Snatch Day

warm up:

manila jumprope 1:00on/:30 rest  x3

Snatch 

12kg

3:00r/3:00L for 30:00 NONSTOP!!!! =)

Planks:

straight arm 2x 1:00 on/:30 off

cash out:

yoga

Snatch Day

warm up:

manila jumprope  3x :45work/:15rest

Snatch 

12kg

3:00r/3:00l for 18 min. NONSTOP

Planks:

straight arm 3x 1:00 on/:30 off

Drop Set Swings.....Happy Bday Ari!! =)

warm up:

16kg  10 sw/:15 rest x 5  (1:1 ratio)

Drop set swings

5 rounds

:30 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each round= 750 swings

750 swings+50 swings warm up = 800 total swings today

Planks:

straight arm 2x 1:00 on/:30 off

Snatch day

warm up:

from Tracy's blog 6.28.11

* revised for warm up....

12kg

4 sn tr, :15 /:15

8 sn tr, :30/:15

12 sn tr, :45/:15

16 sn tr, 1 min/:15

Snatch 

12kg

2:00r/ 2:00l for 24 minutes NONSTOP =)
* maintained a 10-11 rpm throughout

Planks:

feet on stability ball   3x :30on/:30 off 

RoP - variety day

Double Tabata

buy in:

• jumprope - white manila
• 2 minutes straight

WOD:
Double Tabata:

• alternate every round:
• box jumps
• jumprope

cash out:

• TGU (20kg) 1l/1r

• ABS:
• 1 minute straight arm plank
• 30 seconds rest
• 1 minute bent elbow plank
• 30 seconds rest 
• 1 minute mt. climbers

NOTES:
box jumps - 9- 10
jumprope - 44-46

RoP - vareity day/ VWC training

 VWC training

buy in:

• rotational dislocates
• dislocates
• OHS 3X5 20#bb

WOD:
VWC training

• Snatches (12kg)
• 15 seconds on/ 15 seconds off
• 6r/ 6l
• 25 sets **

cash out:

• 1 minute elbow plank hold
• 1 minute straight arm plank hold

NOTES:
** 1 set = 

• 15 seconds right 6 snatches
• 15 seconds rest
• 15 seconds left 6 snatches
• 15 seconds rest

* last week did 20 sets - so I increased this week by 5 sets
* tore a blister, knew I was holding the bell too tight!! argh!
* great workout though! last 4 sets were challenging
* set gymboss for 50 rounds 
 

RoP - variety day

Death by Kettlebell Swing
( I'm not sure where I got this....maybe crossfit 603)

WOD:

• Death by Kettlebell Swing (I used a 24kg kettlebell)
• at the top of each minute swing the kettlebell
• add a swing each minute
• 1 minute - 1 swing
• 2nd minute - 2 swings
• 3rd minute - 3 swings
• etc.
• until you can't do any more swings
• My TIME today: 15 minutes - 120 swings

cash out:

• 1 minute elbow plank
• 1 minute straight arm plank

RoP - double tabata

week 15 day 5
RoP - double tabata

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• double tabata
• alternate:
• jumprope  - 42-44 rotations
• box jumps (18") - 6,7,.8,8,8,8,8,8

cash out:

• 3 rounds
• 10 kte's
• 90 seconds Ab bridge (Mt. Athlete)

NOTES:
tabata:
* haven't box jumped in forever, so I lowered the box height
* counted the jumps and box jumps - numbers in bold above
* great workout!
Ab bridge 
* thanks GAYLE!! =)

• :30 seconds elbow side plank
• :30 seconds elbow plank middle
• :30 seconds elbow side plank

* the ab bridge was hard!!

this was a fun break in ETK this week. I enjoyed it, but I am ready to rock ETK next week =)

ROP - variety day

week 14 day 2
RoP - variety day

WOD:
sprint pyramid 

• warm up @ level 4.0
• all sprints @ level 10
• all recovery's @ level 5.5

cash out:

• 4X5 kte's 
• straight arm plank: hold 1 minute straight
• bent arm plank: hold 1 minute straight

ETK - Variety day

week 6 day 5
ROP variety day

• Stretch Max 
• segment 3

• plank hold 1 minute

ETK- ROP - Variety Day

ROP - Variety Day
week 6 day 1 

from  the Daily Fitness Solution Blog

Jumprope + Push ups/Sit ups

Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.
Advanced:
complete ten sets of:

• 30/30 Jump rope 
• a set of push-ups
• 30/30 Jump rope
• a set of Sit-ups (subbed - see notes)

NOTES:
**used white manila rope (2#)


**subbed for sit-ups:
rounds 1-5: planks - held for 20 seconds
rounds 6-10: kte's - 5

**10 pushups each interval


fun workout really enjoyed it, perfect for the day after 5X5 c&p's