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For those of you following along at home please see my Facebook page for workouts. I am now posting them there. Thanks

http://www.facebook.com/pages/Paramount-Personal-Training/87110002590

Saturday 4/21/12

1. Goat Mob
2. Speed Ladder
3. Med Ball Cleans
4. W.O.D.
"Fight Gone Bad"
3 Rounds of 
Wallball
SDHP(75, 55)
Box Jump
Push Press(75, 55)
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Post total points to the comments section


Se 12/12/11 for previous scores

Thursday 4/19/12

1. Sh/ Hip Mobility
2. Row 1000m for time
3. Prehab/ Hip Drill
4. Squat Clean Practice
5. W.O.D.
15 min AMRAP
9 Hang Snatches
15 Burpees
21 DU


See Jan 10th for previous scores

Tuesday 4/17/12

1. OHS MWOD
2.Warm Up-Stairs
3.Floor Angels/Hollow Rocks/Hip Drills
4. OHS and Snatch Drills
5. Snatch Skill 3x7(Post weight)
6. W.O.D.
Fitness Test
2 minute AMRAP of each:

HR Push Ups
Anchored Sit Ups
Air Squats


See 11/14 for previous scores

Saturday 4/14/12

1. Mobility
2. 5 Min JR
3. CF Warm
4. Prehab/Sumo stretch
5. W.O.D.

10,9,8,7,6,5...

DL
HR Push Ups
GHD Sit Ups

3,2,1 Go!

Thursday 4/12

1. Sh/ Hip Mobility
2. Junk Yard Dog
3. OHS and Snatch Drills
4. W.O.D
5 Rounds
5 Pull Ups
10 GHD Sit Ups
20 DU

5. 10 Min Squat test/Stretch

4/10/12

1. Mobility(Wrist, Shoulders, Hips)
2. Row 1000m
3. Front Squat Perfection
4. Squat Cleans 30( For technique)
5. W.O.D.
7 Min AMRAP
4 Burpee Box Jumps
10 KB Swings

1. Jump Rope
2. Junk Yard Dog
3. CF Warm Up
4. Burgener Warm Up/ Snatch Practice
W.O.D.
Team Relay
Row
-Wall Ball
-Burpees
-Alternating Lunges
-GHD Sit Ups
-Sledgehammer
-KB Swings

Thursday 4/5/12

1. Wrist/Ankle/Shoulder Mobility
2. 25 Box Jumps
3. Row 500m
4. Clean Review and vids
5. Grace (w/ row)
  5 Rounds
  400m Row
  15 OHS

Those of you at home, feel free to run 400m instead

Tuesday 4/3/12

1. 5 Min DU Practice
2. Hip Mobility/ Junk Yard Dog/Burgener Warm Up
3. Skill-Snatch vids and practice
4. W.O.D.
3 Rounds
10 KB Snatches(53/35)
Row 200m
25 HR Push Ups

Thursday 3/29

1. Row
2. Mobility
3. Back Squat 5x5
4. W.O.D.
"Annie"
50, 40,30,20,10
DU
Sit Ups

See January 5 for previous times

Tuesday 3/27/12

1. Mobility/Hip/ Shoulder
2. Row 500
3. Hip Opening Drills

W.O.D.
3 Rounds
1 Farmer Carry
2 DL
3 Pull Ups
4 HS PU or Wall Walk

1. Mobility
2. 5 Min Jump Rope
3. Gymnastics Warm Up
W.O.D.
 7 Rounds of 7
Cnj(95/65)
KB Swing(60/35)
Burpees


See 11/30/11 for previous scores

Tuesday 3/20/12

1.Chest, Shoulder Mobility(Internal Rotation)
2. Gymnastics Warm Up( Hollow Rocks, Kip Practice, OH Squats/Dips, Ring Rows,Back Ext)
3. W.O.D.
3 Rounds
10 Broad Jumps
20 Thrusters(95,75)
30 Sit Ups

March Madness Fun!

32 Cal Row
16 Hang Snatches
8 Toes 2 Bar
4 Box Jumps
2 HRPU
1 Made FT
2 HRPU
4 Box Jumps
8 ToeS 2 Bar
16 Cleans
32 DU

Tuesday 3/14/12

1. Mobility
2. Gymnastics Warm Up(L Hangs, HSPU, Hip Ext, Ring Rows)
3. W.O.D.
3 Rounds
50 DU
Row 500
4. Mobility/Total Prep

Saturday 3/10/12

1.Dynamic Warm Up
2. CF Warm Up
3. 2 Rounds-Partner Workout
4. 1500m Row

Thursday 3/8/12

1. Row 1000m
2. Hip Mobility
3. Strength-Back Squat 4x3
4. W.O.D.
Death By Pull Ups:
With a continuously running clock do 1 pull up the 1st minute, 2 pull ups the second minute, 3 Pull ups the 3rd minute.... For as long as you are able.

When you fail rest 3 minutes then  begin death by push ups...

ENJOY!

Tuesday 3/6/12

1. Sh Mobility
2. Dynamic Warm Up
3.Strength-Sh Press 4x3
4. W.O.D.
30 Squat Cleans

There is no time component to this W.O.D

Saturday 3/3/12

1.Speed Ladder
2. Partner Warm Ups-Waterfall Push Ups and Squats
3. KB Snatch technique
4. W.O.D.
Team Workout:

Broad Jumps
Jumping Pullups
Weighted Wall Sits
GHD Sit Ups

5. Flexibility

1.Mobility
2. Row 500m
3. Back Squat 4x5
4. W.O.D
10 Min AMRAP
5 DL
10 Wallball
5 Burpees


See 10/18/11 for previous scores

Tuesday 2/28/12

1. 2min of jump rope, power bounces,du
2.Chest/Shoulder Mobility
3.Warm Up
4.Bench Press 4x10
5.W.O.D.
3Rounds
15 Bench Knees 2 Elbows
20 DU
25 Squats

3,2,1 GO!

Thrusday 2/23/12

1.Mobility
2. Warm Up-DU
3. Strength/Skill-Jerks 1(1pp followed by 1pj)
4.W.O.D.
3 Rounds
20 Walking Lunges
5 SDHP(135,95)
Broadjump Down and Back

Tuesday 2/21/12

1.Row 500
2. Gymnastics Warm Up( 3 Rounds of 5-HS Push Ups, Ring Rows, Pistols)
3. W.O.D.
21,15,9
Push Press(95,65)
Front Squat
Knees 2 Elbows
Row 200m

(See 1/13/12)

Saturday 2/17/12

1. Mobility
2. Speed Ladder Relay
3. Back Squat 5x3
4. W.O.D.
5 Rounds
7 Pull Ups
14 GHD Sit Ups
21 Box Jumps
Row 200M

Thursday 2/16/12

1. 5 Min Jump Rope
2.CF Warm Up
3. Jerk Review
4. W.O.D.
 "Grace"
30 Clean & Jerk

Tuesday 2/14/12

1. Row
2. Gymnastics Warm Up(Kip Practice, 10 kip attempts, Back Ext 3x10)
3.
W.O.D.
    A.3x3 of :
         KB Snatches
         KB Get Ups
         KB Clean& Jerks
(If you are at home use db instead of KB)

    B. 3, 200m Sprints on Rower(1.5 min rest in between, Use treadmill if @ home)

Saturday 2/11/12

1. Row 500 M
2.Strength-Shoulder Press 5x3
3. W.O.D.
12 Minute AMRAP
10 OH Squats(95,75)
20 DU
10 SDHP(95,75)

1. Dynamic Warm Up
2.Gymnastics Warm Up(Tripod Frog Stands, L Hangs, Ring Push Ups, Pistol Practice)
3. W.O.D.
5 Rounds
7 Pull Ups(Use 1 band more difficult than currently using)
15 HR Push Ups
Walking Lunges  (length of gym and back 2x)

Tuesday 2/7/12

1. Row 700m/Mobility
2. Strength-Deadlift 5x3
3. W.O.D.
3 Rounds
10 Power Cleans
20 KB Swings
40 Sit Ups

Saturday 2/3/12-Team Challenge

1. Warm Up
2. W.O.D.
Each person must complete each exercise 1x. Score is a total of points from each team
2 min of each:

Farmers Carry(Length of the gym =1)
Pull Ups
Sledge Hammer
Burpees
Made Baskets
Row (For calories)

Thursday 2/2/12

10 Deadlifts (225, 185)
15 Box Jumps
20 Burpees
30 Knees 2 Elbows
Row 300m
40 Push Presses(45,35)
4 Trips Down Steps
50 Wall Ball
60 Jumping Pull Ups

Tuesday 1/21/12

1. 5min Jump Rope
2.OH Squat 5x5
3.W.O.D.
Tabata-20 Seconds of work followed by 10 seconds of rest. This is for 8 intervals. (4min) The score is the least number of reps completed during any of the eight intervals. Ie. If you score 25,20,17,28,20,19,17,13. You score is 13.
 KB Swings(Power Swings)
2 Min Break
HR Push Ups
2Min Break
Box Jumps

Mobility

Grab that LAX ball and go to work!

Saturday 1/28/12

1.5 min Jump Rope
2. Core Training
3. Strength
Front Squat 5x3
W.O.D.
3 Rounds
5 GHD Sit Ups
10 Knees to Elbows
Row 200M
30 DU

Thursday 1/26/12

1. Speed Ladder/ Mobility
2.Gymanstics Warm Up/Practice(Kip Practice, Deadhang Pull Ups3X5)(L hangs-2 Minutes Cumulative,3x5 Hip Ext)
3. W.O.D.
20 minute AMRAP
1 HS Push Up (or wallwalk)
2 DL(80% of 1RM)
3 Box Jumps (24/20)
4 Burpees

Tuesday 1/24/12

1. Dynamic Warm Up/ Hip Mobility
2. Skill/Strength- Snatch 1-1-1-1-1
3. W.O.D.
Row 3000 m(Those of you at home, do your warm up and run 2 miles for time. By "for" time I mean as fast as you can. Not a casual comfortable pace. It's 12-18 minutes of your life. Go hard!)

See 12/10 for previous times

Saturday 1/21/12

1. Row 500m
2. Mobility/CF Warm up
3.W.O.D.
5 Rounds
20 DL(50% 1RM)
20 DU

Thursday 1/18/12

1. Dynamic Warm Up Series/Squat Mobility
2. Strength-Back Squat 5x5
3. W.O.D.

3 Rounds
25 Wall Ball
Run 400 M
20 Burpees

Tuesday 1/17/12

1. 5 Min DU practice
2.Gymnastics Skill Practice
(Kip Practice, Deadhang Pull Ups5x5) (3 Round L hangs x 10 Seconds, Hip Extensions x 5)3. W.O.D
30 KB Clean and Press(15 per side)
30 Alt KB Swings
20 KB Clean and Press(10 per side)
20 Alt KB Swings
10 KB Clean and Press5(per side)
10 Alt Kb Swings

KB must touch the floor @ the bottom of each clean

Saturday 1/14/12

Notice not only his intensity level for these heavy lifts, but also the fact that he has the same prep routine. It's like shooting a free throw or stepping up to bat.

1.Warm Up- Hamstring Mobility, Row 500m
2. Strength/ Skill
Deadlift 5x5
3. W.O.D.
21,15,9 of
Push Press(95, 65)
Front Squat
Knees to Elbows
After each round row 200m

Thursday 1/12/12

1. 5 Min Jump Rope
2. Gymnastics Warm up
5 sets of:
- Kick up to handstand x 3 attempts
-Ring push-ups x 5
-Tr i p o d /fr o g s t an d x 1 0 s eco n d s
-Overhead squats x 5 reps (4-2-2 Speed)
(men’s/women’s bar, training Bar)
3. W.O.D.

25 Kb Swings(53, 35)
5 Box Jumps
20 Kb Swings
10 Box Jumps
15 Kb Swings
15 Box Jumps
10 Kb Swings
20 Box Jumps
5 Kb Swings
25 Box Jumps

Tuesday, Jan 10th

W.O.D.

20 min AMRAP (As Many Reps As Possible)
- 9 hang snatches
- 15 burpees
- 21 double unders

For those of you a home, do 5 kettle bell or dumbbell snatches on each side instead of the 9 hang snatches

Saturday 1/7/12

1.Dynamic Warm Up
2.Gymnastics Skill Practice
(Kip Practice, Deadhang Pull Ups5x5) (3 Round L hangs x 10 Seconds, Hip Extensions x 5)
3.W.O.D.
"Nancy"
5 Rounds for time
OH Squats(95/75)
Run 400 M

1. Calf Mobility/Dynamic Warm Up
2. Deadlift 5x5
3. W.O.D.
"Annie"
50,40,30,20,10
DU
Sit Ups

(If you cant do double unders, single under x3)

Post deadlift weight and W.O.D. time

Tuesday 1/2/12

1. Jump Rope 5 min
2.Gymnastics Warm Up#1


Upper-body pressing
5 sets of:
- Kick up to handstand x 3 attempts
-Ring push-ups x 5   
-Tr i p o d /fr o g s t an d x 1 0 s eco n d s
Legs
3 sets of:
-Overhead squats x 10 reps
(men’s/women’s bar, training Bar, PVC)
-Kettlebell deadlifts x 10 reps (24/16 kg

3. W.O.D.
Fran
21,15,9
Thrusters
Pull Ups

Post Time, time weight, and type of pull ups