Eric's Life Online » PIT Workouts

Dynamic Strength 3/3/2011

ejwood79 — Thu, 03 Mar 2011 17:57:41 +0000

Subbing a Dynamic Strength class is a change of pace from the spin classes. Here’s what I’ve got planned:

Warm-up

3x 10 reps of high knees, jumping jacks, pushups
run ladder!
glider pulls across the room and back

Set 1: medball squat work

Everyone – 1 gets a medball, group stands in a circle, overhead squat with the medball, 20s reps, rotate right. 2 times through.

Set 2: Max rep stations

5 stations:

Dumbbell/kettlebell swings
Seated shoulder press
Dumbbell sprawls
PVC overhead squat
Bent-over barbell rows

3 times through the circuit, 1 minute on, 20s transition time.

Core work

100 Partner/medball passes
3×20 partner/medball situps

PIT workout Feb 26, 2010

ejwood79 — Fri, 26 Feb 2010 02:34:55 +0000

Warm-up

run 800m
stretches
5 rounds of “Cindy” (5 pullups, 10 pushups, 15 squats)

Workout

Every minute, on the minute, perform the following movements:

5 thrusters
10 jumping pull-ups

Continue for 15 minutes or until you cannot complete the round in 1 minute.

PIT workout Feb 15, 2010

ejwood79 — Mon, 15 Feb 2010 21:41:02 +0000

Warm-up

3 rounds:

sprint 100m
10 pushups
sprint back
10 swings

Skill work: back squat

Workout

4 rounds:

400m run
15 back squat (lighter than skill work)
15 dips (ring, off box, off step)

Tabata mountain climbers

50 sit-ups for time

PIT Workout Feb 14, 2010

ejwood79 — Sun, 14 Feb 2010 05:37:58 +0000

Everyone say Happy Valentine’s Day to… Fran!

21-15-9

pullups
thrusters (M: 95lb, W: 65lb)

PIT February 8, 2010

ejwood79 — Mon, 08 Feb 2010 15:55:22 +0000

Inspired by CrossFit Endurance.

Warm-up

Dynamic stretches
3 rounds: V-ups 1 min, supermans 1 min

Workout

1 thruster
10 ring dips (scale to parallelette bar)
2/9, 4/8, 6/7, 8/6, 10/5, 12/4, 14/3, 16/2, 18/1

PIT February 3, 2010

ejwood79 — Wed, 03 Feb 2010 03:51:09 +0000

Warm-up

Stretches
Balance/agility work
Warm-up WOD: 5 rounds of 5 pull-ups, 10 push ups, 15 squats

Workout

50-40-30-20-10: tuck jumps, sit-ups
Rest
Tabata seated press

PIT Monday February 1, 2010

ejwood79 — Mon, 01 Feb 2010 03:36:06 +0000

Buy-in

400m run
Dynamic stretches
Skill work: hang power clean
3 rounds of: 10 push-ups, 10 squats, 10 hang power cleans

Workout

800m run

21-15-9

box jumps
back squat (body bar, barbell, or loaded barbell)
butterfly sit-ups

800m run

Cool down

Stretch, roll out.

PIT Workout 27 Jan 2010

ejwood79 — Wed, 27 Jan 2010 03:17:15 +0000

Warmup

short run
mobility work
skill work: hang power clean

Workout

5 rounds for time:

5 burpee box jumps
10 weighted step-ups
20 butterfly sit-ups

PIT Session January 24, 2010

ejwood79 — Mon, 25 Jan 2010 00:16:28 +0000

Working with a partner as your spotter and counter, your goal is to get as many reps as possible of all listed movements for 15 minutes of work. You will work at each station for 1 minute before moving on to the next station. There are 5 stations of work and one station of rest. You will complete the circuit 3 times.

wall ball
burpees
kettlebell high pull
kettlebell clean and press
box jump
rest

Great job to all today! Big props to Art, Lionel, and Norma for scoring over 300, Adam for 254 with the 24″ box, and Shirley for her killer 410!

PIT January 17, 2010

ejwood79 — Sat, 16 Jan 2010 18:14:32 +0000

Pain train – team workout

Form groups of 2. Each person must complete all movements. Only one person is allowed to work at any time; one person must always be resting. On the runs, both athletes must leave and arrive together.

800m run
200 jumping pull-ups
150 med ball slams
100 burpees
800m run