PIT February 3, 2010

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

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

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

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

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