WOD - 9/18/12 (4 days till CMC)

Focus on posterior chain, strength and power.

W/U
10 Gorilla handstand prep
10 Pull-ups
10 Tucked Push-ups to ext plank
10 Pull-ups

Workout
2000m row - 7:28
1 DL (225lbs) - 1 Front Raise (45lbs)
2:2, 3:3, 4:4... Until 10:10
1min recovery and repeat
2000m row - 7:48
1:1-10:10 *take your time here are your form will start to breakdown.

Total Time 45mins

Stretch and FOOD!

TRX MAX - WOD - 9/11/12

Welcome back to your weekly TRX MAX - WOD. This week our focus is stability and rotation within class. You'll noticed a few movement have advanced from last week.

Check it out...

TRX MAX - 3 stations consisting of 4 exercises and a total of 12 minutes of work at each station.

Station 1 - TRX/DB
Left Arm TRX row to uppercut
Right Arm TRX row to uppercut
DB swings
DB power snatch

Station 2 - MB/BB
MB overhead slamdowns
MB toe touch to overhead rotation (5 per leg)
BB OH reverse lunge
BB upright row

Station 3 - Jump Rope/BW
Jump Rope 75%
Jump Rope 90%
Inch Worms
V-Situps

Enjoy Responsibly :)

WOD - 9/9/12 (13 days till CMC)

Goals: how many rounds can you do with 1min rest?

W/U
40 Figure 8's (Jump Rope)
10 Shoulder openers (PVC)
10 Standing Ext Hip Rotations
10 Standing Int Hip Rotations
20 V-Situps

WOD - complete 1 set then rest 1min. Each round add one set till you can't finish an exercise.

Set 1 go slow and focus on form. After that - Enjoy :)

10 Tuck Jumps
6 Snatches - 95lbs
3 Handstand Push-Ups

How many rounds did you get?

WOD - 9/4/12 (2 1/2 weeks till CMC)

Goal for the W/O is just to complete it with no breaks or rests.

W/U
1/2mile run + 1min treadmill push

Complete the 4 rounds as follows
1. 40 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up
(TRX can be used for assistance for handstand or regular push-up mod.)

2. 30 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up

3. 20 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up

4. 10 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up

If time allows, finish with an easy 3mile run @8min pace.

TRX MAX - WOD 9/4/12

-3 stations of rotating work
-Each station contains 4 exercises for 1min each
-3 rounds are performed at the station (12min per station)

1.TRX/DB
SL TRX Squat/Deadlift
" "
DB Swing
DB High Pull

2.MB/BB
MB Slamdowns
MB Rainbow Chops
BB Front Squats
BB OH Hold

3. Jump Rope/BW
Jump Rope 80%
Jump Rope 90%
Up/Up/Down/Down
Alt toe-finger sit-ups

Q: What makes this class so special and different from other classes?

A: It's all in the broad programming of the class format to hit every part of the body. Within the class you should get a; push, pull, 2 different hip hinges, core stabilizer, core mobilizer, core rotation, cardio, power, isometric hold. What you also get is accountability. For the minute round you can easily quantify the work done each class and each week. Simply count reps for the first and last round at each station.
Are they close?
Did you get stronger as you went on?
Did the movement become easier?

Most group fitness classes are based around cardio with some using weights and/or other props to get strength work done.

This class looks very similar to a circuit you and your trainer might do. Since its based on time over reps you can work at your pace through the class.

The purpose of this class is to hone in on each specific movement for that minute. I look for slow, controlled, and precise movement for that minute.

If you are looking for a great STRENGTH based class, come try TRX MAX!

WOD - 9/2/12

W/U
Shoulder and Hip Mobility
Dynamic Warm-Up
5min Jumping Rope

Countdown of the following (conditioning workout)
Row 1000m
Clean 95lbs 12x
Press 95lbs 12x
Row 800m - Clean 10x - Press 10x
Row 600m - Clean 8x - Press 8x
Row 400m - Clean 6x - Press 6x
Row 200m - Clean 4x - Press 4x

Total Rowing Distance: 3000m
Total Weight Lifted: 7,600lbs over 80reps

Goals: Work on form of all 3 movement while staying below 85% the entire workout