7.1.13

Core HIIT will not meet on Thursday, July 4th, or Friday, July 5th! Enjoy the holiday, y'all!

A. Press 5-5-3-3-1-1

B. 4 rounds:
1 minute max pull-ups
1 minute rest
1 minute max push-ups
1 minute rest

6.28.13

"The Reece"

Team WOD! Everyone there will complete the following as a team:

2k row
100 pull-ups
200 sit-ups
300 air squats

Y'all may divide the labor however you choose, so if Reece wants to row all 2000 meters, by all means, row away! (I'd make Tim do all the air squats)

Let's send Reece off the right way - everyone come to help him finish his last WOD with us!

6.27.13

A. 7x5 Deadlift (heavier than last week!)

B. 3 rounds for time:
10 goblet squats
20 KBS
30 DUs

6.25.13

A. 5x3 Press

B. Muscle ups!

6.24.13

A. 7x5 Back squat

B. EMOTM for 10 minutes:
1 power clean + 1 squat clean + 1 hang squat clean

6.21.13

A. Supersets of:
5x5 Press
5x5 Strict weighted pull-ups

B. For time: handstand holds (on the wall)

C. 400m run
21 HSPU
400m run
15 HSPU
400m run
9 HSPU

6.20.13

A. 5x7 Back squats

B. 3 rounds for time:
5 burpee pull-ups
10 WBS
15 weighted step ups
20 KBS

6.18.13

A. Supersets of:
5x5 Deadlift
5x5 Box jumps

B. 21-18-15-12-9-6-3
Front Squats
Sit-ups

6.17.13

A. Supersets of:
5x5 Bench Press
5x5 Pendlay Rows

B. Max rep pull-ups
Max rep ring dips

6.14.13

A. Squat Snatch - Work up to heavy single

B. Repeat twice:
2 minutes dumbbell power snatch (right arm)
1 minute rest
2 minutes TTB
1 minute rest
2 minutes dumbbell power snatch (left arm)
1 minute rest
2 minutes burpees
1 minute rest

6.13.13

A. Jerk - Work up to a heavy split jerk

B. 10 min. AMRAP:
5 Push press
10 Deadlift
15 Box jumps

Tips - Muscle-ups and Pull-ups

Two great videos:

Muscle-up mechanics 

Pull-up mechanics

4:30 Class Cancelled

Hey y'all,
There will no longer be a 4:30 edition of Core HIIT. Sorry to break the news this way (especially to Tim), but there just aren't enough people coming then. If we can get more people interested in coming to it, I will think about reinstating the 4:30 class.
Thanks and sorry again (mostly to Tim)!
Devin

6.11.13

A. Squat cleans - establish a daily single

B. Not-so-nasty girls:
30 air squats
3 muscle ups
5 hang power cleans

The original "Nasty Girls"

6.10.13

4:30/5:30 will be with Coach Eddie today, but I'll be back Tuesday!

A. Turkish get-ups - Technique

B. While one person rows 250m, the other people hold an L-sit or do Turkish get-ups. Complete 4 rounds total.

6.7.13

A. Deadlift 5, 3, 1 @ 90% of max

B. Tabata mashup: Wall balls + Kbs

C. Not for time: 3x20 GHSU + 3x20 Back extensions

6.6.13

A. Back squat 5, 3, 1 @ 90% of max

B. Squat snatch technique work

C. Power snatches + Double Unders:
1 + 10
2 + 20
3 + 30
4 + 40
5 + 50
4 + 40
3 + 30
2 + 20
1 + 10

6.4.13

A. Bench Press - Work up to a 5-rep max

B. 4 rounds:
1 minute max rep pushups
400m sprint
Rest two minutes between rounds

6.3.13

A. Press 5, 3, 1 @ 90% of max

B. Thruster technique

C. "Fran"
21-15-9
Thrusters
Pull-ups

Efficiency tips for pull-ups