Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: for time
10-9-8-7-6-5-4-3-2-1
-ball slams
-burpees
Then
10-9-8-7-6-5-4-3-2-1
-knees to elbows
-burpees
Post bench weight and time for WOD
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, January 31, 2012
Sunday, January 29, 2012
Monday, 1/30/2012
Warm up: 10 minutes row, run or Aerodyne bike
Strength: Rest
WOD: On the minute for 20 minutes
-5 thrusters 95#/65#
Immediately upon finishing
For time:
5 rounds
-10 burpees
-7 pull ups
Post time
Strength: Rest
WOD: On the minute for 20 minutes
-5 thrusters 95#/65#
Immediately upon finishing
For time:
5 rounds
-10 burpees
-7 pull ups
Post time
Thursday, January 26, 2012
Friday, 1/27/2012
HERE IT IS!
Warm up: Choice
Strength: Rest
WOD: "CONQUISTADOR"
For Time Complete in order:
-100 Wall Balls 15#/8#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Do not cheat this workout. Get full range of motion! Use a target for the wall balls for depth. I.E butt to a ball.
Do not count wall ball rep if you don't hit the top line.
Time does not matter if you are not getting the full rep done!
On ab mats make sure your hands are getting to the floor behind your head and in front of your toes.
If you can have a partner judge and count your reps for you!
Remember... Be honest with yourself. Do not post RX if your reps were not perfect.
Warm up: Choice
Strength: Rest
WOD: "CONQUISTADOR"
For Time Complete in order:
-100 Wall Balls 15#/8#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Do not cheat this workout. Get full range of motion! Use a target for the wall balls for depth. I.E butt to a ball.
Do not count wall ball rep if you don't hit the top line.
Time does not matter if you are not getting the full rep done!
On ab mats make sure your hands are getting to the floor behind your head and in front of your toes.
If you can have a partner judge and count your reps for you!
Remember... Be honest with yourself. Do not post RX if your reps were not perfect.
Wednesday, January 25, 2012
Tuesday, January 24, 2012
Wednesday, 1/24/2011
Warm up: choice
Strength: rest
WOD: amrap 30 minutes
-15 double unders
-15 ghd sit ups
-5 supine ring pull ups
-50 jump rope singles
-10 true push ups
Post rounds completed
Strength: rest
WOD: amrap 30 minutes
-15 double unders
-15 ghd sit ups
-5 supine ring pull ups
-50 jump rope singles
-10 true push ups
Post rounds completed
Monday, January 23, 2012
Tuesday, 1/24/2012
Warm up: row or aerodyne bike 10 minutes
Strength: deadlift 3 sets 5 reps at 75% 5 rep Max
WOD: on the minute for 10 minutes
45% body wt
-5 deadlift
-5 hang power cleans
-5 thrusters
10 burpee penalty for each round not completed in the one minute completed at end of workout
If you can keep going after 10, do it. Try to get to 20. No penalty after 10 just stop at failure.
Post deadlift weight and weight used for WOD
Strength: deadlift 3 sets 5 reps at 75% 5 rep Max
WOD: on the minute for 10 minutes
45% body wt
-5 deadlift
-5 hang power cleans
-5 thrusters
10 burpee penalty for each round not completed in the one minute completed at end of workout
If you can keep going after 10, do it. Try to get to 20. No penalty after 10 just stop at failure.
Post deadlift weight and weight used for WOD
Sunday, January 22, 2012
Monday, 1/23/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: for time
50-40-30-20-10
-double unders
-ghd sit ups
Post weight for bench and time
Strength: Bench 4 sets 10 reps
WOD: for time
50-40-30-20-10
-double unders
-ghd sit ups
Post weight for bench and time
Thursday, January 19, 2012
Friday, 1/20/2012
Warm up: Choice
Strength: press 3 sets 10 reps
WOD: for time
UNBROKEN
10-9-8-7-6-5-4-3-2-1
-body weight dead lift
-kettle swings 70#/55#
Dead lifts are touch and go. Do not bounce the weight and do not drop the bar.
Penalty is 7 burpees done as soon as you break and before continuing
Post press weight and time
Strength: press 3 sets 10 reps
WOD: for time
UNBROKEN
10-9-8-7-6-5-4-3-2-1
-body weight dead lift
-kettle swings 70#/55#
Dead lifts are touch and go. Do not bounce the weight and do not drop the bar.
Penalty is 7 burpees done as soon as you break and before continuing
Post press weight and time
Wednesday, January 18, 2012
Tuesday, January 17, 2012
Wednesday, 1/18/2012
Warm up: Choice
Strength: rest
WOD: for time
21-18-15-12-9-6-3
-wall balls 20#/15#
-ghd sit ups
-pull ups
-ball slams
Post time
Strength: rest
WOD: for time
21-18-15-12-9-6-3
-wall balls 20#/15#
-ghd sit ups
-pull ups
-ball slams
Post time
Tuesday, 1/17/2012
Warm Up: Row or Ride
Strength: Bench 3 sets 20 reps
WOD: Tabata Intervals. 20 seconds on 10 seconds off. 8 rounds per exercise.
Row for Calories.
Rest 1 minute
Pull ups
Rest 1 minute
GHD Sit ups
Rest 1 minute
True Push ups, knees and hips need to stay off the floor, with hand release at the bottom.
Rest 1 minute
Bar dips
Score is lowest amount of reps in a round for each exercise
Post scores and weight for Bench
Strength: Bench 3 sets 20 reps
WOD: Tabata Intervals. 20 seconds on 10 seconds off. 8 rounds per exercise.
Row for Calories.
Rest 1 minute
Pull ups
Rest 1 minute
GHD Sit ups
Rest 1 minute
True Push ups, knees and hips need to stay off the floor, with hand release at the bottom.
Rest 1 minute
Bar dips
Score is lowest amount of reps in a round for each exercise
Post scores and weight for Bench
Sunday, January 15, 2012
Monday, 1/16/2012
Warm up: Short Run, row or ride, followed by some dynamics
Strength: Rest
WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Squats 225#/135# Keep good form, get full depth or don't count the rep!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.
Penalty: If you have to break at any time, or your form fails, which should be considered a break. (If your form fails you should be racking the weight!)
Perform 7 burpees before starting again!
Post weight and time for WOD
Strength: Rest
WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Squats 225#/135# Keep good form, get full depth or don't count the rep!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.
Penalty: If you have to break at any time, or your form fails, which should be considered a break. (If your form fails you should be racking the weight!)
Perform 7 burpees before starting again!
Post weight and time for WOD
Thursday, January 12, 2012
Friday, 1/13/2012
Warm up: Choice
Strength: weighted pull ups 5 sets Max reps:
WOD: get as far as you can until failure
Unbroken
odd #s kettle swings 70#/55#
even #s push ups
1-3-5-7-9-11-13-15-17 and so on kettles
2-4-6-8-10-12-14-16-18 and so on push ups
so first round is 1 kettle swing and 2 push ups then 3 and 4 and so on until you cannot get set unbroken.
Time cap for this WOD is 15 minutes.
Post pull ups weight and reps and rounds completed for the WOD.
Strength: weighted pull ups 5 sets Max reps:
WOD: get as far as you can until failure
Unbroken
odd #s kettle swings 70#/55#
even #s push ups
1-3-5-7-9-11-13-15-17 and so on kettles
2-4-6-8-10-12-14-16-18 and so on push ups
so first round is 1 kettle swing and 2 push ups then 3 and 4 and so on until you cannot get set unbroken.
Time cap for this WOD is 15 minutes.
Post pull ups weight and reps and rounds completed for the WOD.
Monday, January 9, 2012
Tuesday, 1/10/2012
Warm up: Short Run, row or ride, followed by some dynamics
Strength: Press 3 sets 10 reps
WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Touch and Go dead lift. 225#/135# Keep good form, do not bounce the weight off the floor!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.
Post press weight and time for WOD.
Strength: Press 3 sets 10 reps
WOD: 5 Unbroken rounds. For time, but emphasis on form and full range of motion.
-7 Touch and Go dead lift. 225#/135# Keep good form, do not bounce the weight off the floor!
-7 CHEST TO BAR Pull ups.
****THESE ARE CHEST TO BAR. NOT chest to bar until you get tired and then normal pull-ups. If you have to, rest long enough to make sure you can get the set.
Post press weight and time for WOD.
Sunday, January 8, 2012
OIT SOFTBALL NATIONAL CHAMPS
Just an FYI, OIT Softball will be in the gym for the next month. They will be in on Monday, Wednesday, and Friday at 6:00 a.m.
Monday, 1/09/2012
Warm up: Run, Ride, or Row 10 minutes
Strength: Find 5 rep max of Back Squat
WOD: 3 rounds each as fast as possible
Rest 3 minutes between rounds
-10 Ball Slams
-10 Pull Ups
-10 Push Ups
-10 Burpees
Post Weight for five rep squat, and time for each of 3 rounds.
Strength: Find 5 rep max of Back Squat
WOD: 3 rounds each as fast as possible
Rest 3 minutes between rounds
-10 Ball Slams
-10 Pull Ups
-10 Push Ups
-10 Burpees
Post Weight for five rep squat, and time for each of 3 rounds.
Thursday, January 5, 2012
Friday, 1/6/2012
If you have not completed the testing, do one of them
Otherwise
Please do not use the new bikes. They are not quite ready.
Warm up: Choice
Strength: none
WOD: for time
50-30-20
-true push ups
-ghd sit ups
-ball slams
-dips
-back extensions
Post time
Otherwise
Please do not use the new bikes. They are not quite ready.
Warm up: Choice
Strength: none
WOD: for time
50-30-20
-true push ups
-ghd sit ups
-ball slams
-dips
-back extensions
Post time
Wednesday, January 4, 2012
Thursday, 1/5/2012
If you did not do Wednesday, do it today. If you have already completed it pick a WOD or a weakness to work on.
Tuesday, January 3, 2012
Wednesday, 1/4/2012
Warm up: Choice
Strength: testing
Find 5 rep Max for deadlift
WOD: progressive pull ups
On the minute increase reps by one until you cannot complete reps in the minute. Ie start with one rep the first minute then 2 the second minute and so on.
Post deadlift weight and rounds completed.
Strength: testing
Find 5 rep Max for deadlift
WOD: progressive pull ups
On the minute increase reps by one until you cannot complete reps in the minute. Ie start with one rep the first minute then 2 the second minute and so on.
Post deadlift weight and rounds completed.
Monday, January 2, 2012
Tuesday, 1/3/2012
If you did not do Monday's Workout, do it today. If you did then do the following: This will also be the WOD for Wednesday, so if you made both workouts for Monday and Tuesday, then Take Wednesday as an off day.
Warm up: Choice
Strength: Power Clean 4 reps on the minute for 10 minutes. Pick a tough weight.
WOD: 5 rounds
-Row 250m sprints
Rest is 3x time of row.
Post power clean weight and row times.
Warm up: Choice
Strength: Power Clean 4 reps on the minute for 10 minutes. Pick a tough weight.
WOD: 5 rounds
-Row 250m sprints
Rest is 3x time of row.
Post power clean weight and row times.
Sunday, January 1, 2012
This week
This week will be a testing week. We are trying to establish base lines for the workouts that will be following in the coming months. FORM IS A MUST. Do not sacrifice.
Ask Pete, Jason, or Jake to watch the lift to make sure your form is ok. It is important to establish these bases to know where you need to be for the workouts.
Make sure you record everything in your journals.
Ask Pete, Jason, or Jake to watch the lift to make sure your form is ok. It is important to establish these bases to know where you need to be for the workouts.
Make sure you record everything in your journals.
Monday, 1/2/2012
Warm up: Choice
Strength: Bench find your 5 rep Max
WOD: not for time complete
-max rep pull ups 1 set
-max rep double unders. 3 chances take best score
-10 50 yard sprints Max effort.
Rest as needed for everything.
Post bench 5 rep weight and reps for each exercise
Strength: Bench find your 5 rep Max
WOD: not for time complete
-max rep pull ups 1 set
-max rep double unders. 3 chances take best score
-10 50 yard sprints Max effort.
Rest as needed for everything.
Post bench 5 rep weight and reps for each exercise
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