Deadlift 230 + box jump
Fat bar clean and push jerk 115
Handstand pushups
Squat with 115 + red band and 35 lb of chain
Push press 2 x 52 lb KB
5 rounds for time
Eugene, Dayna, Stuart, Alyse, Scott
Row 3000
Tuesday, February 27, 2007
Monday February 26, 2007
Row 5000 24:30
Jennifer 3000 14:40
Olivia
35 lb DB Thruster
Pullups
Ring Dips
52lb KB Swing
Reps of 15-12-9 for Time
Samantha
75 lb barbell
Press - Push Press - Push Jerk
Pullups
Reps of 21-15-9 for Time
Press 7, Push Press 7, Push Jerk 7
21 Pullups
Press 5, Push Press 5, Push Jerk 5
15 Pullups
Press 3, Push Press 3, Push Jerk 3
9 Pullups
Olivia Samantha Total
Eugene 6:54 3:40 10:34
Dayna 7:38 5:14 12:52
Loree 7:43 5:38 13:21
Alyse 8:43 5:38 14:21
Scott 10:09 7:00 17:09
Bob 9:22 5:19 14:41
Stuart 7:41 5:19 13:00
GHD WB
DB Sit up and press
Vertical ring pulls (5-4-3)
OH Ball sit up tire hits (15 lb)
Ab Roller
Reps of 10-8-6
Jennifer 3000 14:40
Olivia
35 lb DB Thruster
Pullups
Ring Dips
52lb KB Swing
Reps of 15-12-9 for Time
Samantha
75 lb barbell
Press - Push Press - Push Jerk
Pullups
Reps of 21-15-9 for Time
Press 7, Push Press 7, Push Jerk 7
21 Pullups
Press 5, Push Press 5, Push Jerk 5
15 Pullups
Press 3, Push Press 3, Push Jerk 3
9 Pullups
Olivia Samantha Total
Eugene 6:54 3:40 10:34
Dayna 7:38 5:14 12:52
Loree 7:43 5:38 13:21
Alyse 8:43 5:38 14:21
Scott 10:09 7:00 17:09
Bob 9:22 5:19 14:41
Stuart 7:41 5:19 13:00
GHD WB
DB Sit up and press
Vertical ring pulls (5-4-3)
OH Ball sit up tire hits (15 lb)
Ab Roller
Reps of 10-8-6
Sunday, February 25, 2007
Saturday February 24, 2007
Row 5000 22:14
Stuart 22:48
Saxon side bends 12 lbs
Twisting ball throw 12 lbs
Sit up throws 12 lbs
DB sit up press
10-8-6
Stuart 22:48
Saxon side bends 12 lbs
Twisting ball throw 12 lbs
Sit up throws 12 lbs
DB sit up press
10-8-6
Friday February 23, 2007
Fractured Runny Angie
Frank 20:11
Eugene 20:54
Tom 20:54
Phil 21:36
Chris 21:38
Byron 21:48
Kristi 22:12
Kevin 23:00
JD 23:00 (Pukie visit)
Jim 26:04
PM
Stuart 28:52
Row 500, 400, 300, 200, 100
Bob 1:54, 1:30, 1:00, 40, 18
Alyse 1:50, 1:26, 1:02, :40, 19
Eugene Row 1000 4:15, 4:12, 4:09,
Row 500 1:52
Frank 20:11
Eugene 20:54
Tom 20:54
Phil 21:36
Chris 21:38
Byron 21:48
Kristi 22:12
Kevin 23:00
JD 23:00 (Pukie visit)
Jim 26:04
PM
Stuart 28:52
Row 500, 400, 300, 200, 100
Bob 1:54, 1:30, 1:00, 40, 18
Alyse 1:50, 1:26, 1:02, :40, 19
Eugene Row 1000 4:15, 4:12, 4:09,
Row 500 1:52
Wednesday February 21, 2007
Fractured Runny Angie
Run 400
25 pushups
25 pullups
25 situps
25 squats
4 rounds for time
Loree 25:38
Bob 27:45
Alyse 30:28
Scott 32:00
Run 400
25 pushups
25 pullups
25 situps
25 squats
4 rounds for time
Loree 25:38
Bob 27:45
Alyse 30:28
Scott 32:00
Tuesday February 20, 2007
Row 5000 25:05
Row 1,500 as 500, 400, 300, 200, 100
Eugene 1:41, 1:22, :59, :39, :18
Stuart 1:35, 1:10, :52, :33, :16
Dayna 1:42, 1:21, :58, :37, :18
Loree 1:56, 1:31, 1:08, :43, :21
Scott 1:49, 1:25, 1:02, :39, :19
Ab work from yesterday
Row 1,500 as 500, 400, 300, 200, 100
Eugene 1:41, 1:22, :59, :39, :18
Stuart 1:35, 1:10, :52, :33, :16
Dayna 1:42, 1:21, :58, :37, :18
Loree 1:56, 1:31, 1:08, :43, :21
Scott 1:49, 1:25, 1:02, :39, :19
Ab work from yesterday
Monday February 19, 2007
Row 5000 23:46
Partner deck squats with band x 10
Deck squats with jump to burpee with jump x 10
Face plant to head stand to hand stand push up x 5
D and Q burpees x 10
Thai boxing drills alternated with jump rope 3 minute rounds x 3 of each
Janda situps x 10
Leg throw downs x 20
Sit up throw downs x 20
DB Overhead situps with press x 10
Vertical ring pulls
Kneeling band pulls with twist
Saxon side bends
Iron cross leg circles
Hollow rock/leg shooters-leg throws
3 sets of 8 reps
Partner deck squats with band x 10
Deck squats with jump to burpee with jump x 10
Face plant to head stand to hand stand push up x 5
D and Q burpees x 10
Thai boxing drills alternated with jump rope 3 minute rounds x 3 of each
Janda situps x 10
Leg throw downs x 20
Sit up throw downs x 20
DB Overhead situps with press x 10
Vertical ring pulls
Kneeling band pulls with twist
Saxon side bends
Iron cross leg circles
Hollow rock/leg shooters-leg throws
3 sets of 8 reps
Saturday, February 17, 2007
Friday February 16, 2007
Heart's on Fire
OHS with 10 lb sand filled pipe x 20
52 lb KB swing x 20
Tire drag (36 lb KB added) 60 yards to mail box
Run to Jennifer's house (about 140 meters)
20 pushups then run back to tire
Pull tire backwards to start
3 rounds for time
Stuart 20:14
Eugene 17:06
Row 3000 14:33 (Jennifer)
Row 5000 24:45
OHS with 10 lb sand filled pipe x 20
52 lb KB swing x 20
Tire drag (36 lb KB added) 60 yards to mail box
Run to Jennifer's house (about 140 meters)
20 pushups then run back to tire
Pull tire backwards to start
3 rounds for time
Stuart 20:14
Eugene 17:06
Row 3000 14:33 (Jennifer)
Row 5000 24:45
Thursday February 15, 2007
Row 5000 23:35
the Bear x 2
Ball Buster + jump x 3
Flip and Dip with 44 lb KB x 4
BB Snatch with 75 lbs x 5
DB Thruster (45) x 6
Pullups x 10
Ring Dips x 10
3 rounds for time
Dayna 12:35
Stuart 14:34
Alyse 14:34
Loree 13:43
Scott 15:45
L-sit 10 seconds on 15 seconds off
Hollow rock then immediately V-sits for 10-8-6
Ab Roller then immediately 20 lb ball situps 10-8-6
the Bear x 2
Ball Buster + jump x 3
Flip and Dip with 44 lb KB x 4
BB Snatch with 75 lbs x 5
DB Thruster (45) x 6
Pullups x 10
Ring Dips x 10
3 rounds for time
Dayna 12:35
Stuart 14:34
Alyse 14:34
Loree 13:43
Scott 15:45
L-sit 10 seconds on 15 seconds off
Hollow rock then immediately V-sits for 10-8-6
Ab Roller then immediately 20 lb ball situps 10-8-6
Wednesday7 February 14, 2007
Row 5000 24:50
Row 3000 15:11 (Jennifer)
Chandra and Jennifer
Run 400
20 hammer hits
10 95 lb squats
Run 400
DL + tire jump x 10
GHD wall ball
Road Rage 2 laps
20 lb ball alt with Colleen and Jerk
Row 5000 24:40
Row 3000 15:11 (Jennifer)
Chandra and Jennifer
Run 400
20 hammer hits
10 95 lb squats
Run 400
DL + tire jump x 10
GHD wall ball
Road Rage 2 laps
20 lb ball alt with Colleen and Jerk
Row 5000 24:40
Tuesday February 13, 2007
Row 5000 22:45
C & J 115 lb fat bar x 3
Yoke Carry 140 lbs 50 yards
15 pushups
Run back to start
DL 240 x 3
Tire Drag + 36 lb KB inside 50 yards
15 air squats
Run back to start
110 lb Bumper Rock clean x 3
Farmer's Walk 80 lbs each hand 50 yards
15 pushups
Run back to start
65 lb fat handled DB clean and PP x 3 ea arm
Big tire flip x 5 run to 50 yard mark
15 pushups
Run to start
3 rounds
Row 5000
C & J 115 lb fat bar x 3
Yoke Carry 140 lbs 50 yards
15 pushups
Run back to start
DL 240 x 3
Tire Drag + 36 lb KB inside 50 yards
15 air squats
Run back to start
110 lb Bumper Rock clean x 3
Farmer's Walk 80 lbs each hand 50 yards
15 pushups
Run back to start
65 lb fat handled DB clean and PP x 3 ea arm
Big tire flip x 5 run to 50 yard mark
15 pushups
Run to start
3 rounds
Row 5000
Monday February 12, 2007
Row 5000 24:50
Row 3000 15:37 (Jennifer)
Strung out, backwards and upside down Fran
Run 800 - 600 - 400
Thrusters
Pullups
9-21-15
Loree 16:25
Dayna 17:35
Stuart 15:58
Alyse 21:24
Scott 24:07
Row 3000 15:37 (Jennifer)
Strung out, backwards and upside down Fran
Run 800 - 600 - 400
Thrusters
Pullups
9-21-15
Loree 16:25
Dayna 17:35
Stuart 15:58
Alyse 21:24
Scott 24:07
Sunday February 11, 2007
Row 5000
Kill Bob
Row 250
Ring Pushups
Pullups
Box Jumps
Clean and Jerk (95)
Ball Slams (20)
21-15-9
Dayna 18:00
Loree 20:43
Stuart 21:11
Bob 23:09
Kill Bob
Row 250
Ring Pushups
Pullups
Box Jumps
Clean and Jerk (95)
Ball Slams (20)
21-15-9
Dayna 18:00
Loree 20:43
Stuart 21:11
Bob 23:09
Saturday, February 10, 2007
Friday February 9, 2007
SWAT Day
The Cub (65 lbs on thick bar) (like the bear only without the front squat thruster at the end) x 3
Squat clean
Push Press
Back Squat
Thruster
Road Rage (without tire flip) x 6
Burpee to ball and pushup
Stand with ball to squat clean
Press ball overhead and slam
Jump on tire
Ring Dips x 9
Pullups x 12
Erik, JD, Frank, Bill, Tom, Byron, Phil, Roland, Kevin, Chris and me.
In the afternoon Alyse did the same workout
The Cub (65 lbs on thick bar) (like the bear only without the front squat thruster at the end) x 3
Squat clean
Push Press
Back Squat
Thruster
Road Rage (without tire flip) x 6
Burpee to ball and pushup
Stand with ball to squat clean
Press ball overhead and slam
Jump on tire
Ring Dips x 9
Pullups x 12
Erik, JD, Frank, Bill, Tom, Byron, Phil, Roland, Kevin, Chris and me.
In the afternoon Alyse did the same workout
Thursday February 8, 2007
Row 5000 24:25
Same workout as yesterday: Stuart, Bob, Dayna, Alyse,
Loree did Helen in 11:25
Same workout as yesterday: Stuart, Bob, Dayna, Alyse,
Loree did Helen in 11:25
Wednesday February 7, 2007
Gene Row 3000 12:15
Jen 14:59
Loree row 2000 9:32
With Loree
Burgener Warmup
Snatch Grip High Pull x 2 then Snatch repeated 5 x
10 Ring Dips
10 Pullups
10 Box Jumps
Clean Grip High Pull x 2 then Squat Clean, Press, Push Press, Push Jerk 5 x
10 Ring Pushups
10 KB Swings
10 Box Jumps
Go through top exercises, then bottom and repeat entire thing 3 x
Jen 14:59
Loree row 2000 9:32
With Loree
Burgener Warmup
Snatch Grip High Pull x 2 then Snatch repeated 5 x
10 Ring Dips
10 Pullups
10 Box Jumps
Clean Grip High Pull x 2 then Squat Clean, Press, Push Press, Push Jerk 5 x
10 Ring Pushups
10 KB Swings
10 Box Jumps
Go through top exercises, then bottom and repeat entire thing 3 x
Tuesday, February 06, 2007
Tuesday February 6, 2007
Row 5000 23:40
Row 3000 14:55 (Jennifer)
4 dip squats/1 dip jump x 3 (15 reps)
10 full squats
Repeat dip squats and dip jump
Increase weights each time 45, 65, 95, 115, 135
Landmine press (70) 6 reps each arm
Full contact twist (45) 6
Wall ball (20) 15
Ring push ups x 15
Supine horizontal tricep extensions (25) 10
Incline DB press (55) 6
3 rounds
Dayna, Alyse, Loree, Jennifer, Bob, Scott, me
Row 3000 14:55 (Jennifer)
4 dip squats/1 dip jump x 3 (15 reps)
10 full squats
Repeat dip squats and dip jump
Increase weights each time 45, 65, 95, 115, 135
Landmine press (70) 6 reps each arm
Full contact twist (45) 6
Wall ball (20) 15
Ring push ups x 15
Supine horizontal tricep extensions (25) 10
Incline DB press (55) 6
3 rounds
Dayna, Alyse, Loree, Jennifer, Bob, Scott, me
Monday February 5, 2007
Row 5000 22:20
With 2 x 25 lb DB
High pull from floor
Bent over row
Snatch from the floor
Hang Squat Clean/Thruster
5 reps each x 2
On Thai Pads
Punch - L-R-L-R Kick L
Punch - R-L-R-L Kick R
Alternate 3 x each side
5 rounds
Knees to elbows
Hollow rock
Weighted sit ups (Sit ups with 20lb ball held overhead)
Ab Roller
Reps of 10-8-6
Dayna, Alyse, Bob, Stuart, me
With 2 x 25 lb DB
High pull from floor
Bent over row
Snatch from the floor
Hang Squat Clean/Thruster
5 reps each x 2
On Thai Pads
Punch - L-R-L-R Kick L
Punch - R-L-R-L Kick R
Alternate 3 x each side
5 rounds
Knees to elbows
Hollow rock
Weighted sit ups (Sit ups with 20lb ball held overhead)
Ab Roller
Reps of 10-8-6
Dayna, Alyse, Bob, Stuart, me
Saturday, February 03, 2007
Friday February 2, 2007
Jennifer 3000 15:40
Row 5000 24:10
Ball Trampoline Throws
Hammer Hits 20-18-16
Knee ups 10-8-6
Ball Slams 20-18-16
Hollow Rock 10-806
GHD Wall Ball x 40
Jennifer same in the afternoon
Row 5000 24:10
Ball Trampoline Throws
Hammer Hits 20-18-16
Knee ups 10-8-6
Ball Slams 20-18-16
Hollow Rock 10-806
GHD Wall Ball x 40
Jennifer same in the afternoon
Thursday February 1, 2007
Row 2000
Wednesday's Workout
Dayna 36:00
Alyse 36:21
Stuart 36:00
Loree
Flip and Dip x 10, swings x 20
Squats 12-10-8-6-4 with increasing loads
Then the 10 rep weight x 20
Colleen and Jerk and Box Jump
Wednesday's Workout
Dayna 36:00
Alyse 36:21
Stuart 36:00
Loree
Flip and Dip x 10, swings x 20
Squats 12-10-8-6-4 with increasing loads
Then the 10 rep weight x 20
Colleen and Jerk and Box Jump
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