Row 500 or Run 400 meters
The Bear (95 lbs) x 5
Hex Bar DL + Box Jump (260 lbs) x 5
Clean and Jerk (115 lbs) x 5
Rock Clean (110 lbs) x 5
DB Clean and Jerk (50 lbs) x 5 ea. hand
4 rounds (Very difficult - and Epic because of the difficulty)
Alternate run or row before each set
Bob - DNF
Loree 35:37
Eugene 46:41
Wednesday, January 31, 2007
Tuesday January 30, 2007
Jennifer Row 3000 15:01
Eugene Row 2000 8:40
Row 250
Spuds 10, Omni Ball 10, Box Jumps 10, Wall Ball 10
Row 250
Ab Roller Jumps 10, Bag Cleans 10, Burpee Sqt. Throw 10, Over-Unders 10
Row 250
BB Snatch-Back Squat-Thruster 10, Burpee-knee up-pull up - knee up, Rage Ball, Swings 20
Row 250
Squat Clean-Thruster 10, Hammer Hits 20, GHD WB 15, Flip and Dip 10
Loree, Bob, Stuart, Alyse, Dayna
Eugene Row 2000 8:40
Row 250
Spuds 10, Omni Ball 10, Box Jumps 10, Wall Ball 10
Row 250
Ab Roller Jumps 10, Bag Cleans 10, Burpee Sqt. Throw 10, Over-Unders 10
Row 250
BB Snatch-Back Squat-Thruster 10, Burpee-knee up-pull up - knee up, Rage Ball, Swings 20
Row 250
Squat Clean-Thruster 10, Hammer Hits 20, GHD WB 15, Flip and Dip 10
Loree, Bob, Stuart, Alyse, Dayna
Monday January 29, 2007
Jennifer Row 2000 15:59
Eugene Row 5000 22:15
Row 5000 20:38 (PR)
Bench to 180
DL to 286
Squat to 180
10-8-6-4-2
Loree, Stuart, Dayna, Alyse, and me
Eugene Row 5000 22:15
Row 5000 20:38 (PR)
Bench to 180
DL to 286
Squat to 180
10-8-6-4-2
Loree, Stuart, Dayna, Alyse, and me
Sunday January 28, 2007
Bob, Loree, Stuart and me
Tire drag for two and tire flip for two, to mail box and back
Tire drag, heavy bag carry and 4 sets of 10 pushups and hollow rock to Jennifer's house and back
Push Press 115 x 3
Clean 125 x 3
Hammer Hits x 6 with jump
40 yard run between each exercise
5 rounds - 9 minutes
Row 5000 23:40
Tire drag for two and tire flip for two, to mail box and back
Tire drag, heavy bag carry and 4 sets of 10 pushups and hollow rock to Jennifer's house and back
Push Press 115 x 3
Clean 125 x 3
Hammer Hits x 6 with jump
40 yard run between each exercise
5 rounds - 9 minutes
Row 5000 23:40
Friday January 26, 2007
Tire rope presses up hill
Tire rope lat pulls tricep extensions down
Tire drags and runs
20 minutes worth
95 x 12
115 x 10
135 x 8
155 x 6
175 x 4
150 x 20
Hand Squats 135 x 10 x 2, 180 x 4 (10 for Stuart
Tire rope lat pulls tricep extensions down
Tire drags and runs
20 minutes worth
95 x 12
115 x 10
135 x 8
155 x 6
175 x 4
150 x 20
Hand Squats 135 x 10 x 2, 180 x 4 (10 for Stuart
Thursday January 25, 2007
Stuart Dayna Alyse
Row 2000 8:13 8:23 9;05
Run 1000 5:31 6:35 6:58
Row 2000 8:26 8:23 9:20
Run 10005:55 6:55 8:06
Row 2000 8:42 8:24 9:20
Run 1000 6:46 6:46 8:50
Row 2000 8:41 8:21 8:43
Run 1000 5:49 6:51 9;35
Row 2000 8:13 8:23 9;05
Run 1000 5:31 6:35 6:58
Row 2000 8:26 8:23 9:20
Run 10005:55 6:55 8:06
Row 2000 8:42 8:24 9:20
Run 1000 6:46 6:46 8:50
Row 2000 8:41 8:21 8:43
Run 1000 5:49 6:51 9;35
Thursday, January 25, 2007
Wednesday January 24, 2007
Row 2000 8:53
Burpee, jump up, knees up, pullup, pullover (or knees up again) x 10
Run .6 miles 5:07
20 Omniball single arm circles
Row 2000 8:46
SPUDS x 12
Run .6 miles 5:17
Ab Roller jump ups x 10
Row 2000 8:26
Blue bag cleans x 10
Run .6 miles 5:03
Delt and Quad Burpees x 10
Row 2000 8:23
30 lb ball burpee, squat clean, thruster throw x 10
Run .6 miles 4:42
Bob did this in the afternoon with the first row and run as shown and the rest 1,000/400
Burpee, jump up, knees up, pullup, pullover (or knees up again) x 10
Run .6 miles 5:07
20 Omniball single arm circles
Row 2000 8:46
SPUDS x 12
Run .6 miles 5:17
Ab Roller jump ups x 10
Row 2000 8:26
Blue bag cleans x 10
Run .6 miles 5:03
Delt and Quad Burpees x 10
Row 2000 8:23
30 lb ball burpee, squat clean, thruster throw x 10
Run .6 miles 4:42
Bob did this in the afternoon with the first row and run as shown and the rest 1,000/400
Tuesday January 23, 2007
Row 2000 9:40, 2000 9:19, 2000 8:57
Rowing and Burpee Variations with Dayna, Stuart and Alyse
Rowing and Burpee Variations with Dayna, Stuart and Alyse
Monday January 22, 2007
Row 5,000 21:31
Jen row 5,000 25:35
Sit up throws with 12 lb ball
Yellow Rain
FranLizabeth
Loree 11:26
Dayna 11:28
Alyse 14:09
Stuart 15:28
Jen row 5,000 25:35
Sit up throws with 12 lb ball
Yellow Rain
FranLizabeth
Loree 11:26
Dayna 11:28
Alyse 14:09
Stuart 15:28
Sunday January 21, 2007
Row 5,000 24:50/77,000
Incline Bench 101
T-Bar rows 90/135
DB Bench 52 lb KB
BB Shrugs 215
Hammer hits x 15 each time
15-12-10-8
Loree, Bob, Jennifer, Me
Incline Bench 101
T-Bar rows 90/135
DB Bench 52 lb KB
BB Shrugs 215
Hammer hits x 15 each time
15-12-10-8
Loree, Bob, Jennifer, Me
Saturday January 20, 2007
Row 1,000 23:15/72,000
Squats 95 x 5, 115 x 5, 125 x 5, 135 x 5, 155 x 5
145 x 20
Chains and red band
135, 145, 155
5 reps each to box
SLDL 95, 115, 135
Cleans 135 3 x 3
Squats 95 x 5, 115 x 5, 125 x 5, 135 x 5, 155 x 5
145 x 20
Chains and red band
135, 145, 155
5 reps each to box
SLDL 95, 115, 135
Cleans 135 3 x 3
Friday January 19, 2007
Row 1,000/71,000
DROOL
Pull 250
Bench 175 x 5
T-bar pulls 140 x 5
Push Press 111 x 5
4 rounds
GHD Wall ball x 40
DROOL
Pull 250
Bench 175 x 5
T-bar pulls 140 x 5
Push Press 111 x 5
4 rounds
GHD Wall ball x 40
Thursday January 18, 2006
Row 2000/70,000
Dayna, Stuart, Alyse
Tire with alternating DB's and slam balls
Road Rage and Colleen and Jerk alternating around tire for 2 laps
Snatch 75 x 3
Clean and PP 95 x 3
The Bear 80 x 2
5 rounds
Body twist with KB's for arm anchors
Body Circles
One arm rows
Floor Press
Tabata (backwards) L-sits
Dayna, Stuart, Alyse
Tire with alternating DB's and slam balls
Road Rage and Colleen and Jerk alternating around tire for 2 laps
Snatch 75 x 3
Clean and PP 95 x 3
The Bear 80 x 2
5 rounds
Body twist with KB's for arm anchors
Body Circles
One arm rows
Floor Press
Tabata (backwards) L-sits
Wednesday, January 17, 2007
Wednesday January 17, 2007
Row 1,000 4:08
Row 2,000 8:10 (after leg workout)
3,000/68,000
Row 2,000
Cloak of Despair
Row 500
Push Press (75)
Pullups
Ring Dips
4 x 25 for time
Alyse 27:05
Dayna 32:05
Leg day for Bob and Eug
44 lb KB swings for 20
Flip and dip for 8
Snatch catch, squat thruster x 8
95 x 10 full depth squats
115, 135, 155, 165 each x 5
20 rep squats to full depth with 140
95 lbs + red bands and chains x 5
125 + b and c x 5
135 + b and c x 5
185 + b and c x 5
Row 2,000 8:10 (after leg workout)
3,000/68,000
Row 2,000
Cloak of Despair
Row 500
Push Press (75)
Pullups
Ring Dips
4 x 25 for time
Alyse 27:05
Dayna 32:05
Leg day for Bob and Eug
44 lb KB swings for 20
Flip and dip for 8
Snatch catch, squat thruster x 8
95 x 10 full depth squats
115, 135, 155, 165 each x 5
20 rep squats to full depth with 140
95 lbs + red bands and chains x 5
125 + b and c x 5
135 + b and c x 5
185 + b and c x 5
Monday January 15, 2007
AM Swim with Elizabeth 2,000 meters
Row 5,000 22:30
Row 5,000 22:16
10,000/60,000
Jennifer row 5,000
FGB 197 (176 6 mo. ago)
Afternoon
Row 2000
SPUDs x 12
Drool x 12
Snatch (75)
Clean and Jerk (115)
DL + Box Jump (190)
Press-Push Press-Push Jerk (95)
Reps of 15-12-9 for time
Loree 14:37
Bob 16:51
Alyse 14:55
Dayna 13:33
Stuart 14:22
Row 5,000 22:30
Row 5,000 22:16
10,000/60,000
Jennifer row 5,000
FGB 197 (176 6 mo. ago)
Afternoon
Row 2000
SPUDs x 12
Drool x 12
Snatch (75)
Clean and Jerk (115)
DL + Box Jump (190)
Press-Push Press-Push Jerk (95)
Reps of 15-12-9 for time
Loree 14:37
Bob 16:51
Alyse 14:55
Dayna 13:33
Stuart 14:22
Sunday, January 14, 2007
Sunday January 14, 2007
Row 5,000/50,000
Bob and Loree
Row 1m000
Squat Clean Thruster x 5
Snatch Back Squat Thruster x 5
Same workout as yesterday minus the hand squats
Partial squats 225 to 405 for Bob
135 to 315 for Loree
Bob and Loree
Row 1m000
Squat Clean Thruster x 5
Snatch Back Squat Thruster x 5
Same workout as yesterday minus the hand squats
Partial squats 225 to 405 for Bob
135 to 315 for Loree
Saturday January 13, 2007
Row 1000 4:30
Row 2000 9:30
Row 2000 8:41
5000/45,000
5 x 5 85 to 135 to warm up
135 x 20
Hand Squats 180 x 10, 240 x 4, 180 x 10
Bottom up squats 95 3 x 5
Chain and band squats with 95 lbs 3 x 5 jumping
Partial depth squats (5" or so) 225, 315, 405, 471, 501
Row 2000 9:30
Row 2000 8:41
5000/45,000
5 x 5 85 to 135 to warm up
135 x 20
Hand Squats 180 x 10, 240 x 4, 180 x 10
Bottom up squats 95 3 x 5
Chain and band squats with 95 lbs 3 x 5 jumping
Partial depth squats (5" or so) 225, 315, 405, 471, 501
SWAT Training Jan. 12, 2007
Fight Gone Bad
Tom 336
Chris 308
Eugene 297
Frank 274
JD 260
Mark 251
Byron 241
Evening Class
Alyse 236 (12 lb WB, barbell 60)
Loree 262 (12 lb WB, barbell 45)
Bob 213
Tom 336
Chris 308
Eugene 297
Frank 274
JD 260
Mark 251
Byron 241
Evening Class
Alyse 236 (12 lb WB, barbell 60)
Loree 262 (12 lb WB, barbell 45)
Bob 213
Thursday January 11, 2007
Eugene Row 3,000 in 13:30
Jennifer Row 5,0000 in 26:30
Jennifer same workout as Wednesday but 500 on all rows
Fight Gone Bad
Stuart 309
Dayna 274
Jennifer Row 5,0000 in 26:30
Jennifer same workout as Wednesday but 500 on all rows
Fight Gone Bad
Stuart 309
Dayna 274
Wednesday January 10, 2007
Row 2000 9:09
Row 500 1:50
5 Clean and Push Press 95 lbs
5 Pullups
5 Ring Dips
5 Box Jumps
Row 1000 3:58
10 each lift
Row 1,500 6:28
15 each lift
Row 2000 8:44
20 each lift
Dayna, Stuart, Loree, Alyse, and me
Jennifer - row 5,000 in 28:08
Row 500 1:50
5 Clean and Push Press 95 lbs
5 Pullups
5 Ring Dips
5 Box Jumps
Row 1000 3:58
10 each lift
Row 1,500 6:28
15 each lift
Row 2000 8:44
20 each lift
Dayna, Stuart, Loree, Alyse, and me
Jennifer - row 5,000 in 28:08
Tuesday, January 09, 2007
Monday January 8, 2007
Colleen's a Jerk
Big tire on the floor with 20, 25 and 35 lb DB pairs arranged around the tire pushup distance away. Two reps of C a J at each DB then rotate right for 12 reps.
SPUDS
5 bar squat warm up with weights to 135 for 5 reps each
20 squats with 130
Weight to 160 plus red band for 5 x 2
Weight to 160 plus red band and chains for 5 x 2
Dayna, Stuart, Loree, Brian and Eug
Big tire on the floor with 20, 25 and 35 lb DB pairs arranged around the tire pushup distance away. Two reps of C a J at each DB then rotate right for 12 reps.
SPUDS
5 bar squat warm up with weights to 135 for 5 reps each
20 squats with 130
Weight to 160 plus red band for 5 x 2
Weight to 160 plus red band and chains for 5 x 2
Dayna, Stuart, Loree, Brian and Eug
Saturday January 6, 2007
AM Row 3000
Row 250/Jump Rope x 4
Band runs
Backwards x 10
Forward x 10
Air Squats x 20
x 3
Burpee pullups
Ring Dips
Box Jumps
Hammer Hits
10-8-6
Dayna 6:45
Eugene 7:15
Alyse 7;44
Bob 7:52
Band pulls on back with legs
Feet in tire, lean back, upward ball throws
Ball Sits
Row 250/Jump Rope x 4
Band runs
Backwards x 10
Forward x 10
Air Squats x 20
x 3
Burpee pullups
Ring Dips
Box Jumps
Hammer Hits
10-8-6
Dayna 6:45
Eugene 7:15
Alyse 7;44
Bob 7:52
Band pulls on back with legs
Feet in tire, lean back, upward ball throws
Ball Sits
Friday January 5, 2007
Row 1000
Yellow Rain 3 min
Rage ball x 12
Swings x 20
Swing slams 10-9-8..5 then 3x5
Heavy KB lifts
Plyo ball roll and pushup
Plyoball roll to handstand on bench
Alyse, Bob, Brian, Eugene
Yellow Rain 3 min
Rage ball x 12
Swings x 20
Swing slams 10-9-8..5 then 3x5
Heavy KB lifts
Plyo ball roll and pushup
Plyoball roll to handstand on bench
Alyse, Bob, Brian, Eugene
ThursdayJanuary 4, 2007
AM Row 2000
Eugene 8:44
Jennifer 10:44
Squat 135
DB Bench 55 lb DB's
Deadlift 230 (hex)
Push Press 105
Clean 115
3 x 5
Ring Dips
Hamstring Curls
Box Jumps
Ring Pushups
Pullups
10-8-6
Loree, Dayna, Stuart, Brian, Eugene
Eugene 8:44
Jennifer 10:44
Squat 135
DB Bench 55 lb DB's
Deadlift 230 (hex)
Push Press 105
Clean 115
3 x 5
Ring Dips
Hamstring Curls
Box Jumps
Ring Pushups
Pullups
10-8-6
Loree, Dayna, Stuart, Brian, Eugene
Wednesday January 3, 2007
AM Row 2000
Eugene 7;53
Chandra 9:52
Jennifer 11:00
PM Row 2000
Eugene 7:44
Loree 9:00
Brian 8:33
Alyse 8:57
3 minutes of Ring Push ups and and box jumps
3 minutes of Road Rage
GHD Wall Ball 12 lb x 10, 10 lb 1 hand alt for 10, 6 lb for 10, 5 lb 1 hand alt for 10
Dynamax ball throws
Eugene 7;53
Chandra 9:52
Jennifer 11:00
PM Row 2000
Eugene 7:44
Loree 9:00
Brian 8:33
Alyse 8:57
3 minutes of Ring Push ups and and box jumps
3 minutes of Road Rage
GHD Wall Ball 12 lb x 10, 10 lb 1 hand alt for 10, 6 lb for 10, 5 lb 1 hand alt for 10
Dynamax ball throws
Wednesday, January 03, 2007
Tuesday January 2, 2007
AM Row 2000 8:09 (4,000)
Hand Squats (135lbs) x 8
Landmine Snatch/OHS/Thruster (25 on bar) 4 ea hand alternating
Net-Ladder-Rope 1 trip each
Twice through all exercises
5 bar squat rotation of 5 reps each with 85, 95, 115, 125, 135
20 rep box squats with 125 lbs
Tabata Squats 18 for me
Tabata Push Press with 45 lb bar first was 21, lowest was 12
Stuart, Dayna, Alyse, Bob, Loree, Brian, me
Hand Squats (135lbs) x 8
Landmine Snatch/OHS/Thruster (25 on bar) 4 ea hand alternating
Net-Ladder-Rope 1 trip each
Twice through all exercises
5 bar squat rotation of 5 reps each with 85, 95, 115, 125, 135
20 rep box squats with 125 lbs
Tabata Squats 18 for me
Tabata Push Press with 45 lb bar first was 21, lowest was 12
Stuart, Dayna, Alyse, Bob, Loree, Brian, me
Monday January 1, 2007
AM Row 2000 8:52
PM
10 Push Press 105
5 Snatches each arm 52 lb KB
10 Box Jumps
5 Clean and Jerk each arm 52 lb KB
1 lap 50 feet total 85 lbs each hand
10 Ring Dips
10 Pullups
3 rounds for time
Eugene 11:39
Dayna 12:27
Stuart 13:50
Bob 15:45
Brian 16:00
Knees to Elbows, GHD Wall Ball, Hollow Rock, Leg Shooters-Leg Throws, Band Pulls
Reps of 10-8-6
PM
10 Push Press 105
5 Snatches each arm 52 lb KB
10 Box Jumps
5 Clean and Jerk each arm 52 lb KB
1 lap 50 feet total 85 lbs each hand
10 Ring Dips
10 Pullups
3 rounds for time
Eugene 11:39
Dayna 12:27
Stuart 13:50
Bob 15:45
Brian 16:00
Knees to Elbows, GHD Wall Ball, Hollow Rock, Leg Shooters-Leg Throws, Band Pulls
Reps of 10-8-6
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