Barbell Bettys / Fraternity Barbell

Saturday January 29, 2011

If you're finished all of this weeks homework and feel up to it, do the Catalyst WOD posted on the chalk board. Otherwise use this weekend to rest, or catch up on missed homework.

Friday January 28, 2011

Bettys Level 1

 

Warm up

15 overhead walking lunge (10# ball)

10 GHR

5 squat jumps

3 rounds

 

21-15-9

press/box jump/knees to elbows

 

max rep hand stand push up (stink bug)

30 double unders (or 90 single skips)

5 rounds

Barbell Bettys Level II

Are you signed up yet? Get your foot in the door! A lot of Level I Bettys are looking to move on to the more complex lifts! 705-256-1344. Group starts February 21! Keep moving forward!

Bettys II focuses on the OLY lifts: the clean, the jerk, and the snatch; and more intermediate skill acquisition, like pullups and double-unders.

Wednesday January 26, 2011

Bettys level 1

Warm up 3 Rounds 10 back extensions 20 Situps 30 sec plank hold

Deadlift Work up to your 1 Rep Max using a set of 5, then 3, and then as many attempts at 1. Record your weights

5 x as many in a row pull ups or body weight row. 1 minute rest between sets   25 burpees 25 skips for time

 

 

Tuesday January 25, 2011

Skipping warm up 15 Sit ups 10 squats 5 burpees x2   Row 500m 20 Skips Row 500 m 20 Walking lunge  5 Rounds

 

January 22, 2011

Bettys/Frat 1

 

Skipping warmup

 

Strength

Bench Press 3x3

short rest and then...

21 push ups

21 pull ups

15 push ups 

15 pull ups

9 push ups

9 pull ups

(Scale pull ups as necessary)

 

finish with a 500m row as fast as possible

Friday January 21, 2011

Betty's Level 1 

 

Skipping Warm up

50 singles

40 skiers

30 alternating feet

20 high knees

10 double unders

2 Rounds

 

Then...

10 Overhead Walking Lunge (increase weight each round)

1 min plank

3 Rounds

  

Then....

5 Rounds:

15 Weighted sit ups

10 HGR

5 Burpees

 

Wednesday January 19

Warm up 

400m row

10 wall ball

10 ball slams

X2

 

Then.....

Press 5x5

Push Press 3x3

 

Then...

10 Stinkbugs

10 Pullups

10 Box Jumps

3 Rounds for time

 

Tuesday January 17, 2010

Betty's Level 1

Warm up

Skipping 10 each x2 of Single hops, alternating feet, skiers, high knees, double unders.

15 air squats

10 situps

5 push ups

3 rounds.

 

Dynamic stretch

 

Squat 5 Rep Max. Increase your weight from last week by 5 lbs or more.

5 x 5 Box jumps

 

Then....

15, 10, 5 

Burpees

Pull ups

For time

 

Saturday January 15, 2011

Betty's Level 1

Weekly Warm up 

 

10 Stinkbugs

10 Push ups

10 Wall ball

3 Rounds for time

 

Back squat  5 x 5