WOD Friday 12/2/11

Strength:

   OFF


Conditioning:

   25 Toes through Ring
   1 Muscle Up
   20 Toes through Ring
   2 Muscle Up
   15 Toes through Ring
   3 Muscle Up
   10 Toes through Ring
   4 Muscle Up
   5 Toes through Ring
   5 Muscle Up


   Intermediate:
   25 Toes to Bar (T2B)
   5 Dips
   20 T2B
   10 Dips
   15 T2B
   15 Dips
   10 T2B
   20 Dips
   5 T2B
   25 Dips


   Beginner:
   15 Knees to Elbow (K2E)
   3 Dips
   12 K2E
   6 Dips
   9 K2E
   9 Dips
   6 K2E
   12 Dips
   3 K2E
   15 Dips


   Novice:
   15 Sit ups
   3 Bench Dips
   12 Sit ups
   6 Bench Dips
   9 Sit ups
   9 Bench Dips
   6 Sit ups
   12 Bench Dips
   3 Sit ups
   15 Bench Dips


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD DEMO w David Charbonneau




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WOD Friday 11/4/11

Strength:

   Back Squat: 3-3-3-3-3


Conditioning:

   Tabata Intervals of:
     Overhead Alternating Lunges (45#/ 25#)
     Ball Slams (30#/ 20#)
     Sit-ups
     Squats


* A Tabata interval is 20 seconds of work, 10 seconds of rest.
* For this workout you will do 8 rounds of each exercise before alternating to the next, therefore you should be spending 4 minutes at each exercise
* There is a 1 minute break in between exercises
* Your score is the lowest rep round for each exercise



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WOD Monday 10/17/11

Strength:
   
   Shoulder Press: 5-5-5-5-5
   Push Press: 3-3-3-3-3
   Push Jerk: 1-1-1-1-1


Conditioning:

   2 rds:
     30 ball slams (30# for men/ 20# for women)
     25 burpee pull ups
     20 Push ups


Abs: 100 situps


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Men In The Making

Today we have two videos from some of my younger clients messing around in the gym. They're not only working out but they're also having some fun in the process.
Here's Sean. Here's Brian.

WOD Wednesday 10/5/11

Strength:

Squat 3-3-3-3-3

-- Really challenge yourself with this squat weight. You should barely be able to finish the last set of three. Don't worry if you fail, just something to shoot for the next time around! Speaking of which, keep track of your numbers so you can push yourself to keep setting personal records. Ladies, don't be afraid to go heavy, it will do wonders for your goals, whether it be weight loss or overall fitness!


Conditioning:

7 rounds of:
10 wallballs
10 pullups

*For those of you who can't do pullups you have a few options. You can do recline rows with your feet on the ground and the bar set at about chest high (adjust feet and height of bar as needed). You can also use the assisted pullup machine, jumping pullups, or pullups using resistance bands.


Abs: 50 situps


*For those on a mission to lose weight, lets finish with 30 min walk/jog on a moderate incline

WOD Monday 10/3/11

60 box jumps
40 pushups
20 toes to bar (if you can not do these, do leg raises)
10 deadlifts (use a challenging weight)
20 burpees
40 situps
60 meter overhead walking lunge (this is roughly across the gym and back)

*If this seems like too much, scale reps in half
**For those trying to lose weight do 30 min walk on incline on the treadmill 5-10 min after completing the above workout