WOD
2 Rounds
50 Hammer Strikes
30 Box Jumps
10 Hang Power Cleans (95/65)
Enjoy!
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August 2011
August 31, 2011
August 30, 2011
Wednesday
Skill:
Push Press
WOD:
4 Rounds
Max reps push press (65% 1rm)
30 Double unders
Push press should be done with attention to form NOT time
Double unders should be done as fast as possible.
August 29, 2011
Tuesday
Check out our newest problem solving result! The Rings are great for dips but if you find that you cannot keep your shoulders out of your ears, then it is time to head for more stable ground.
Strength:
Bench Press 5x5
Ascending weight
WOD:
4 rounds
# 1:
Deadlift 2 reps
Squat 4 reps
Row 6 calories
#2
DL 4 reps
Squat 8 reps
Row 12 Calories
#3
DL 6 reps
Squat 12 Reps
Row 18 Calories
#4
DL 8 reps
Squat 16 reps
Row 24 Calories
Enjoy!
August 28, 2011
Monday
Back Squat Fast Max
WOD
With 75% of your fast max do
2 Perfect Back Squats
on the minute for 15 minutes.
Enjoy!
August 26, 2011
Friday
WOD:
4 rds:
750m row
25 push ups
Level 1- Modify Push ups accordingly.
August 25, 2011
Thursday
3 rounds for time of:
5 Power Cleans @ 70% of 1RM
10 Box Jumps, 24″/20″
15 Ring Rows
Enjoy!
August 24, 2011
Wednesday
Strength: Deadlift - 5, 5, 3, 3, 1
WOD:
Spealler v Khalipa
5 rds:
5 Pull ups
10 Push ups
15 Squats
2 Med Ball Clean (25/18) - increase by 2 reps each rd
August 23, 2011
Tuesday
Skill/Strength/WOD:
Power Clean Progression with coach.
August 22, 2011
Monday
Skill:
Dips-slow, deliberate and with exceptional form
"Tabata"
First,
Tabata run
Then,
8 Tabata rounds of each
Back extensions
GHD Sit ups
Single/Double Unders
Planks
CONTACT
- 81 JASON CT ST. CHARLES MO 63304 314.570.7715
iStudio
Youth Program
CSI is a strength and conditioning program designed for the young and their parents. Skills that are relevent to sport and everyday life are taught in a fun and supportive atmosphere.
