WOD 06/28/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Lateral Hops
10 Lateral Lunges
30sec Hollow Rock Hold
20 Mtn Climbers
10 Push-ups
30sec Plank Hold
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Superset
3 x 30sec Hollowrock Hold
3 x 30sec Deep Squat Hold

WOD:
21-18-15-12-9-6-3 reps:
Burpees
Box Jumps
Jump Rope

Post-WOD (Challenge):
High Plank Hold

WOD 06/27/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Lateral Hops
10 Lateral Lunges
30sec Hollow Rock Hold
20 Mtn Climbers
10 Push-ups
30sec Plank Hold
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

** Due to the 100-degree high today we will be postponing the Girl or Hero WOD. No reason to have you out in the sun running that much when it is this hot. We will be doing a surprise Open WOD from previous years. Much like in Open WOD style it is a surprise until minutes before we start.

Pre-WOD (Skills/Strength):
Superset
4×5 Single Leg Box Squat (5 each leg)
4×5 Narrow Grip Push ups
Slow and controlled. Do not rush through.

Then…

4x :30 Hand Stand Hold
Rest as needed between holds.The goals with these are to build shoulder strength, so when more aggressive movements such as HSPU, Jerks and Presses are called for we feel more stable and prepared for them.

WOD: Surprise Open WOD

Post-WOD (Challenge):
Mobility and Stretch

WOD 06/26/13

bro
Warmup:
Group Warmup
Try and be ontime.

Pre-WOD (Skills/Strength):
HSPU Progression and Modifications

WOD: Rough Ride
12min AMRAP
6 Front Squats (135/95)
6 HSPU
200m Run

Post-WOD (Challenge):
TBD

WOD 06/25/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Lateral Hops
10 Lateral Lunges
30sec Hollow Rock Hold
20 Mtn Climbers
10 Push-ups
30sec Plank Hold
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Toes to Bar (T2B) work and progression

WOD:
5 RDS
5 T2B
10 Push-ups
15 KB Swings

Post-WOD (Challenge):
Tabata Side Plank Pulse
Tabata Superman Pulse

WOD 06/24/13

Nutrition-Infographic
Warmup:
3rds
20 MTN climbers
10 Pushups
10 Jumping Pull-ups
10 Sit-ups
10 Supermans

Pre-WOD (Skills/Strength):
5×5 Front Squats
** From the rack with full depth. Adjust weight to hit standards of movement.

WOD:
Death by 10s
10m sprints.
Add an additional 10m each minute.
10-20-30… until failure.

Post-WOD (Challenge):
5-10 minutes on Kipping Pull-ups

WOD 06/20/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Lateral Hops
10 Lateral Lunges
30sec Hollow Rock Hold
20 Mtn Climbers
10 Push-ups
30sec Plank Hold
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Skill work. Choose a gymnastics or body weight skill and focus on it for 10mins.
Examples: Pistols, pull-ups, push-ups, etc…

WOD:
tABata
Full tabata (8rds; 20s on 10s off) for each ab movement. 1min Rest between each tabata.

Side plank pulse (4 each side)
Sit-ups
Superman Pulse
Hollow rock hold

Post-WOD (Challenge):
Stretch

WOD 06/19/2013

cardio

Warm up:
1 Bear crawl
Run 400m
15 PVC pass throughs
25 Jumping jacks
10 Presses with a med ball

Pre:
Push jerk prep

WOD:
15 Min AMRAP
10 Wall balls 20/14
10 Box Jumps
200m Run

Challenge:
100 Med ball sit-ups

Jason, Can you send this out to everyone or put it up on the fitness? The last day to register is June 22nd. The sad thing is Millie passed away yesterday. I just wanted to put this out there.

R

About

Race for Millie and Children Like Her – Because Cancer is a Royal Pain!
SATURDAY, JUNE 29TH, AT 8:00 A.M. AT SUGARHOUSE PARK
Registration will close on June 22 at midnight. Less than two weeks left!
Mission

It all started with Miss Millie. We just wanted her family to focus on their fight with childhood cancer… not the financial fall-out from medical and peripheral expenses.

Therefore our sole purpose is to raise millions of dollars to help families who have children just like Millie… royal children who need to know that the fairytale is still alive.

Description
Second Annual Millie’s 5K Princess Walk/Run
June 29, 2013 – Sugarhouse Park

Check-in 7:00 AM
Walk/Run 8:00 AM

Five of Millie’s friends and neighbors mobilized to help offset the cataclysmic financial strain on the family by creating the 2012 Millie’s 5K Princess Walk/Run.

After it was all said and done last June’s event drew national attention, more than 400 participants, $13,000 in cash donations, an additional $10,000 matching grant, and $7,000 in in-kind donations and services.

“After seeing Millie’s strength, I no longer wanted to pity her. In fact, I wanted to be like her. I wanted to stand up with Millie and kick cancer’s butt too!” –Katie, Race Participant

Plan to join us this year to benefit sweet, courageous Millie, a little seven-year-old who is fighting leukemia for the third time. Additional donations may also be used for other families with children fighting cancer and other life-threatening illnesses.

See www.milliesprincessrun.org to register and learn more!

General Information

$25 for the 5k and $15 for the children’s 2k! Register here:http://www.active.com/5k-race/salt-lake-city-ut/millies-princess-foundation-5k-run-walk-2013

WOD 06/18/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Lateral Hops
10 Lateral Lunges
30sec Hollow Rock Hold
20 Mtn Climbers
10 Push-ups
30sec Plank Hold
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Snatch Review

15min Strength build-up
10-9…3-2-1
Focus on form and build up weights slowly

WOD:
21-15-9
Power Snatch
Pull-ups
10min Time cap

Post-WOD (Challenge):
Stretch

WOD 06/17/13

losers discuss
Warmup:

Pre-WOD (Skills/Strength):
Squat Clean
4-4-4-4

WOD:
10-1-10
9-2-9
8-3-8
7-4-7
6-5-6
5-6-5
4-7-4
3-8-3
2-9-2
1-10-1 of:

Box Jumps-Burpees-Ring Dips
20 minute cap