12/01/12

Dress appropriately, because we're running outside!

5 Rounds:                    
Run 200m                          
10 Bentover Barbell Row                
20 DU's

11/30/12

Warm Up:
Box Jump Burpee Gauntlet
6 Rounds:
4 box jump burpees
5 pull ups
5 push ups
10 Air Squats

3-2 x1 Front squat 5 x 3 Tabata V Situps

11/29/12

10,9,8...1. Thrusters (65/95)/DU's

11/28/12

12 min AMRAP              
8 box jump burpees                  
4 TGU's

11/27/12

3 Rounds:                          
10 Pistol Squats          
10 OHS (70%)

11/26/12

Warm Up:
Tabata Row

Pick a gymnastics skill

7min AMRAP        
Burpees
Enjoy.

11/24/12

Dress for the weather, because we're running outside!
Warm Up:
Two Rounds:
Run 400m
10 KB swings

ANGIE:                              
100 Pull Ups                                  
100 Push Ups                  
100 Sit ups                                      
100 Air Squats

11/23/12

Warm Up:
6 Rounds of:
4 box jump burpees (vary heights)
5 pull ups
5 push ups
10 Air Squats

Clean & Jerk Skill day

11/22/12

5 Rounds:                              
10 Floor Press (70%)            
10 Box Jumps

11/21/12

15 Min AMRAP:              
15 Hang Cleans (50%)    
2 Shuttle Runs (width of gym, touch floor at both ends, there and back =1)                                        
10 HSPU

11/20/12

5 ROUNDS:                    
Bear Crawl length of gym and return        
7 Hanging Wipers (Left & Right = 1 wiper)

11/19/12

Warm Up:
6 Rounds:
Box Jump Burpee gauntlet
5 Pull ups
5 Push ups
5 Air Squats

Overhead Squats - You are working up to a heavy one rep max
5-3-3-2-2-1-1

11/17/12

Modified Joshie:
3 rounds:
21 Dumbbell Snatch (right arm) Rx 40 lbs
21 Pull Ups
21 Dumbbell Snatch (left arm)

11/16/12

Row 1000m
Tabata Ring Dips/Bar Dips

ShopGym Christmas!

ShopGym Christmas party will be held this Sunday, November 18th starting at 5 pm in the Trotco building on 349 Bronstone Drive.  ShopGym families and partners are welcome to attend.  There will be lots of food and lots of laughing.  What could possibly go wrong in a room full of Type A's?

See you then!

11/15/12

21-15-9
Med Ball Cleans
Sit ups

Cash out:
Tabata L-SIT

11/14/12

15 Min AMRAP:
5 Pull Ups
15 DU's
10 KB SDHP

11/13/12

What's not to love about this?
Deadlifts & DU's                    
Five Rounds:                          
10 Deadlift (70%)          
20 Double Unders

11/12/12

Warm Up:
6 rounds:
Box Jump Burpee gauntlet
5 pull ups
5 push ups
5 Air Squats

Skill day:
Muscle Up Progressions

11/10/12

Variation on Jason:                  
100 Air Squats                      
5 Ring dips                              
75 Air Squats                            
10 Ring Dips                      
50 Air Squats                          
15 Ring Dips                            
25 Air Squats                                        
20 Ring Dips

11/9/12

Go heavy!

Working to one rep max back squat
5-3-3-2-2-1-1-1

11/8/12

Chip chip cheerio!
50 Box Jumps/100 DU's/200m row
40 box jumps/80 DU's/200m row
30 box jumps/60 DU's/200m row
20 box jumps/40 DU's/200m row
10 box jumps/20 DU's/200m row

11/7/12

3 ROUNDS:
Rower as timer, ROW 200m,
Rope Climb/GHD Situps   (because we only have one rope, alternate rounds with your partner)                              
KB Snatch (Alt arms)  

11/6/12

Junkyard Dog Warm Up
Burgener Warm Up

12 Min AMRAP:
Snatch/+2 Burpee Ladder
Start with 1/3, 2/4 etc and get as high up as you can in 12 mins

*This is a light weight exercise 30-75 lbs*

11/5/12

Tabata Row for mtrs      

Max DU's in 8 mins

11/3/12

Fab 40                              
Birthday Workouts:                
40 OHS w Dowel or 15lb bar/dumbells                  
40 Sit Ups                                        
40 Double Unders                            
40 Goblet Squats                            
40 Box Jumps                          
40 Pull ups                                      
40 KB Swings

11/2/12

3 ROUNDS:                  
45 lb (rx) Sots press   15 reps
3 wall walks
20 sec L sit hold
3 wall walks