Thursday, 3.1.2012

Skill Work

Hand Stands 5 mins

WOD

5 rds

1 min Muscle Snatch

1 min Kb Swings

1 min Air Squats

1 min rest

(M: 75, 1.5 pd ; W: 45, 1 pd)

Join the Team!!!

here is our team page for the Komen race

http://www.info-komen.org/site/TR/RacefortheCure/EDH_SacramentoAffiliate?team...

Wednesday, 2.29.2012

In a couple weeks DAC is starting a new class at 10am in the dojo, I've done it and I am a huge fan. This is definately a must if you are having mobility issues and/or beginning to show signs of overtraining. More details to come.

PIYO^TM is an athletic fusion style strength & flexibility mat class designed for mainstream fitness, blending Pilates, Yoga, strength training, physical conditioning and dynamic balance in an up-tempo, non-spiritual environment. It combines energetic, powerful moves into a fluid, challenging and safe workout that is appropriate for all levels of fitness.  Emphasizing core strength, flexibility and overall balance, PIYO^TM is an excellent complement to walking, running, and higher impact cardio workouts.

 

Skill work

10 mins of Rack Jerks

WOD

3 rds

Run 400

15 Deadlifts

30 Situps

(M: 225 ; W: 155)

Tuesday, 2.28.2012

Skill Work

10 min Pistols

WOD

Amrap 12

Run 200m

1 Muscle Up

3 Cleans

(M: 185 ; W: 105)

 

Monday, 2.27.2012

WOD

10 mins, every min on the min

5 Thrusters

Max rep box jumps

(M: 115 ; W: 85)

Friday, 2.23.2012

Max Effort

Bench 3x5

 

WOD

2 rds

15 Strict Pullups

20 Hspu

25 Ring Dips

30 Wall Ball

50 Squats

Thursday, 2.23.2012

Max Effort

Deadlift 5rm

 

WOD

5 rds

1 min Row

1 min Floor to Overhead

1 min Rest

Wednesday, 2.22.2012

Max Effort

Bent Over Row 3x10

 

WOD

50 Db Thrusters

100 Box Steps with Db

50 Db lunges

Run 400m with Db

(M: 25 ; W: 15)

Tuesday, 2.21.2012

Max Effort
Press 3x5

WOD
Amrap 12
20 Pushups
20 Supine Ring Row or Body Row on bar
20 Situps

Monday, 2.20.2012

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NO 6am! Gym has holiday hours (7am-9pm) tomorrow. Sleep in and kill it at 9am!

Max Effort

Back Squat 3x5

 

WOD

3rds

15 Overhead Squat

50 Double Unders

(M: 135 ; W: 95)

Untitled

Announcement

We are going to do the Race for the Cure 5k in Sacramento on May 12th, if you are interested please let me know and we can start a team.  This is especially important to me and Katelyn because of Katelyn's mother, Cathy, who passed away April 21, 2009. She was an amazing and inspirational woman, so lets do something positive to remember those who we have lost.

Friday, 2.17.2012

WOD

21-15-9

Power Clean

Thruster

(M: 115 ; W: 85)

Thursday, 2.16.2012

Max Effort

Double Under Practice for 5 mins

 

WOD

"Helen"

3 rds

400 m Run

21 Kb Swing

12 Pullups

(M: 1.5pd ; W: 1pd)

Wednesday, 2.15.2012

Happy Birthday Francisca

WOD

3 rds

30 Db Thrusters

40 Box Jumps

50 Lunges

60 AbMat Situps

Announcement

I won't be in for the 6 pm because of valentine's plans

Tuesday, 2.14.2012

Max Effort

1k Row

 

WOD

10 mins for load,

C+J

or

Snatch

Monday, 2.13.2012

Max Effort

Back Squat 5rm

 

WOD

5 rds

1 min Wall Ball

1 min Burpess

1 min Rest

Thursday, 2.9.2012

Max Effort

Press 5rm

 

WOD

Amrap 12

10 Pullups

20 Pushups

Wednesday, 2.8.2012

Max Effort

Bent Over Row 3x8

 

WOD

FGBish

3 rds

1 min Row (cal)

1 min Box Jumps

1 min Wall Ball

1 min Rest

Tuesday, 1.31.2012

"DT"

5 rds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(M: 155 ; W: 105)

Monday, 2.6.2012

Max Effort

Back Squat 5rm

 

WOD

3 rds

30 Overhead Lunges

15 Ring Dips

(M: 45 ; W: 25)

Saturday, 2.4.2012

WOD

Amrap 20

50m Db Farmers Carry

400m Run

(M: 80 ; W: 50)

Friday, 2.3.2012

Max Effort

Bent Over Row 3x8

 

WOD

5 rds

5 Split Jerk

10 Burpees

(M: 185 ; W: 135)

Thursday, 2.2.2012

Max Effort

Clean 2rm

 

WOD

12 min Amrap

5 HSPU

10 Pullups

10 Waiter's Walk Lunges (each arm)

(M: 20 ; W: 10)