Feb27-Mar4

Don't miss any workouts this weekend kitten killers.

WOD#1
3 of 5 back squat
3rnds: 30squats, 20 ring dips,10DUs

WOD#2
3 of 5 deadlift
10min AMRAP (As Many Rounds As Possible):
5Pull-ups,10Push-ups, 15Squats

WOD#3
3 of 5 back squat
25 lengths of walking lunges

Feb20-26

The Deadlift- Good for just about everything even if you're doing it wrong.

(his knees shouldn't be bent while the bar is at his hips)

WOD#1

DeadLift- 3 of 5

5K Row

WOD#2

(If you need to scale, cut the numbers by .75 or .5 as needed)

100Air Squats- 5pullups- 5pushups 

75AirSquats-10Pull-ups-10Pushups 

50AirSquats-15Pullups-15pushups 

25airsquats-20pullups-20pushups

WOD#3

DeadLift- 3 of 5

7rnds:

10 Ground to Overhead w/ Medicine Ball

10 Burpees

Videos coming soon. 

Deadlifting for Dummies

82 yr old woman deadlifting. If she can, so can you.

Our next seminar will be "Deadlifting for Dummies" or "by dummies" since I'm teaching it. Either way, come learn how to lift things off the ground safely and efficiently. I promise, we'll have less talking and more doing than we did last month.

Hope to see you there.

When: Monday, Feb6th @ 7PM

Where: Steel City Rowing Club 

                101 Arch Street

                Verona, PA 15147

Jan 30-Feb 5

WOD#1

3 of 5 Back Squat
"Death by Pull-ups"
With a continuously running clock, do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute... until you are unable to complete the number of pull-ups within the minute. (You can break up the reps and come down, change your grip, etc. as long as you finish inside of the minute, the workout continues.)

WOD#2

3rnds:
KB Farmer's Walk Down and Up Stairs
7x Verticle -> Horizontal Extensions
7x Ring Dips

WOD#3

3 of 5 Back Squat
3rnds:
500m row
20x Burpees
Rest- 1min

Jan23-29

WOD#1
3 of 5 Back Squat
5rnds:
7x Ring Dips
7x Wall Ball

WOD#2
21-15-9
Pullups
Box Jumps
Back Extensions

WOD#3
3of 5 Back Squat
3rnds:
25 Burpees
1min rest

Jan16-22 WODs

This week we will continue to work on the back squat. You should be able to move up in weight pretty much every workout. When I start seeing people plateauing on their progress, we'll adjust the rep scheme, but for now 3 sets of 5 is a great place to get in some quality reps to facilitate the neurological adaptation, as well as the physiological.

WOD#1
3 of 5 Back Squat
3 of 5 Dragon Flys
Rest 3-5 min between each set.

WOD#2
8x
Sandbags over the box
Go over the box
8x Pushups

WOD#3
3 of 5 Back Squat

Then-
3rnds:
5xPullups
10x Twisting MB Throws Right Side
5x Pullups
10x Twisting MB Throws Left Side

Jan8-14 WODs

Sorry, I didn't get to make the videos this week.

We did the back squat/ nutrition clinic Mon night.

WOD#2
Back squat 3 sets of 5. Based on what we saw at the clinic everyone still needs work. If you can keep your back straight, heals on the ground, body relatively upright, and get your hips parallel with your knees, go ahead and throw some weight on. If you can't take all 3 sets to really focus on form and to focus on those requirements I just described.

Then: 3 rnds: 500m row, 15 pushups

WOD#3
Back squat 3 sets of 5. Based on what we saw at the clinic everyone still needs work. If you can keep your back straight, heals on the ground, body relatively upright, and get your hips parallel with your knees, go ahead and throw some weight on. If you can't take all 3 sets to really focus on form and to focus on those requirements I just described.

Then:
15-12-9 reps of
-box jumps (using a box height you are comfortable with, jump up and step down from the box. Stand all the way up at the top. If you can't jump on the box just step up and step back down.)
-Medicine Ball Soccer Throws
-Ring Rows

Let me know if you have any questions. I'll get the videos up again for next week's WODs.