***New Class Schedule Begins July 12, 2010***
***Click here for a copy of the calendar***
Friday, July 30
For time :
400 meter run
Push ups-20
400 meter run
Abmat-20
400 meter run
Double unders-20
400 meter run
right arm db press-20
left arm db press-20
400 meter run
HSPU-20
400 meter run
Thursday, July 29
50-40-30-20-10
Lunges
Burpees
Leg lifts
Wednesday, July 28
"Roy"
5 rounds for time:
15- Dead lifts
20- box jumps
25- pull ups
Tuesday, July 27
"20,20,20 in 20"
Ab mat -20
RDL, Up Right Row, Press-20
Ring push up-20
Monday, July 26
5 rounds for time -
Pwr. Cl + Front Squat - 5
Burpee - 15
Weighted Walking Lunge - 20
Ab mat - 25
Sunday, July 25
Rest Day
Saturday, July 24
for time:
1200 meter run
63- flutter kicks
36- push ups
800 meter run
42- flutter kicks
21- push ups
400 meter run
21- flutter kicks
12- push ups
Friday, July 23
4 round for time:
50- Double unders
35- dumbbell swings
15- Pull ups
Thursday, July 22
3 rounds for time of:
Clean High Pull - 10
Ring Rows - 20
Walking Lunges - 30
Abmat w/ weight - 40
Wednesday, July 21
2 rounds for time of:
Run 400m
Bear Crawl - rear door to bay door
Run 400m
Push Ups - 20
Run 400m
Dips - 20
Run 400m
Tuesday, July 20
4 rounds for time:
Pwr Clean from mid hang - 5
Flutter kicks - 20
Push Press behind neck - 10
FBC - 20
Weighted walking lunge - 15
Abmat - 20
Monday, July 19
(15 - 10 - 5) x 2
Burpee
Bicycle Abs
Air Squat
Pull ups
Titan Weightlifting Club - New South Wales, Australia
with Altamonte Weightlifting Club
Sunday, July 18
Rest Day
Saturday, July 17
gym closed
Friday, July 16
5 rounds for time:
Power snatch-5
overhead squat-10
push ups-15
KTE-20
Thursday, July 15
30-20-10 of
Burpee Box Jumps
Abmat
Wednesday, July 14
2 rounds for time:
Up Right Row - 20
Press - 20
Back Squat - 20
RDL - 20
Bent Over Row -20
Run - 800m
Tuesday, July 13
2 min of work, 1 min of rest of:
Double Unders
K.T.E
Burpees
Jumping Jacks
Abmat
Box Jumps
Agility Ladder
Leg Lifts
Jumping Squats
Monday, July 12
5 Rounds for Time
Power Clean + Power Jerk - 3
Wall Ball - 10
Full Body Crunch - 15
Sunday, July 11
Rest Day
Saturday, July 10
Heavy Back Squat - 3RM
AMRAP 20 min
Jump Rope -30
Dips -20
Bent Over Rows -10
Friday, July 9
2 rounds for time (1 round scaled):
400 meter run
30 walking lunges
30 Ab mat
30 Push Ups
30 Air Squat
30 Flutter Kicks
30 Push Press
30 Box Jumps
30 KTE
30 Plate Swings
Thursday, July 8
For time:
400 meter run
21 thrusters
21 pull ups
400 meter run
15 thrusters
15 pull ups
400 meter run
9 thrusters
9 pull ups
Wednesday, July 7
5 rounds for time:
Jumping Squats- 25
Push Ups-20
Double Under-15
Pull up-10
Burpee-5
Tuesday, July 6
For time:
10-9-8-7-6-5-4-3-2-1
power snatch
med ball twists
burpess
weighted walking lunge
Monday, July 5
4 rounds for time:
Pwr Cluster - 5
Pull Ups - 10
Box Jumps - 15
Ab mat - 20
Sunday, July 4
Rest Day - HAPPY INDEPENDENCE DAY!!!!
Saturday, July 3
21-18-15-12
Burpee
KBS
Friday, July 2
5 sets for time:
Power jerk-5
Front squat-10
Leg lifts-15
HSPU-20
Thursday, July 1
For time:
run -1200
push up- 30
run -1200
FBC-30
run -1200
pull ups-30
Wednesday, June 30
10 rounds for time:
deadlift-10
double unders-50
Tuesday, June 29
25 minutes:
400 meter run
25 jumper squats
10 pull ups
Monday, June 28
20 - 15 - 10 - 5
Power Snatch
Medball Abs
Burpee
Weighted Walking Lunge
Congratulations to Altamonte Weightlifting's 4 competitors in San Fran!
Sunday, June 27
Rest Day
