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Archive for April 2012

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MONDAY APRIL 30

WARM UP

400 meter run

3 rounds

10 box jumps

10 inch worms

10 toes to bar

STRENGTH

Power clean 12 sets of 2 @40% of deadlift 1RM

WOD

30-20-10 reps for time

Pull ups

Medicine ball slams

Overhead lunges @45/25

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SATURDAY APRIL 28

WARMUP

1 minute in the bottom of a squat

2 rounds:

10 Burpees

10 Back Extensions

10 Knees-to-elbows

10 Inchworms

 

WOD

3 rounds

200m Run

20 Pushups

200m Run

20 Squats

200m Run

20m Walking Lunge

200m Run

20 Situps

 

Don't forget to sign up for the Saturday classes. Soon, we are going to be limiting the size of the Saturday classes to provide higher quality training and more interesting workouts. Get in the habit now, before it's too late!

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FRIDAY APRIL 27

WARM UP

3 rounds

10 KB swings

10 goblet squats

10 burpees

Then

100 double unders or 301 singles

SKILL

Max L-sit for time. RX = having a box under your feet that is the same height as the parallettes.

STRENGTH

3RM shoulder press

WOD

For time

1000 meter row

10 HSPU

500 meter row

10 HSPU

250 meter row

10 HSPU

How much range of motion do you need? Here's a look.

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THURSDAY APRIL 26

WARM UP

400 meter run

3 rounds

10 good mornings @45/22

10 overhead squats

10 inch worms

30 second samson stretch

SKILL

GHD sit up review

STRENGTH

Deadlift 30 reps @70%

WOD

4 ROUNDS FOR TIME

7 deadlifts @225/135

20 jumping lunges

400 meter run

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WEDNESDAY APRIL 25

WARM UP

400 meter run

3 rounds

10 push ups

10 pull ups

15 squats

WOD

FILTHY FIFTY!

50 box jumps @24"

50 jumping pull ups

50 KB swings @35

50 walking lunges

50 knees to elbows

50 push presses @45

50 back extensions

50 wall ball @20

50 burpees

50 double unders

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TUESDAY APRIL 24

WARM UP

500 meter row

3 rounds

10 overhead wall squats

10 pass throughs

10 KB swings

SKILL

Max distance handstand walk contest. You get three attempts. Longest single distance wins, not cumulative. The winner from each class will be featured on the FB page and blog.

STRENGTH

Bench press 10 sets of 2 @40% with bands

WOD

3 ROUNDS FOR TIME

20 games push ups

1 rope climb

10 power cleans @115/85

Let's do this! Saturday, June 9

15th Annual Judgesrun
The Judgesrun is Utah's premiere road race, with a USATF-certified 5K course, but it's more than just a race.
Here's what we offer our 2012 runners:
  • The Nightside team from KSL will entertain us before the Race
  • Pink T-shirts with logo design
  • Volunteers to guide you throughout the course and provide drinking water
  • State-of-the-art chip timing by Sports-AM
  • A free gourmet pancake breakfast
  • Outstanding door prizes provided by local businesses
  • Live entertainment by The Rockaholics
  • An awards ceremony, with prizes in 24 categories, all ages
  • A family-friendly atmosphere, strollers are welcome
  • Friendly dogs on leashes are welcome
  • The satisfaction of knowing that 100% of your entrance fee will be given straight to the Huntsman Cancer Institute, in our continued battle against breast cancer
  • How To Register:

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MONDAY APRIL 23

WARM UP

400 meter run

20 GHD hip extensions and sit ups

20 box jumps

10 toes to bar

10 KB windmills

SKILL

Heaving snatch balance

3 rounds

3 @50%

2 @60%

1 @70%

Strength

4RM overhead squat

WOD Modified Regional WOD 4 For time 30 back squats @135/95 20 pull ups 10 push jerks @135/95 30 front squats @85/65 20 pull ups 10 push jerks @85/65 30 overhead squats @65/45 20 pull ups 10 push jerks @65/45

Bars must be taken off the floor. Enjoy.

Just a reminder to you all to get outside and use your fitness.

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SATURDAY 21 APRIL

WARMUP

30s samson stretch

400m Run

3 rounds:

10 Pushups

10 Back Extensions

10 Sit-ups

10 Inch Worms

 

WOD

200m Run

10 Burpees

20 Sit Ups

400m Run

20 Burpees

40 Sit Ups

400m Run

10 Burpees

20 Sit Ups

200m Run

 

Due to the large Saturday class sizes we are asking everyone to start signing up online to reserve spots in the classes. We won't be kicking people out of classes... yet, but eventually we might have to start limiting class sizes. Get in the habit now before you show up for a class and there isn't room. If you need information on how to sign up online, talk to a trainer.

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WARM UP

500 meter row

30 wall ball

30 ab mat sit ups

30 second plank in 4 positions

30 broad jumps

SKILL

Review dumbbell squat clean and jerk

STRENGTH

Bench press 50 reps @60%

Workout of the Day Part A AMRAP in 5 minutes 10 dumbbell squat clean and jerk @45/20 20 calorie row then, after a 5 minute rest Part B AMRAP in 5 minutes 10 pull ups 10 burpees

Here's Lou, in full beastmode.

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THURSDAY APRIL 19

WARM UP

400 meter run

3 rounds

10 KB swings

10 GHD sit ups or toes to bar

30 second deep squat hold

30 second samson stretch (15 seconds each side)

STRENGTH

Dynamic back squats 8 sets of 2 @55%

WOD

400 meter run

30 box jumps @24/18

30 walking lunges

200 meter sandbag run

200 meter KB farmers carry @70/53

400 meter run

   
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