10182017

"Fight Gone Bad!"

Three rounds of:
1 Min Max Wall-ball (20/14)
1 Min Max Sumo deadlift high-pull (75/55)
1 Min Max Box Jump (20")
1 Min Max Push-press (75/55)
1 Min Max Row (Calories)
1 Min Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

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10172017

A) Skill
Pistol Practice
*Spend 5:00 going over Pistols and 5:00 practicing.
Scaling Options:
– Post or band assisted
– Box Pistol
– Single Leg Movement ie. lunge

B) Conditioning
For time:
Row 500 meters
50 KBS (70, 53)
100 Double Unders
Row 400 meters
50 Alt. Pistols
75 Double Unders
Row 50 Calories
25 Double Unders
50 Walking OH Lunges (45, 25 Plate)

L3: (53, 35)
L2: (44, 26) (Walking Lunges for Pistols)
30:00 Cap

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10122017

50 Sit-ups
40 Goblet Squats (70/53)
30 Burpees to 6" Target
40 Sit-ups
30 Goblet Squats
20 Burpees to 6" Target
30 Sit-ups
20 Goblet Squats
10 Burpees to 6" Target

Flexibility and Core
1) Straddle: 20 seconds left, 20 seconds center, 20 seconds right
*after completion of this series do 15 Hip Extension or Good Mornings
2) Straddle: 20 seconds hand outside of foot, 20 second elbows on floor, 20 seconds right opposite hand outside of foot
*after completion of this series do 15 Hip Extensions or Good Mornings
3) Straddle: 20 seconds left over and across, 20 seconds center hover, 20 seconds right over and across
*after completion of this series do 15 Hip Extensions or Good Mornings
4) 2 sets each of:
-20 seconds Prone left arm at 90 degrees, 20 seconds prone left arm up at 45 degrees
-20 seconds Prone right arm at 90 degrees, 20 seconds Prone right arm at 45 degrees

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10042017

Part A - 3 Rounds:
10 Front squats (165/115)
25 Box jumps (24/20)
2:00min rest between rounds
*Score is slowest round.
*Use a weight that you can push a fast rate of speed.

Part B - HANDSTAND SKILL AND DRILLS
1) 2 sets of 10 seconds- Active Handstand Floor Drill
2) 2 sets of 10 seconds- Wall facing Handstand Hold
3) 2 sets of 10 seconds- Back Facing Wall Handstand Hold
4) 3 x 3 Partner Handstand Plank Out Drill

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm

09302017

Team Series Workout Event 5
AMRAP 10 minutes of:
3 Synchronized Burpee Box Jump Overs
3 Synchronized Deadlifts (225/155)
6 Synchronized Burpee Box Jump Overs
6 Syncrhonized Deadlifts (225/155)
etc., adding 3 reps to each exercise every round until time expires.

Team Series Event 6
21-15-9 synchronized reps for time of:
Dumbbell Snatches (50/35)
Bar Muscle Ups

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09272017

Part A:
4 Rounds, NOT for time:
12-15 Unbroken Band Assisted Strict Pull-ups
50 Foot Medball/DB/KB Walking Lunge, on right shoulder
15 Unbroken DB Bench Press (use a load that challenges the athlete)
50 Foot Medball/DB/KB Walking Lunge, on left shoulder
7 Unbroken Touch and Go Power Snatch (115lbs/75lbs)

Part B:
Toes to Bar Skills and Drills
1) 3x3 Partner Assist TTB with Slow Descent
2) 2 x 10 reps Kipping TTB to a target with partner
3) 2x10 reps Partner Leg Raise Feet Toss

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm