Functional Movement Training: 2015

This is recovery week. Do not exercise with a purpose this week. Physical activity is ok. Play basketball, go hiking, or do nothing. Just don't exercise on purpose.

Enjoy

Friday, July 10, 2015

Thursday, July 9, 2015

Wednesday, July 8, 2015

Tuesday, July 7, 2015

Monday, July 6, 2015

Saturday, July 4, 2015

Friday, July 3, 2015

Thursday, July 2, 2015

7.2.15- W/M6

5 rounds for time

50 double unders
15 overhead presses @50% PR
15 front squats @ 60% PR

Wednesday, July 1, 2015

7.1.15- W/M/G3

AMRAP 20 minutes

20 wallball shots
30 double unders
40 air squats

Tuesday, June 30, 2015

6.30.15- M/G6

5 rounds for time

10 walking lunges
15 air squats
20 sit ups
25 push ups
sprint 100 meters

Monday, June 29, 2015

6.29.15- W6

Push to new personal records

Benchpress 3,2,2,2,1,1,1,1,1

Saturday, June 27, 2015

Friday, June 26, 2015

Thursday, June 25, 2015

6.25.15- G/W3

5 rounds for time

30 seconds L sit hold
20 air squats
10 push ups
5 pull ups

Wednesday, June 24, 2015

6.24.15- G/W/M3

AMRAP 20 minutes

30 air squats
20- 25lbs kettlebell swings (10 each arm)
sprint 100 meters

Tuesday, June 23, 2015

6.23.15- W/M5

5 rounds for time

5 clean and jerk @ 80% PR
10 wallball shots
Run 800 meters

Monday, June 22, 2015

Saturday, June 20, 2015

Friday, June 19, 2015

6.19.15- W5

Push to new personal record

Clean and Press 3,2,2,2,1,1,1,1,1

Thursday, June 18, 2015

6.18.15- M/G5

5 rounds for time

Run 800 meters
10 dips
5 handstand push ups

Wednesday, June 17, 2015

6.17.15- M/G/W3

AMRAP 20 Minutes

30 Double Unders
15 Chest to Floor push ups
15- 35Lbs kettlebell swings

Tuesday, June 16, 2015

6.16.15- G/M3

5 rounds for time

10- 24 inch box jumps
Sprint 100 meters
15 Dips
Sprint 100 meters

Monday, June 15, 2015

Saturday, June 13, 2015

Friday, June 12, 2015

6.12.15- G4

Practice handstand pushups for 15 minutes

Thursday, June 11, 2015

6.11.15- W/M4

5 rounds for time

10 Snatches @ 80% PR
15 wallball shots
Bike 1 K

Wednesday, June 10, 2015

6.10.15 W/M/G2

AMRAP 20 minutes

15 overhead presses @ 50% PR
Row 250 Meters
10 Pull Ups

Tuesday, June 9, 2015

6.9.15- M/G4

5 rounds for time

10- 24 inch box jumps
25 air squats
Bike 800 meters

Monday, June 8, 2015

6.8.15- W4

Push to new personal record

Snatches 3,2,2,2,1,1,1,1,1

Saturday, June 6, 2015

Friday, June 5, 2015

Thursday, June 4, 2015

6.4.15- G/W2

5 rounds for time

5 overhead presses @ 80% PR
10 walking lunges
15 push ups
20 air squats
25 sit ups

Wednesday, June 3, 2015

6.3.15- G/W/M2

AMRAP 20 Minutes

10 Push Ups
20-25lbs hanging kettlebell snatches (10 each arm)
Sprint 100 meters

Tuesday, June 2, 2015

6.2.15- W/M 3

5 Rounds for Time

10 Clean and press @ 80% PR

15- 35lbs kettlebell swings

Run 400 Meters

Monday, June 1, 2015

Saturday, May 30, 2015

Friday, May 29, 2015

5.29.15-W3

PUSH TO NEW PERSONAL BEST

PRESSES 3,2,2,2,1,1,1,1,1

Thursday, May 28, 2015

5.28.15-M/G3

5 ROUNDS FOR TIME

ROW 500 METERS
10 PULL UPS
50 DOUBLE UNDERS
10 PUSH UPS

Wednesday, May 27, 2015

5.27.15-M/G/W2

AMRAP 20 MINUTES

RUN 200 METERS
10 DIPS
15 WALLBALL SHOTS

Tuesday, May 26, 2015

5.26.15- G/M2

5 ROUNDS FOR TIME

10-24 INCH BOX JUMPS
15 PULL UPS
20 SIT UPS
25 WALKING LUNGES
ROW 100 METERS

Monday, May 25, 2015

Saturday, May 23, 2015

Friday, May 22, 2015

5.22.15- G2

PRACTICE FOR 15 MINUTES

WALKING HANDSTANDS

Thursday, May 21, 2015

5.21.15- W/M2

5 ROUNDS FOR TIME

10 FRONT SQUATS @ 70% PR
ROW 250 METERS
10 OVERHEAD PRESSES @ 80%PR
ROW 250 METERS

Wednesday, May 20, 2015

5.20.15- W/M/G1

AMRAP 20 MINUTES

20-25LBS KETTLEBELL SWINGS
RUN 100 METERS
10 HANGING CLEANS @ 50% PR
10 PUSH UPS

Tuesday, May 19, 2015

5.19.15- M/G2

5 ROUNDS FOR TIME

BIKE 800 METERS
15 AIR SQUATS
30 DOUBLE UNDERS
15 PUSH UPS

Monday, May 18, 2015

5.18.15- W2

PUSH TO NEW PERSONAL BEST

CLEANS 3,2,2,2,1,1,1,1,1

Saturday, May 16, 2015

Friday, May 15, 2015

Thursday, May 14, 2015

5.14.15- G/W1

5 ROUNDS FOR TIME

10 DIPS
20 WALKING LUNGES
25 SIT UPS
10 HANGING CLEANS @80% PR

Wednesday, May 13, 2015

5.13.15- G/W/M1

AMRAP 20 MINUTES

10 PULL UPS
25-25LBS KETTLEBELL SWINGS
50 DOUBLE UNDERS

Tuesday, May 12, 2015

5.12.15- W/M1

5 ROUNDS FOR TIME

10 HANGING CLEANS @80% PR
RUN 400 METERS
10- 35LBS KETTLEBELL SWINGS
RUN 400 METERS

Monday, May 11, 2015

Saturday, May 9, 2015

Friday, May 8, 2015

5.8.15- W1

WORK FOR NEW PERSONAL BEST

DEADLIFTS 3,2,2,2,1,1,1,1,1

Thursday, May 7, 2015

5.7.15- M/G1

5 ROUNDS

ROW 500 METERS
10 WALKING LUNGES
ROW 500 METERS
10 DIPS

Wednesday, May 6, 2015

5.6.15- M/G/W 1

AMRAP 20 MINUTES

30 DOUBLE UNDERS
15 CHEST TO FLOOR PUSH UPS
15- 35LBS KETTLEBELL SWINGS

Tuesday, May 5, 2015

5.5.15- G/M1

5 ROUNDS FOR TIME

10 PULL UPS
15 DIPS
ROW 500 METERS
20 WALKING LUNGES
25 SIT UPS

Monday, May 4, 2015

Saturday, April 25, 2015

4.25.15-5.3.15 REST WEEK

Enjoy this time off to let your body recover.

Friday, April 24, 2015

Thursday, April 23, 2015

Wednesday, April 22, 2015

Tuesday, April 21, 2015

Monday, April 20, 2015

Saturday, April 18, 2015

Friday, April 17, 2015

Thursday, April 16, 2015

4.16.15 - W/M 12

5 ROUNDS FOR TIME

10 OVERHEAD SQUATS @ 80% PR
5 DEADLIFTS @ 80% PR
RUN 400 METERS

Wednesday, April 15, 2015

4.15.15 - W/M/G 6

AMRAP 20 MINUTES

10 THRUSTERS @ 50% PR
BIKE 500 METERS
L SIT HOLD 30 SECONDS

Tuesday, April 14, 2015

4.14.15 - M/G12

5 ROUNDS FOR TIME

ROW 1000 METERS
20 PUSH UPS
ROW 500 METERS
L SIT HOLD 30 SECONDS

Monday, April 13, 2015

4.13.15 - W12

PUSH FOR NEW PR 3,2,2,2,1,1,1,1,1

BENT OVER ROWS

Saturday, April 11, 2015

Friday, April 10, 2015

Thursday, April 9, 2015

4.9.15 - G/W6

5 ROUNDS FOR TIME

10 PULL UPS
15 DIPS
20 WALKING LUNGES
5 DEAD LIFTS @ 90% PR

Wednesday, April 8, 2015

4.8.15 - G/W/M6

AMRAP 20 MINUTES

10 PULL UPS
20- 25LBS ONE ARM KETTLEBELL SWINGS (10 EACH ARM)
SPRINT 100 METERS

Tuesday, April 7, 2015

4.7.15 - W/M 11

5 rounds for time

10 front squats @ 80% PR
10 bent over rows @ 80% PR
row 500 meters

Monday, April 6, 2015

Saturday, April 4, 2015

Friday, April 3, 2015

4.3.15 - W11

Push for new PR - 3,2,2,2,1,1,1,1,1

Backsquats

Thursday, April 2, 2015

4.2.15 - M/G11

5 rounds for time

50 double unders
7 HS push ups
15 pull ups
row 250 meters

Wednesday, April 1, 2015

4.1.15 - M/G/W6

AMRAP 20 MINUTES

SPRINT 200 METERS

L SIT HOLD 30 SECONDS

20-35LBS SINGLE ARM KETTLEBELL SWINGS (10 EACH ARM)

Tuesday, March 31, 2015

3.31.15 - G/M6

5 rounds for time

50 air squats
row 100 meters
30 sit ups
row 100 meters
10 pull ups

Monday, March 30, 2015

Saturday, March 28, 2015

Friday, March 27, 2015

3.27.2015- G4

Practice handstand pushups for 15 minutes

Thursday, March 26, 2015

3.26.2015- W/M 10

5 rounds for time:

10 hanging cleans @ 80% PR
7 deadlifts @ 70% PR
Bike 1k

Wednesday, March 25, 2015

3.25.2015- W/M/G 5

AMRAP 20 minutes

10 hanging snatches @ 50% PR
Row 250 meters
10 dips

Tuesday, March 24, 2015

3.24.2015- M/G 10

5 rounds for time:

5 HS pushups
row 250 meters
30 sit ups
row 250 meters

Monday, March 23, 2015

3.23.2015- W10

Push to new PR: Clean and Jerk 3,2,2,2,1,1,1,1,1

Saturday, March 21, 2015

Friday, March 20, 2015

Thursday, March 19, 2015

3.19.2015- G/W 5

5 rounds for time:

7 HS push ups
thrusters @ 70% PR- rd1-15, rd2-13, rd3-11, rd4- 9, rd5 7
Dips rd1-10, rd2-8, rd3-6, rd4-4, rd5-2
20 air squats

Wednesday, March 18, 2015

3.18.2015- G/W/M 5

AMRAP 20 minutes

10-24 inch box jumps
20 front squats @ 60% PR
row 200 meters

Tuesday, March 17, 2015

3.17.2015- W/M 9

5 rounds for time:

10 back squats @ 80% PR
run 400 meters
deadlifts @ 90%- rd1-5, rd2-4, rd3-3, rd4-2, rd5-1

Monday, March 16, 2015

Saturday, March 14, 2015

Friday, March 13, 2015

3.13.2015- W9

Push to new PR: overhead squats 3,2,2,2,1,1,1,1,1

Thursday, March 12, 2015

3.12.2015- M/G 9

5 rounds for time:

bike 1600 meters
row 500 meters
pushup- Start at 30 and subtract 5 for each round.

Wednesday, March 11, 2015

3.11.2015- M/G/W 5

AMRAP 20 minutes:

row 500 meters
15 pull ups
20 hanging 35lbs kettlebell snatched (10 each arm).

Tuesday, March 10, 2015

3.10.2015- G/M 5

5 rounds for time:

10-24 inch box jumps
sprint 100 meters
15 dips
sprint 100 meters
10 pull ups

Monday, March 9, 2015

Saturday, March 7, 2015

Friday, March 6, 2015

Thursday, March 5, 2015

3.5.2015- W/M 8

5 rounds for time:

10 sumo deadlift HP @ 80% PR
10 thrusters @ 80% PR
row 250 meters

Wednesday, March 4, 2015

3.4.2015- M/G/W 5

AMRAP 20 minutes

row 500 meters
15 pull ups
20 Hanging 35lbs. kettlebell snatches (10 each arm).

Tuesday, March 3, 2015

3.3.15- M/G 8

5 rounds for time:

run 200 meters
15 dips
row 200 meters
15 push ups

Monday, March 2, 2015

3.2.2015- W8

Push to new PR- Thrusters 3,2,2,2,1,1,1,1,1

Saturday, February 28, 2015

Friday, February 27, 2015

Thursday, February 26, 2015

2.26.15- G/W4

5 rounds for time:

10 Front Squats @ 70% PR
15 Push Ups
10 Overhead Presses @ 80% PR
15 Pull Ups

Wednesday, February 25, 2015

2.25.15- G/W/M4

As many rounds as possible- 20 minutes

L Sit Hold- 30 seconds
20 Thrusters @ 60% PR
50 Double Unders

Tuesday, February 24, 2015

2.24.15- W/M7

5 rounds for time:

10 Bent over rows @ 80% PR
50 double unders
10 Overhead Presses @ 80% PR

Monday, February 23, 2015

Saturday, February 21, 2015

Friday, February 20, 2015

2.20.15- W7

New PR- Sumo Deadlift High Pull 3,2,2,2,1,1,1,1,1

Thursday, February 19, 2015

2.19.15- M/G7

5 rounds for time:

Row 200 meters
20 push ups
Row 200 meters
20 walking lunges

Wednesday, February 18, 2015

2.18.15- M/G/W4

As many rounds as possible- 20 minutes

Bike 800 Meters
7 Handstand push ups
14-35 lbs. single arm kettlebell swings (7 each arm)

Tuesday, February 17, 2015

2.17.15- G/M4

5 rounds for time:

7 handstand pushups
20 walking lunges
sprint 100 meters
25 sit ups
10 pull ups

Monday, February 16, 2015

Sunday, February 8, 2015

Periodically it is good to let the body recover entirely from working out. If you have been with us since the first day you have now completed 11 weeks of training. You've earned the week off. Rest, enjoy the week off and please do not worry about working out. Come Monday, you know what will happen, more workouts will be posted. Take this week to post pictures, stories, or leisure activities from this week off.