L4=15#
Squats 3 x 10

METCON
3 rounds for time:
15 Squat Cleans (from floor to front squat to standing)
-M/F L1=115/95, L2=95/75, L3=75/55, L4=55/45
15 Prisoner Squat Jumps
15 Push Ups
15 Tee Pees
15 KB/DB Swings

CORE
Teacher choice (if time)

Tuesday

WARM-UP
-barbell warm-up
-overhead squats w/pvc
-crunches

MAX LIFTS
Hang Power Cleans 5 x 3 to set new 3-rep max
--you can also attempt a 1-rep max after your 5 sets
Push Jerk 5 x 3 to set new 3-rep max

STRENGTH
Sumo Deadlift High Pull 3 x 8
Thruster 3 x 8

For both (M/F): L1=135/95, L2=95/75, L3=75/65, L4=55/45

CORE
Teacher choice

Monday

Max out on Monday!

WARM-UP
2 rounds of:
-10 push ups
-20 air squats

MAX LIFTS
Warm up with appropriate weight before beginning workout.

Bench 5 x 3 setting new 3-rep max, then 1 x 1 to set a 1-rep max

Squats 5 x 3 setting new 3-rep max

ADDITIONAL STRENGTH
Deadlift 3 x 5
-this should be getting heavier

Pull-Ups 3 x max reps or 12 reps

CORE
Teacher choice

Friday

WARM-UP--2 rounds
30 crunches
20 air squats
10 push ups

"DUELING WODS"
One group will start in the weight room, the other group in the hallway. Switch when done.

WEIGHT ROOM WOD...
21-15-9 reps of:
Sumo Deadlift Hi-Pull
-L1=75#, L2=65#, L3=55#, L4=45#
Push Ups
Knees to Elbows
KB/DB Swing

REST 2 MINUTES BETWEEN WODS

HALL WOD...
9-15-21 reps of:
Burpees
Weighted Lunges (reps for each leg) w/weight bars or 25# plates
Tee Pees
Box Jumps

CORE--if time
Teacher choice!

Thursday

WARM-UP
2 rounds
-barbell warm-up
-overhead squat w/pvc
-push ups

STRENGTH
Squats 6 x 3 @90% of max--try to set new 3-rep max
Thruster 2 x 15
--L1=95#, L2=75#, L3=55#, L4=45#

MINI METCON
4 rounds
Hang Squat Clean 6 reps
--L1=115#, L2=95#, L3=65#, L4=45#
Prisoner Squat Jumps 8 reps (hands behind head)
Plyo Push Ups 10 reps (clapping, push hands off ground, etc.)

CORE
30 seconds each, 3 rounds
-Flutter Kicks
-Push Up Plank
-Plank (forearms)
-Leg Raise

Wednesday

WARM-UP
Overhead Squat practice w/PVC
-work with partners to help in bar position, depth, body position & balance
-3 sets of 8 reps

WOD
"Seven Slices of Sweat"
Each student will perform 3 rounds of the following:
-15 hang power cleans (L1=115#, L2=95#, L3=65#, L4=45#)
-20 box jumps
-50 crunches
-15 burpees
-2 laps Farmer's Walk 45#/25# plates
-20 push ups
-20 KB/DB swings

Tabata Tuesday

WARM-UP--2 rounds
10 push ups
10 air squats
10 half jack knifes

STRENGTH
Bench Press 3x6 @90% of max
Sumo Deadlift Hi-pull 2 x 15
-L1=95#, L2=75#, L3=55#, L4=45#
Overhead Squat 3 x 6
-L1=65#, L2=55#, L3=45#, L4=15#

TABATA
2 minutes crunches
2 minutes push ups
2 minutes half jack knifes
2 minutes squats (rest at bottom of squat)

Monday

WARM-UP--2 rounds @30 secs
Barbell warm-up
Push ups
air squats

STRENGTH
Hang Power Cleans 6 x 3 @90% of max
Push Jerk 6 x 3 @ 90% of max

TEAM WOD
RULES---
-No more than 4 people per team (at each rack)
-Team members cannot do the same exercise at the same time
-Rotate through exercises in the order listed for prescribed number of reps

Each person will do:
20 pull ups
50 push ups
100 crunches
100 air squats
100 box jumps

CORE
30 seconds each for 3 rounds
-Flutter Kicks
-Straight Leg Raises (static hold)
-Hollow Rocks

Frightening Friday...

On the eve of Halloween, a very scary workout!!

WARM-UP
10 Deep Squats with a stretch
10 Burpees
10 tee pees

STRENGTH
Bench 10-8-6-4-2-1 reps start at 50% & add weight for each set
Power Shrugs (heavy) 2 x 12
Power High Pulls 2 x 12
Push Jerk or Push Press 4 x 4 @75% of 3-rep max

CORE
PLANKS FOR THE MEMORIES!
10 sec. rest between exercises

60 sec. plank
30 sec. side plank
30 sec. side plank (other side)
30 sec. push up plank
90 sec. plank
45 sec. side plank
45 sec. side plank
45 sec. push up plank
120 sec. plank
60 sec. side plank
60 sec. side plank
60 sec. push up plank

Thursday

WARM-UP--3o second rotation, 2 rounds
barbell warm-up
air squats
push ups

SKILL PRACTICE
With a partner (alternate) using empty bar, weighted bar or PVC:
1) Squat Clean transfer & catch 3 x 10
-start with the bar in the high pull position
-perform transfer--wrists & elbows under--as you drop into front squat position
-rise to standing position
2) Overhead Squat 3 x 10
-maintain proper squat position with bar overhead
-get a feel for your balance as you perform OH squat
-bar should be behind your head throughout movement

STRENGTH
Squats 4 x 5 @80% of 3-rep max
-After each set perform 15 jumping air squats

Hang Squat Cleans 4 x 7 @50-75% of your 3-rep clean max
-after each set perform 15 dumbbell bicep curls

METCON
5-10 minute AMRAP depending on time left in class...

5 tee pees
10 push ups
15 crunches
20 air squats

Wednesday

WARM-UP
2 rounds:
-10 push ups
-10 crunches
-10 air squats

STRENGTH
Incline Bench 4 x 5 @ 50% of bench max (add weight as needed)
Deadlift 3 x 8 add weight as needed
Thrusters 3 x 12 L1=75#, L2=65#, L3=55#, L4=45#
--start at a level & add 10# each set if possible
--use dumbbells if you can't start at 45# bar

CORE
With partner, alternate exercises

15 overhead squats 45#/25# plate
15 weighted cruncehs 45#/25# plate
15 steering wheels 45#/25# plate
15 straight arm plate twists 45#/25#
15 straight arm plate raises 45#/25#

Tuesday

Today is a heavy lift day.

WARM-UP
10 push ups
10 crunches
10 air squats
10 burpees

STRENGTH
-Bench 5 x 7 start at 50% max & move up as needed
-Bent Over Rows 3 x 7
-Squats 5 x 7 start @ 50% max & move up as needed
-Weigthed Lunges 3 x 7 (alternate & use each leg 7 reps)--use bar + needed weight

**make sure you are moving quickly through your groups--rest only during the time your partners are lifting.

If you get done:
-pull ups
-leg curls
-med ball crunches w/partner

CORE
Teacher choice...
-

Monday

Today is an EXPLOSIVE day!!

WARM-UP
barbell warm up
push ups
crunches

STRENGTH
Hang Power Cleans 5 x 4 sets 1,2,3 80% of 3-rep max--set 4 @90%--set 5 @100%
Push Press 5 x 7 @60%, move up as needed

HALL
PLYOS!!
-hurdles
-ladders
-boxes
--alternating lunge jumps
--side hops over box
--front & back hops over box
--depth jumps (step off box & vertical jump)

Thursday

Today one class may be testing while another is doing a workout.

WARM-UP
barbell warm-up
air squats
crunches

STRENGTH
Deadlift 2 x 12
Push Press 5 x 5 start at 50% of 3-rep max & add weight as needed
Power Shrugs 3 x 10
Power High Pulls 3 x 10

CORE
60 sec plank
30 sec side plank
30 sec side plank
90 sec plank
45 sec side plank
45 sec side plank
2 min plank
60 sec side plank
60 sec side plank

Wednesday

Today we'll have a split dual metcon...

After your metcon is done, teachers will review the squat & hang power clean for testing Thursday & Friday (depending on who your teacher is).

WARM-UP
With your teacher at your spot.

WEIGHT ROOM
3 Rounds for time:
-20 reps Thruster L1=75#, L2=65#, L3=45#, L4=15#
-20 Burpees
-20 KB/DB Swings

(review hang power clean & have students practice with bar)

HALL
3 rounds for time:
-Farmer's Walk (end of hall & back) 45#, 25#, 10#
-20 steps overhead lunge 45#, 25#, 10#
-20 push ups
-20 tee pees

(review squat & have students practice air squats)

You'll do both workouts & switch after about 16 minutes. Once you are done with a workout, you're done! Remember, INTENSITY is the key to these metcons.

Tuesday

WARM-UP
Barbell warm-up (focus on clean trnasfer)
Air Squats
Crunches

STRENGTH
-Hang Power Cleans 6 x 3 start at 60% & move up
-Push Jerk 5-5-4-4-3-3 start at 60% & move up to 3-rep max
-Squat Jumps 2 x 12
----after each set, perform 20 air squats
-Pull Ups 3 x 10 or max reps

CORE
5 minute AMRAP
-5 push ups
-10 half jack knifes
-15 crunches

Monday

Remember, this week you'll be tested on squats & cleans using your 3-rep max.

WARM-UP--2 times
-barbell warm-up
-shoulder girdle w/pvc
-push ups

STRENGTH
Bench 5 x 7 start at 60% of max & add weight as necessary
Squats 5 x 3 start at 75% of max & set new 3-rep max
Power Shrugs 3 x 12 using heavy weights
--after each set of shrugs, use dumbbells for 8 reps of bicep curls
Pull Ups (if time) 3 sets of max

CORE 3 rounds
Group Rotation (30 secs each):
-crunches
-plank
-hanging knee raise (from pull up bar, hold knees up for 30 secs)
-seated med ball twists

Friday

Testing will now commence!! We will start testing your technique on the back squat & hang power clean. Testing will continue into next week.

WARM-UP
Barbell warm-up
shoulder girdle w/pvc
air squats

STRENGTH
Squats 4 x 3 (try to get past your 3-rep max)
Hang Power Cleans 4 x 3 (try to get past your 3-rep max)

GROUP ROTATION--60 seconds per station, 30 second rest
-mad man push ups w/DB
-KB/DB swings
-box jumps
-air squats
-push press
-crunches

CORE--30 seconds per exercise, rotate to each exercise twice
-knees to elbows
-plank
-med ball half jack knifes

Thursday

MAX EFFORT DAY!!

WARM-UP
3 person rotation
-barbell warm-up
-shoulder girdle w/pvc
-push ups

STRENGTH
Push Press 5 x 5 @60% max
Incline Bench 3 x 7 @ 50% of bench max
Deadlift 3 x 8
Pull Ups 3 x12 (or max) any style

CORE--3o second rotation x 3
-Knees to elbows or knee raises (hanging from pull up bar)
-Plank
-Medicine ball half jack knifes

Wednesday--PSAT Day

It is a short day, so a short but intense workout.

WARM-UP
10 jumping jacks
10 squats
10 lunges (5 each leg)
10 tuck jumps

STRENGTH
Squats 5-4-3-1-1-1
5 reps @80% mas
4 reps @90% max
3 reps at max
1 rep @ max +10%
1 rep@ max + 15-20%
1 rep @ max + 20-25%

If time is remaining:
2 x max reps pull ups
-try to do a regular pull-up (kipping is OK)

Tuesday

Today is an explosive/tabata day. The lifts will be explosive in nature & we'll add some Tabata fun at the end!

WARM-UP
jump squat stretch
leg swings
10 push ups
10 sit ups
10 squat jumps
10 lunge jumps (switch legs)

STRENGTH
Hang Power Cleans 5 x 7 @ 75% of max
Thrusters 2 x 15
-males L1=95#, L2=75#, L3=55#, L4=45#
-females L1=65#, L2=55#, L3=45#, L4=15#
Sumo Deadlift High Pull 2 x 15 (same weights as Thruster)

TABATA--6 minute Tabata sequence
4 rounds (2 mins) push ups
4 rounds (2 mins) squats
4 rounds (2 mins) burpees

Monday

Today is a MAX EFFORT day. You are pushing your limits & working with you 3-rep max weight & beyond.

WARM-UP
3 rounds:
10 push ups
10 squats

STRENGTH
Bench 5-4-3-2-1 start @60% of 3-rep max
Squats 4 x 5 @75% of 3-rep max, move up as needed
Wide Grip High Pull 4 x 7

MINI METCON--time permitting
5 or 10 minutes (or whatever time is left) AMRAP (as many rounds as possible)
5 push ups
10 sit ups
15 squats

Friday

WARM-UP
barbell warm-up
sit ups
air squats

STRENGTH
Incline bench 3 x 7 @40% of bench max
Push Press 3 x 7 @50% of max

METCON
"The Power of 10x"
2 or 3 rounds for time (depends on time left in class)
10 push ups
10 pull ups (using your style)
10 squats
10 kettlebell/dumbbell swings (20# minimum)
10 sit ups
10 lunge jumps (lunge, jump & switch feet)
10 push press (45#, 15# DB, 10# DB, 15# bar)
10 bench dips
10 tee pees
10 burpees

Have a good weekend!

Thursday

Split Day

WARM-UP
Jog in gym

HALL WORK
3 rounds--
-Farmer's Walk from weight room door to west gym door
-45#, 25#, 10#
-10 burpees
-50 sit ups
-10 tuck jumps

WEIGHT ROOM
Cleans (from floor, catch in front squat) 5 x5 @75%
Jump Squats 2 x 15 (full back squat w/jump)
-Level 1 95#
-Level 2 75#
-Level 3 55#
-Level 4 45#
-Level 5 15#

CORE
2 rounds--
half jack knifes x 15
crunch x 15
bicycle crunch x 15

Wednesday

WARM-UP
3 person warm -up
-barbell warm-up
-overhead squats w/pvc
-push ups

STRENGTH
Bench 5 x 5 reps @ 75% of your max
--when your 5 reps are done, do 10 plyometric push ups
Deadlift 4 x 5 reps
--weight needs to be getting heavier, but maintain lumbar curve!!
Thruster 2 x 15 reps
--This should be difficult to finish
-Level 1 115#
-Level 2 95#
-Level 3 75#
-Level 4 55#
-Level 5 45#

CORE
Side Plank 2 x 45 secs (twice each side)
One Legged Toe Touch (balance on one foot, keeping leg straight bend at waist to touch toe) 2 x 30 secs (twice each side)
Push Up Plank 1 x 90 secs

Tuesday

WARM-UP
2 rounds
-15 jumping jacks
-10 sit ups
-5 push ups

3-REP MAX
Squats 3 x 3
Hang Power Cleans 3 x 3
*set 3-rep max for both lifts & report scores to your teachers

METCON--"5 x 3 = 15"
3 rounds of:
-15 Kettlebell/Dumbbell swings 50#, 35#, 25#, 15#, 10#
-15 push ups
-15 sit ups
-15 squats
-15 bent over rows

CORE x 2
15 tee pees
15 half jackknifes
15 flutter kicks
15 secs plank

Monday

SPLIT

STRENGTH
Bench 3 x 3
Push Jerk 3x3
--You are setting your 3-rep max on these 2 lifts today. Make sure your teacher records your max weights & that you record them also. We will be using the 3-rep max number as a guide in determining the weight you'll lift with in the coming weeks.

When you're done with these 2 lifts...
3 sets of max pull-ups (regular, kipping, modified)

HALL WORK
3 rounds:
-Overhead Walking Lunge 20 steps (10 each leg)--use 45#, 25# or 10# plate
-150 jump ropes
-20 squat jumps (hands behind head--prisoner like!--jump as high as possible each jump)

CORE
New core exercise--HOLLOW ROCKS

Friday--first "split" day

Today, we will have split workouts. One class will do plyometrics & agility work for half the period while the other class is in the weightroom. Halfway through class we will switch.

WARM-UP
Plyo warm-up
In weight room:
--barbell warm-up
--shoulder girdle moves w/PVC
--bent over rows

STRENGTH/METCON
We will complete a triplet of 21-15-9 reps. You start with 21 reps of each movement, then 15 reps, then 9 reps. This is done "for time." Please note our levels of work. Work with weight that is appropriate to you!

For Time: 21-15-9 reps of each...
--Thruster
--Pull Ups, Bar Pull Ups or Bent Over Rows
--Burpees

Level 1 = 95#
Level 2 = 75#
Level 3 = 55#
Level 4 = 45#
Level 5 = 2 x 15# dumbbells

Use the same weight for thrusters & bent over rows.

Thursday--Heavy again!

More heavy work. Remember to push yourself past where you think you can go.

WARM-UP
Gym warm-up

STRENGTH WORK
Hang Power Cleans 5 x 3 ascending
Push Jerk sets of 5--4--3--2--2--2
Deadlifts 3 x 8 ascending
--only do as much weight as you are comfortable with

After each set, perform 10 burpees.

FINISH...
Planks 2 x 45 secs
Side planks 4 x 30 secs (twice each side)

Wednesday--heavy...

Time to work some heavy lifts!! You will be adding weight to each set as your work towards your 3-rep max. You should expect help from your spotter as you get near the end of each set.

WARM-UP
3 person warm-up
1--barbell warm-up
2--push ups
3--air squats

STRENGTH WORK
Bench 5 x 3 ascending
Incline Bench 3 x 5 ascending
Squats 3 x 3 ascending

After each set, perform 10 tee-pees & 20 crunches. You have 11 total sets, so you'll do a lot of core work!

FINISH...
--10 lunge jumps (5 each leg). Do a lunge, then jump up & switch legs & back into the lunge.
--10 squat jumps. Do a full squat then explode up & jump as high as you can.
--stretch

Tuesday--Duel in the Weightroom!

Today we are doing "DUELING METCONS".

You're working with a partner & are working in 8 minute segments with 2 minute rests between segments. You're assigned work to complete in the 8 minutes, if you get it done before 8 minutes you can rest for the remainder of the time.

So, here is the workout...
4 person groups.
Group A--
partner 1 does 30 reps clean & jerk (floor to overhead)
--level A = 115#
--level B = 95#
--level C = 75#
--level D = 45#
--level F = 15#
partner 2 does 3 rounds of:
--60 squats
--30 crunches
--15 push ups
Group B-- (in hallway)
partner 3 does 50 burpees
partner 4 does 300 jump ropes

Enjoy!!

Monday = Max Effort!

Today is another Max Effort Day. Your goal is to increase your max on 3 lifts today.

WARM-UP
3 person warm up @ 30 secs x 2
1)barbell warm-up
2)push ups
3)air squats

MAX EFFORT PHASE
Bench 5 x 5 ascending to 5 rep max
Squats 5 x 5 ascending to 5 rep max
Power Cleans 5 x 5 ascending to 5 rep max
*From floor to Power position (quarter squat at catch)

CORE
Overhead squats w/PVC 2 x 15
*work on form

Core rotation...2 rounds
1) Tee Pees x 15
2) Plank x 30 secs
3) Flutter kicks
4) Plank x 30 secs
5)Crunches x 30

Friday

Teacher choice!!

Thursday

STRENGTH WORK
Hang Squat Cleans 3 x 3
---make sure you are catching the bar in a full front squat & finish standing
---should be heavy weights

Sumo Deadlift High-Pull 3 x 5
---make sure you use a weight you can handle the high pull with
---use good form--lumbar curve all the way up--butt back, chest up

Thruster 3 x 5
---full front squat with overhead press
---use the legs to drive the bar overhead

METCON
Tabata push ups
4 minutes of 20 seconds push ups, 10 seconds rest

Wednesday

Early release today!!

Teacher Choice Day...

Mr. Gough's classes will do the Miracle Mile.

Tuesday

WARM-UP
3 person warm-up, 30 seconds per station, 2 times through

STRENGTH WORK
Bench Press 5 x 5 ascending weight
---after each set of 5 reps, immediately get off the bench & perform 25 push ups

Squats 5 x 5 ascending weight
---after each set of 5 reps, immediately leave the rack & perform 25 air squats

SKILL WORK
Deadlift 3 x 15 reps
---focus on form, not too heavy!

CORE
Side Planks 4 x 30 seconds (2 x each side)
Overhead Static Squat 2 x 30 seconds, 1 x 45 seconds
---hold weight plate 10#, 25#, 45#

Monday

WARM-UP
3 station warm-up

STRENGTH WORK
Hang Power Cleans 5 x 5 ascending weight
---Work on good form...full pull to transfer (elbows high) & catch the bar in the POWER position (butt back & down)
---Full extension at the top, use hips

Push Press 3 x 5 ascending weight
Cues: "DIP DRIVE"

High Pulls 3 x 3
From hang position, high pull to "batwing position"
Use heavy weights & get up on toes as you pull

SKILL WORK
Pull ups 3 sets of 15 (or max) any kind of pull up you can do

CORE
Planks 2 x 60 seconds
Tee Pees 2 x 15

Friday

After yesterday's workout...a little simpler day!

WARM-UP
3 person warm-up

WORKOUT
Bench 5 x 5
Incline Bench 3 x 5
Overhead Squat 3 x 5

MINI METCON
AMRAP (As Many Rounds As Possible) in 8 minutes:
5 push ups
10 sit ups
15 squats

Have a good weekend!!

Thursday...gone bad :)

Today we'll be doing a pretty good workout. This will be one of our "benchmark" workouts. A benchmark workout is one that we will repeat throughout the year to measure our progress. It will be important for you & your partner to keep accurate data.

WARMUP
2 person warmup alternating warmup.
Each person will do 2 sets of the following:
10 push ups
10 sit ups
10 air squats

WORKOUT
"FIGHT GONE BAD"
This workout was designed with cage fighting on mind. It is supposed to represent a 5 minute round with 1 minute rest & then another 5 minute round. You will work with a partner in doing this. One person will do the workout & the partner will be counting reps at each station. You will be at each station for 1 minute & rotate on the minute to a new station. The stations are:
1) Sumo Deadlift High Pull (SDHP)
2) Burpees
3) Push Press
4) Sit Ups
5) Wall Ball

The prescribed weight for SDHP & Push Press is 45#. Burpees & sit-ups are body weight stations & wall ball is outside using the 8# medicine ball at the 10' target.

This is a tough workout, but a great workout! Push yourself through the discomfort & BE THE BEST YOU CAN BE!!!

Wednesday

Teacher choice day...it will be a surprise!!

Tuesday = Day of the DEAD(lift)!

Today we'll do our first deadlift workout. We're not trying to lift heavy today, focus on form. Keep your lumbar curve & tighten your core as you begin the lift. As you rise, keep the bar right against your legs. Lower along the same path as your lifted.

STRENGTH WORK & SKILL WORK:
Deadlift 5 x 5
*add weight as you feel comfortable--remember, FORM is your main concern

METCON
Today you'll do a metcon with a partner or 2 partners. First you, then your partner. Your job when watching is to encourage your partner & help them count their reps. We'll do the triplet of:

21-15-9 reps of...
Thrusters 95# 65# 45# 30# (with 15# dumbbells)
Push Ups
Sumo Deadlift High Pull 95# 65# 45# 30# (with 15# dumbbells)

Time permitting we will practice cleans and pull ups when done.

MONDAY = ME DAY!

What is ME? ME is short for Max Effort. 2-3 days each week we will have max effort lifting days in the weight room. The days will change, the lifts will change, but the idea of MAX EFFORT will stay! You are building towards a max lift on either 3 or 5 reps. You need to know your 3 & 5 rep maxes on our basic lifts.

WARM-UP
3 person warm-up rotation @ 30 secs per station...
1) push ups
2) sit ups
3) barbell warm-up

MAX EFFORT
Squats 5 sets of 3 reps

Make sure you are doing FULL squats. Start at a comfortable weight with your first set then start adding weight until your 5th set, which will be your 3 rep max.

In a 3 person group you should only have 1-2 minutes of rest between your sets.

METCON
3 rounds for time
400 m run
30 air squats
20 sit ups
10 push ups
5 pull ups (you can do any type of pull you are able)

If you have time & energy left, practice your cleans (from the floor, to a front squat to standing) using an empty bar or light bar. Focus on your lumbar curve, hi-pull & transfer--don't bend the elbows early!!

THURSDAY...PACER & WEIGHTS

Gough's, Morgan's & Schauble's weight training classes will be doing the PACER & a weight room workout in 2 shifts.

STRENGTH WORK:
Bench Press 5 x 5 ladder (ascending weight)

Push Press 3 x 5 ladder

Remember that you are to alternate with your partner after each set--NO SITTING AROUND!!!

First Tribe Day!

We'll be working in 2 groups today. We will switch spots halfway through the class period. Since it is a shorter day, it will go quickly!! Basically 15 minutes per station.

STRENGTH:
Front Squats 2 x 3 ascending
*remember, ascending means you're adding weight as you do your sets

Back Squats 3 x 3 ascending

Back squat weight should be more than front squat. Focus on form before using a lot of weight.

MEDICINE BALL DRILLS:
You'll be doing medicine ball drills in one of they gyms.

Survey says...

Today all classes will take the Focused Fitness Wel-Pro survey in computer lab #1. Classes will rotate through each period--it should take no more than 10 minutes to complete the survey.

STRENGTH WORK:
Clean & Jerk 5 x 3 (ascending)

*This is a full clean from the floor & using a front squat, then getting the bar overhead using a push jerk. 5 sets of 3 reps--each set you should be adding weight (if on your first 3 reps you use 115 pounds, make sure you add at least 10 pounds to the next 3 reps & so on). Your last set of 3 reps will constitute your "3-REP MAX" for the clean & jerk.

METCON:
A METCON is short for METabolic CONditioning. These types of workouts speed up & greatly enhance the conditioning process.

You'll be working with a partner for a 12 minute AMRAP session. You'll work in 2 minute bursts while your partner rests. AMRAP refers to "As Many Rounds As Possible" meaning you will try to complete as many rounds of the exercise in the prescribed time.

Your work will be:
5 push ups
10 sit ups
15 squats (air squats--work on your form!!)

You do as many rounds of those exercises in 2 minutes, then your partner gets 2 minutes to do his/her. The trick...if you're on your 8th sit up at 2 minutes, your partner will start their 2 minute round on sit up #9. Your group is to keep track of how many total rounds you complete in 12 mintues (each partner will work for 6 minutes).

Friday Sept. 4th

Skill Work...
Deadlift
Medicine Ball Clean
Pull ups & barbell rows

Weight Work...
Ascending weight--
3 x 5 Bench Press
*3 person rotation--bench to spotter to core (50 crunches)
3 x 5 Back Squat (time permitting)

3 x 5 means 3 sets of 5 repetitions. We are working toward 3 rep & 5 rep max lifts. Each set should require students to add weight (if your 1st set is 135 pounds, add at least 10 pounds for each additional set).

Have a great 3-day weekend!!

Thursday Sept. 3rd

NO SQUATS TODAY!!

Skill Work:
A) Yeah...burpees!

B) PRESS progression (see the sidebar to the left for press basics)
1) Press
2) Push Press
3) Push Jerk


WOD:
2 rounds for time...
400 m run
15 push ups
15 push press 45#

*for the push press, scale weight as necessary. Use dumbbells, weighted bars, PVC pipe

Good Luck!

Learn how to squat!!

Review "Squat Basics" so you're familiar with the terminology we'll be using in teaching the squat.

Today we'll learn the AIR SQUAT, the BACK SQUAT & the walking LUNGE.

WOD (Workout of the day):
Tabata Squats (half Tabata today!)

and, time permitting...
The Triple Quarter 2 rounds for time:
25 air squats
25 push ups
25 sit ups (fitness test version)

Post your times & comments!!

Tuesday Sept. 1st

PE lockers & locks.
Weight room safety.
Squat basics.

Squat Basics
See the image to the left & read the info below the picture.

You'll be learning 3 types of weighted squats (in addition to air squats):

1. Back Squat

2. Front Squat

3. Overhead Squat

August 31st

First day of school!!

Locker room expectations, etc.