Wednesday 12/11

Wednesday Workout.  We are all going to be working out together and getting times. Starting at the same time.  You will have a partner.  You will do the whole workout and your partner will go.  I will show you all the lifts.

Warm Up:  On your own.  Get your legs and hips really ready to go.

Work Out: Air Force 2

For time:
20 Thrusters 95#/65#
20 Sumo Deadlift High Pulls, 95#/65#
20 Push Jerks 95#/65#
20 Push ups 95#/65#
20 Front Squats 95#/65#

Each athlete must do four burpees at the beginning
of every minute before moving on to the barbell work. The athlete is
allowed to move to the next barbell skill once he/she has completed all
20 reps. If the minute clock beeps during a repetition the athlete will
complete their rep and then start their four burpees. There is a 20
minute cap.

Cool Down: Two Gauntlets

Monday 12/9

SUPER EASY DAY.  BE QUICK SO WE CAN LET TRACK IN.

Warm Up:  

3 Sets of 8 reps YTW raises

30 Quick Air Squats

Work Out:  

YOU NEED A PARTNER.  TAKE OUT A PHONE AND USE A TIMER TO SEE HOW LONG THIS TAKES.  IT SHOULD TAKE UNDER 20 MINUTES FOR SURE.  YOU WILL GIVE ME YOUR TIME.

This is the workout of hundreds.  You need to complete all the reps with your partner.  You are a team.  He goes...you go..you can attack this workout anyway you want.  Do some of an exercise..do another exercise..go back to the first exercise.   He does 10 you do 5..figure out your strengths. What way will be the fastest?

1. 100 or 150 or 200 reps Pushups..GOOD FORM.  Decide if you can do more!!

2. 100 reps Deadlifts..GOOD FORM.  If you have crappy form and I see you I will take away your reps.  Take weight off.  I do not care if you just do the bar but with good form

3. 100 reps Wall Balls

Split it up.  Do all in a row.  Have your partner do all the work.  You decide!!

Cool Down:  

See Lange for the core move for today.  Every Monday we will be doing a new core move for cool down.  

Wednesday 12/4

This is not a complicated day but if you wake up on Thursday and your legs are not sore..then you did not push yourself.

Warm Up:  

Weighted Arm Circles.  Use a two and half or five pound plate.  Go forwards, Go Backwards..feel a burn.  2 Sets.  You need to get your shoulders warmed up.

50 Air Squats

Work Out:  SUPER SETS.  You go your partner goes.

THRUSTERS and then right to STRAIGHT LEG DEADLIFT

2 Sets 12 Reps
Add Weight
2 Sets 10 Reps
Add Weight
2 Sets 8 Reps
Add Weight
2 Sets 6 Reps
Add Weight
2 Sets 4 Reps

DUMBBELL SWINGS and then right to HAMSTRING BALL CURLS (Hard to do correct)

1 Set 12 Reps
Add Weight
1 Set 10 Reps
Add Weight
2 Set 8 Reps
Add Weight
2 Set 6 Reps
Add Weight
1 Set 4 Reps


Cool Down:  

3 Sets of Farmers Walks.  Each set should be a minute.  Find a good weight.  Have your partner use their cell phone to time you.  I want in on this!!

Monday 12/2 Workout

Big thanks to everyone who came out last week and lifted.  Keep building your strength.  I want to see all of you increase your amount of pull ups by at least two by winter break.

This week we are going heavy upper body on Monday and explosive lower body on Wednesday. Get ready.  

For Monday:  Everything with a partner!! I WILL NOT BE HERE ON MONDAY.  YOU NEED TO PUSH YOURSELF AND MAKE IMPROVEMENTS.  BRING YOUR CHROMEBOOK..PRINT THIS OUT..DO SOMETHING TO GET THE WORKOUT

Warm Up:  3 Sets, 8 Reps each set.  YTW Raises Don't do the L part..not good for many of your shoulders.

Workout: This is going to be all upper body.  Here is the format for each exercise:

2 Sets 8 Reps
2 Sets 6 Reps  BUILD STRENGTH

Here are the exercises:

Dumbell Bench Press

Single Arm Dumbell Bench

Slightly Inclined Dumbell Bench Press (Only incline the bench a little bit)

Lat Pulldown

Standing Lat Pushdown

One Arm Dumbell Row

Core Cool Down:  Make sure you brace your stomach while doing core moves.  Like someone is going to punch you in the stomach.

2 Sets 15-20 Reps

Stability Ball Pot Stirrers

Plank Walkouts

Tuesday and Wednesday 11/26 and 11/27

You will be coming one of these days.  If you want to come both days you can do the workout I am doing. Your choice but you have to let me know!!

This week is slow and heavy.  We need to build up some strength.

You need to check in and I will show you the shoulder warm up!!  The warm up is great for shoulder strength.  Here is a video is you want to watch YTWL RAISES (3 Sets of 8 reps)

Here is the progression for each lift.  Please follow the directions:

2 Sets of 10 reps
2 Sets 6 Reps
3 Sets 4 Reps
1 Set 15 Reps

8 Total Sets for each exercise!!!

Here are the exercises:

Dumbell Bench 
Front or Back Squat..your Choice
Single Arm Dumbell Rows (This guy is huge)

Wednesday 11/20 Workout!!

Day two WOD (Workout of Day)

I was impressed with you guys on Day One.  Keep going after it. Today is an explosive fast lift day.  Very Crossfit oriented.  I want to workout..so who is Lange's partner?

Warm Up=Get your phone to time
30 Jumping Lunges
3 sets of 30 second planks

Partner Work Out=You will be with a partner...you go..your partner goes.  Someone always working. This should only take like 25 minutes.

10 Thrusters             Better link? 
10 Barbell Rows (FYI..this girl is more beast than you)
10 Straight Leg Deadlift
10 Push Ups on the Bar (Drop the bar and do the pushups with your hands on the bar)
10 Situps (Lock your feet under that bar and do full sit ups!!)

YOUR PARTNER GOES THEN YOU ADD WEIGHT (Like a 2 and half or a 5 on each side)

THEN YOU DO....

9 Thrusters
9 Barbell Rows (FYI..this girl is more beast than you)
9 Straight Leg Deadlift
9 Push Ups on the Bar (Drop the bar and do the pushups with your hands on the bar)
9 Situps (Lock your feet under that bar and do full sit ups!!)

YOUR PARTNER GOES THEN YOU ADD WEIGHT (Like a 2 and half or a 5 on each side)

THEN YOU DO....

8 Thrusters
8 Barbell Rows (FYI..this girl is more beast than you)
8 Straight Leg Deadlift
8 Push Ups on the Bar (Drop the bar and do the pushups with your hands on the bar)
8 Situps (Lock your feet under that bar and do full sit ups!!)

GO ALL THE WAY TO 1!!!

Whole Team Work Out=
We are going outside and doing some resisted sprint work.  Bring your warm clothes.

Monday 11/18 Workout!!

Here we go!!  For the first month we are going to focus on getting strong and used to all the exercises. THE WEIGHT ROOM WILL BE CROWDED and CRAZY.  We are going to start easy to get most of you adjusted.

Check in with Lange and then do your warm up.  I will print this out everyday so you can look at it in the weight room.

3:30 to 3:40 Warm up=75 squats without any weight and 40 Push ups.  You can break them up or do them straight.  

3:40 to 4:30 Individual Work out=GET A PARTNER.  You go, your partner goes, you go, your partner goes.

For every lift you will be performing 4 sets.  

2 sets at 8 reps

then add weight 

2 sets at 4 reps GET HEAVY PUSH YOURSELF.  You will not make any progress without pushing yourself.

You need to do:

Front Squats 4 Sets

Deadlift 4 Sets

Single Arm Dumbell Chest Press 4 Sets (Ball or Bench)

Single Arm Cable Lat Pull Down 4 Sets

4:30 to 4:50 Team Work=Farmers walks competition Frosh=50 Pounds, Soph=60 Pound, Varsity=80 or 90?

Workout Check in Document with Weights for Testing