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Tag → Double-unders

Monday 07/13/15 Posted by admin on July 12, 2015 • No comments

A. Every 2:00 for 20:00
2 Front Squat
-use rack
-95-100% of clean max

B. AMRAP 5:00 Burpees
-at the top of each minute complete 20 double-unders or 20 singles

015

Monday 07/06/15 Posted by admin on July 5, 2015 • No comments

A. OTM for 12:00
Power Clean and Jerk

B. “Running Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
*200m run between each set

020

Friday 06/03/15 Posted by admin on July 2, 2015 • No comments

“Cobra Kai”
AMRAP 3:00
6 Front Squats 155m/105w
6 OTB Burpees

-rest 1:00

AMRAP 3:00
Double-Unders

-rest 1:00

AMRAP 3:00
6 Front Squats 135m/95w
6 OTB Burpees

cobra_kai_karate_kid

Monday 06/08/15 Posted by admin on June 7, 2015 • No comments

A. OTM for 10:00
1 Snatch (or 1 Power Snatch + 1 OHS)

B. AMRAP 8:00
5 Power Snatch 135m/95w
10 OH Lunges
30 Double-Unders

024

Wednesday 04/22/15 Posted by admin on April 21, 2015 • No comments

A. Warm-Up:
3 Rounds:
2 Rope Climbs*
Max HS Walk (or 20 Shoulder Touches)
30 Double-Unders

*Scale-up: Legless

B. Every 2:00 x 8
1 Push Press + 1 Push Jerk
-Add weight each set
-2 separate movements

C. Tabata Push-Ups

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GVCF-Run Club
Grapevine Middle School, 6am

1 hard 200m run, 1 easy 200m run x 4 sets
-rest as needed between efforts019

Friday 04/10/15 Posted by admin on April 9, 2015 • No comments

A. Every :90 x 10
Press + 1/2 Press
-add weight from 3/24

B. AMRAP 6:00
8 KB Swings 70m/53w
30 Double Unders

-rest 4:00

AMRAP 8:00
3 Power Clean and Jerk 135m/95w
3 Toes to Bar
6 Power Clean and Jerk
6 Toes to Bar
9 Power Clean and Jerk
9 Toes to Bar
…+3 each time until the 8:00 is up

-score =total reps for each AMRAP

029

Thursday 03/26/15 Posted by admin on March 25, 2015 • No comments

Don’t forget Lululemon is coming Saturday from 9-Noon! Providing drinks, food, and opportunity to shop their latest apparel!

We will still be having our regular class at 9am!

A. Warm-Up:
3x 1:00 Plank
3x :30 Hollow Rock
Max Distance HS Walk -or- 10 to 20 Shoulder Touches

B. OTM for 30:00
Minute 1: 30 Double-Unders
Minute 2: 200m Run
Minute 2: 15 Ball Slams

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