WOD
5 Rounds
9 Thrusters (95/65)
27 Double unders
Level I:
Practice Thrusters
Sub:
Push Press
81 Singles
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October 2011
October 31, 2011
October 30, 2011
Happy Halloween!
Daytime classes as scheduled.
Evening class begins early. 5:30pm!
WOD
"GhoulishTabata"
20 seconds of work, 10 seconds of rest
8 rounds per movement
Mountain Climbers
Wallball (20/14)
Kettlebell Swings (70/55)
Plank
Enjoy!
October 28, 2011
Friday
WOD
10 Deadlifts (65/45)
5 Snatch (from hang position)
10 Overhead Squats
5 Rounds
3mins work 1 minute of rest.
Enjoy!
October 26, 2011
Thursday
WOD
Deck O' Cards
October 25, 2011
Wednesday
WOD
2K Run
4K pounds of weight moved
(ie, deadlift, squats, press and their variations)
2K Row
Enjoy!
October 24, 2011
Tuesday
Back Squat
5x3
then:
Max reps at 85% of last set
WOD
10-1
1-10
Dips
Kettlebell swings (70/55)
Dips
Enjoy!
October 23, 2011
Monday
Strength:
5 sets of 3 reps each
Wide grip pull ups
Regular grip pull ups
Reverse grip pull ups
WOD
90 seconds at each station to complete:
10 Sand bag shouldering (50/30)
10 Med ball toss over bar (40/20)
20 Sand bag step ups (20/16)
25 Calorie Row
3 rounds, 1 minute break between rounds
Enjoy!
October 21, 2011
Saturday
Diana Nyad - Most definately not a Snitter!
Yesterday I went to the dentist, and while sitting in the waiting room picked up a copy of Reader's Digest and read an article about Diana Nyad. I had never heard of her. Turns out she is a ultra long distance swimmer. At the age of 62 decided she would attempt to swim from Cuba to Florida - 103 miles. In 1979 she set a world record swimming from the Bahamas to Florida. Anyway, after 29 hours in the water she couldn't continue due to asthma attacks and multiple stings from swarms of jellyfish that she had encountered along the way! www.diananyad.com
WOD
Back Squat 5-5-5-5-5
Between attempts row 100m, 200m, 300m, 400, 500m. Move immediately from squats to rowing. Recover as needed after each row.
October 20, 2011
Friday
30 sit ups
30 Knee to elbows
30 Box Jumps
20 K2E
20 Box Jumps
10 K2E
10 box jumps
30 sit ups
October 19, 2011
Thursday
Strength
Press
3-3-3-3-3
WOD “The Ramstein”
Row 500m
25 pullups
20 KB swings (1.5, 1.0)
15 OHS (65,45)
10 Burpees
Run 400m
10 Burpees
15 OHS
20 KB swings
25 Pullups
Row 500m
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.
