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Tag → Double-unders

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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Thursday 03/19/15 Posted by admin on March 18, 2015 • No comments

A. Warm-Up
5:00 Double-Under Practice
3x :30 Box Stretch3x10 Kip Swings
ME HS Walk Attempt -or- 20 Shoulder Touches

B. Weighted Pull-Ups
10-8-6-4-2-1-1-1

C. 100 Push-ups in as few sets as possible

D. 4 rounds for time:
25 KB Swings 53m/35w
30 Double-Unders

020

Tuesday 02/17/15 Posted by admin on February 16, 2015 • No comments

A. Double-Under Skill Work

B. 5 intervals:
400m row
15 Ball Slams
30-50 Double-Unders

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Wednesday 02/04/15 Posted by admin on February 3, 2015 • No comments

A. Double-Under Skill Work

Read:
Jump to it: Double-Unders 101
In Pursuit of the Elusive Double-Unders
Double-Unders Explained: Chris Spealler

B. Deadlift 6×6
-72.5%

C. Glute-Ham Raises
-up to 30 reps

006

Friday 01/16/15 Posted by admin on January 15, 2015 • No comments

A. OTM for 15:00
Minute 1: 1 Round of Cindy (5 pull-ups, 10 push-ups, 15 squats)*
Minute 2: Max Unbroken Double-Unders
Minute 3: 15 Straight Leg Sit-Ups

*scale accordingly where you get some rest on the minute (4-6-12 or 3-6-9)

rest 5:00

B. 3x:
400m run
-rest 2:00
200m run
-rest 1:00

031

Rebecca 2-2013!

Tuesday 01/13/15 Posted by admin on January 12, 2015 • Comment

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-30:00 cut-off

filthy50