Warm-up 

2 rounds for quality

• 250 meter row
• 5 windmills each side/direction
• 10 each direction Crossover banded lateral walks
• 10  one arm bent over DB row
• 10 one arm db standing strict press

Skill 

• Toes to bar, knees to elbows
• KB Swings

Strength

Power Clean

3-3-3

AMRAP-10 

• 21 – KB or Dumbbell swing
• 15 – squats
• 9 – sit-ups

RESULTS

7:15

Liz – 5+34 (15#kb)

8:45

Ryan 5+40 (25# DB swing)

Farrah 5+34 (15# kb)

Erica 4+20 (15# kb)

Warm-up

– complete 3 rounds of the following

• 8 burpees
• 10 push-ups (strict or use a wall or stairs – no knee push-ups)
•  30 second hollow body hold

Mobility

• samson stretch – 90 seconds each side
• pigeon stretch – 90 second each side

Workout 

AMRAP-10

• 15 – Goblet Squats – Use a medium to heavy weighted dumbbell – ex: men 20-45#/ women 15-35#
  • Go slow, use good form, break up the sets if you need to.
• 10 – Sit-ups

Record number of rounds completed & weight used for goblet squats

Goblet squat video for proper form

Happy Tuesday Folks,
This past Sunday wrapped up the first 4 week block of our 12 week or (13 week program).

Looking back at the last four weeks can you guess the primary theme and training goal of the first 4 week block??

That’s right….. ‘Hollow Body  & Mid-line stability’

That’s right, the goal was to learn how to train, and maintain a strong mid-line through static and very subtle dynamic positions.

We learned that a strong core transfers power to other movements, and makes it easier to do other movements.  We will build on your strong midlines for the 2nd primary training block for weeks 5-8.

Recap:

Block #1

• primary theme was:  Hollow Body and Mid-Line stability
• secondary theme was: Conditioning – remember our EMOM drills

Block #2 Theme – Building Strength

For the next 4 weeks we will be working on building strength and moving heavier weights, safely.

We will have a secondary theme in block two, I’d be curious what your thoughts are of what that will be.

Warm Up

– 100 Double Unders or 200 Fast Singles

Then followed by 2 rds of

• 10 sit-ups
•  10 scapula push-ups
• 10 bird dogs

Stretching

– Complete 90 seconds each side of the following stretches

• Samson Stretch
• Pigeon Stretch

Workout

– 21-15-9

• Seated Dumbbell Press
• Single Arm Bent Over Row (each side – go slow and controlled – Keep Back flat and core tight
• air squats

Warm-up 

Row 500m

Then complete 2 rounds of the following

• 30 second hollow body hold
• 10 scapula push-ups
• 10 body rows
• 10 box jumps or step-ups
• 10 lateral banded walks (10 each side)

Mobility 

Strength 

• Back Squat  – Find 1 Rep Max

Skills and Drills 

• L-Sits – Progressions
• Push Press
• Front squat
• Thrusters

AMRAP-7 

• 25 Double Unders (scale 2 singles for every double)
• 10 Push Press (45# men/33#women)

RESULTS 

7:15 am Early crew (where’s Guichi??) ;-(

Back squat

• J.Shish – 70# (to box with 1 plate, plate not necessary)
• Liz 70# (to box with 3-4 plates) – Remove 1 plate next time
• Oni 155# (solid at 135# a little shaky at 155#)

AMRAP 7

1. 25 Double Unders or 2x fast singles
2. 10 push press

• Oni
• Liz
• J.Shish

Rumor has it that eating a healthy diet and regular exercise just makes you look better as you age.

These two ladies on the left, both 70 years young, celebrating 70th birthday with Linda Wood-Hoyte (lady in the middle).

Stay young, stay healthy!

Still strong at 70

Cash-Out – Run 5k turkey trot – Skip the rest, record time enjoy thanksgiving!

Or Complete the following Workout, bring a friend or family member.

Warm -Up 

30-20-10

• Jumping Jacks
• Air Squats
• Flutter Kicks

WOD 

AMRAP – 6 Mins (Set clock to 6 minutes) – Since this workout is only six minutes the goal is to push just a little faster try to rest every 2 mins and keep pushing through.   

• 10 – Dumbbell Thrusters – Watch Video for Proper Form – Record Weight
• 10 – Chair Dips – Watch Video 

Warm Up 

Complete 2 rounds of the following:

•   20 jumping jacks
•  10 –  alternating 1 arm  bent over dumbbell rows  – Watch Video 
•  10 – slow and controlled bird dogs
•  10 – alternating 1 arm  bent over dumbbell rows
•  20 jumping jacks

Workout – Complete the following movements for time – NOTE TIME TO COMMENTS

Complete the following – break up the movements in as many sets with breaks as necessary

• 50 push ups
• 40 standing Dumbbell strict press (chose light to medium load) – Sit flat on the floor, maintain strong core – Watch Video 
• 30 Sit ups
• 20 walking lunges – Watch Video for Proper Form 
• 10 air squats

Thanks to Liz for sharing the news about the 10th annual 5k run, 1mile walk to benefit the Laurel Advocacy and Referral service that assist homeless and low-income individuals and families who are experiencing a crisis by providing both emergency and long-term services designed to promote self-sufficiency.

This event is held RAIN OR SHINE! Free parking is plentiful along Prince George, Montgomery, and Main Streets.

Packet Pick-Up & Pre-Registration is Wednesday, 11/26 from 3-6pm at the First United Methodist Church (424 Main Street, Laurel MD 20707).

Race Day Schedule:

• 7:00AM Late Registration/Packet Pick-Up
• 7:40AM Group Warm-Up
• 8:00AM 5K Run Starts
• 8:05AM 1 Mile Walk Starts

Current registration fee is $40 and the fee supports the humanitarian efforts and mission of the LARS organization.

REGISTER ONLINE 

VIEW THE EVENT FLYER

Looks like Liz has inspired our small group to join the cause and run off off some calories before Thanksgiving festivities.

See you there!

Warm up 

500m row

follow-ed by 2 rds

• 10 ring rows
• 10 bird dogs
• 10 lateral band walks – VIDEO hip development
• 10 banded crossover chop
• 10 air squats

Stretching and mobility 

• Psoas smashing with Lacrosse ball
• samson stretch

EMOM (7-15 reps each) 

• Wall Ball
• Row for cal
• burpees

DEADLIFT     

• Shins touch the bar
• Shoulders back/stand tall
• Maintain lumbar curve
• Deep breathe and hold while lifting
• Weight remains on heels
• Arms stay straight (arms do NOT rebend at any time)

WOD AMRAP 8:00

• 4 Pushups
• 6 Squats
• 8 Deadlift 

7:15 AM results

8:45 AM RESULTS