Burgener Warmup
OHS and dislocates
Odd Object Cleans
Halo - Partial Halo
Around the body pass and Uppercut Pass
Swings and swing flips
Lateral Hop Burpees through tire
Rage Box Throws
Skin the Cat
Janda situps - Flip and Dip
Hollow Rock - DARC swings, walking DARC swings, WDS with flip
Situp Press - Clean- Catch - Thruster
Saxon Side Bends - Swing Clean Snatch
Russian Twist - TGU
Pilates Ball Shooters - Heavy clean and jerk ladder
Stuart, Marotha, Lance, Alex, Ryan and me
Saturday, June 30, 2007
Thursday June 28, 2007
Max Effort DL and Press for me
Jumping Pullups
Ring Pushups
Swings
4 x 25
Dayna 12:02
Alyse 13:03
Jumping Pullups
Ring Pushups
Swings
4 x 25
Dayna 12:02
Alyse 13:03
Thursday, June 28, 2007
Wednesday June 27, 2007
Row 1000, Run 400 as a warm up
Ball Squat Cleans - working on the bottom of the squat
Net - Ladder - Rope
KB swings and squat work
Clean catch and snatch catch
Tabata Squats
Eugene 17
Jennifer 14
Lance 13
Alex 14
Jaimie 12
Pasha 0 (had to rest for one of the rounds)
Jumping Pullups
Swings
Ring Pushups
Eugene 10:58 (4 x 25 44 lb KB)
Jennifer 13:16 (4 x 25 35 lb KB knees)
Lance 18:41 (4 x 25 35 lb KB)
Alex 13:23 (4 x 20 26 lb KB)
Jaimie 15:00 (2 x 15 26 lb KB knees)
Ball Squat Cleans - working on the bottom of the squat
Net - Ladder - Rope
KB swings and squat work
Clean catch and snatch catch
Tabata Squats
Eugene 17
Jennifer 14
Lance 13
Alex 14
Jaimie 12
Pasha 0 (had to rest for one of the rounds)
Jumping Pullups
Swings
Ring Pushups
Eugene 10:58 (4 x 25 44 lb KB)
Jennifer 13:16 (4 x 25 35 lb KB knees)
Lance 18:41 (4 x 25 35 lb KB)
Alex 13:23 (4 x 20 26 lb KB)
Jaimie 15:00 (2 x 15 26 lb KB knees)
Tuesday June 26, 2007
Same general KB work with lots of swings, squates and basic movements
Mae West with no time - 7 people, 8 stations
Mae West with no time - 7 people, 8 stations
Monday June 25, 2007
KB Halo/Partial Halo
Around the body pass and uppercut pass
1 hand swings - waist, chest, overhead
Bottoms up press 2 x 5
2 hand KB press 2 x 10
Snatch 2 x 10
Get up sit up
Around the body pass and uppercut pass
1 hand swings - waist, chest, overhead
Bottoms up press 2 x 5
2 hand KB press 2 x 10
Snatch 2 x 10
Get up sit up
Sunday, June 24, 2007
Sunday June 24, 2007
Just Stuart for the ME DL and Press workout
I was too tired from yesters double KB workout
DL from 180 to 315
Press from 90 to 120
I was too tired from yesters double KB workout
DL from 180 to 315
Press from 90 to 120
Saturday June 23, 2007
AM with Lance, Alex, Jennifer
Net-Ladder-Rope to warm up
KB Halo x 10 L, x 10 R
Partial Halo x 10
Standing KB Pullover x 10
Renegade Row x 5
Around the body pass
Add between and around legs pass
Add uppercut pass
Swings
1 and 2 hand variations
Release and catch
Walking DARC swings
Low-Middile-High swings x 10
Clean
Standard clean with arc
Straight pull
Clean Catch
Add thruster
Repeat entire series with the snatch
PM workout with Stuart and Dayna
Same workout as in the morning
Add heavy cleans and more reps
72-52-44 Clean for reps of 4, 6, 8
61-52-44 Push press for reps of 4, 6, 8
Walking DARC swing with flip
Net-Ladder-Rope to warm up
KB Halo x 10 L, x 10 R
Partial Halo x 10
Standing KB Pullover x 10
Renegade Row x 5
Around the body pass
Add between and around legs pass
Add uppercut pass
Swings
1 and 2 hand variations
Release and catch
Walking DARC swings
Low-Middile-High swings x 10
Clean
Standard clean with arc
Straight pull
Clean Catch
Add thruster
Repeat entire series with the snatch
PM workout with Stuart and Dayna
Same workout as in the morning
Add heavy cleans and more reps
72-52-44 Clean for reps of 4, 6, 8
61-52-44 Push press for reps of 4, 6, 8
Walking DARC swing with flip
Thursday June 21, 2007
Row (Calories)
Push Press (75) (45)
Pullups
Ring Pushups
Box Jump
Wall Ball (20) (12)
10-8-6-4
Eugene 9:15
Alex 11:45
Jennifer 12:43
Lance 14:16
Push Press (75) (45)
Pullups
Ring Pushups
Box Jump
Wall Ball (20) (12)
10-8-6-4
Eugene 9:15
Alex 11:45
Jennifer 12:43
Lance 14:16
Wednesday, June 20, 2007
Monday June 18, 2007
15 Double Unders
15 Box Jumps
15 Burpees
15 Foot Rope Climb
Max rounds in 20 minutes
Stuart 4 + 15 DU
Dayna 4
Alyse 3 3/4
15 Box Jumps
15 Burpees
15 Foot Rope Climb
Max rounds in 20 minutes
Stuart 4 + 15 DU
Dayna 4
Alyse 3 3/4
Friday June 15, 2007
DL ME Program, same as June 11
No press program today, my right shoulder hurt under load.
No press program today, my right shoulder hurt under load.
Friday, June 15, 2007
Thursday June 14, 2007
Rage Against the Machine
Row 1000, 750, 500, 250
Push Press (75)
Situps
Pullups
Hollow Rock
Bench Press (115)
Reps of 25, 20, 15, 10
Eugene 29:28
Stuart 37:44
Row 1000, 750, 500, 250
Push Press (75)
Situps
Pullups
Hollow Rock
Bench Press (115)
Reps of 25, 20, 15, 10
Eugene 29:28
Stuart 37:44
Wednesday June 13, 2007
Air Assault
Jump Rope 100 turns
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time
Eugene 30:06
Stuart 36:16
Jump Rope 100 turns
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time
Eugene 30:06
Stuart 36:16
Monday, June 11, 2007
Monday June 11, 2007
DL Program
Stuart who has a 400 lb DL max
180 x 10
220 x 10
255 x 10
280 x 8
310 x 6
Mine is 300
135 x 10
165 x 10
180 x 10
210 x 8
230 x 6 and I threw in
260 x 2
Jennifer started at 75 and went up in small increments to 105
Then on to the press
Stuart 90 x 8, 105 x 4, 110 x 115 x 4 x 3
Eugene 75 x 8, 90 x 4, 100 x 4 x 3 (I used the log)
Jennifer 50 lbs for all the sets
Stuart who has a 400 lb DL max
180 x 10
220 x 10
255 x 10
280 x 8
310 x 6
Mine is 300
135 x 10
165 x 10
180 x 10
210 x 8
230 x 6 and I threw in
260 x 2
Jennifer started at 75 and went up in small increments to 105
Then on to the press
Stuart 90 x 8, 105 x 4, 110 x 115 x 4 x 3
Eugene 75 x 8, 90 x 4, 100 x 4 x 3 (I used the log)
Jennifer 50 lbs for all the sets
Friday June 8, 2007
SWAT Training - Ya Gotta Tabata
Eug 16 18 12 11 57
Glen 15 13 13 16 51
Tom 17 17 12 11 56
Kevin 15 10 12 11 48
Erik 15 15 14 10 54
Jim 12 10 8 8 38
Frank 18 17 17 10 62
Phil 16 9 16 8 49
Eug 16 18 12 11 57
Glen 15 13 13 16 51
Tom 17 17 12 11 56
Kevin 15 10 12 11 48
Erik 15 15 14 10 54
Jim 12 10 8 8 38
Frank 18 17 17 10 62
Phil 16 9 16 8 49
Thursday June 7, 2007
Row 5000 in pieces
Ab Work
Tire Flip and Jump
KB lifts
Ya Gatta Tabata
Air Squat
Push Press (45 lb barbell)
Situps
KB Snatch (35)
4 minutes between efforts
Stuart 14, 17, 6, 9 = 46
Ab Work
Tire Flip and Jump
KB lifts
Ya Gatta Tabata
Air Squat
Push Press (45 lb barbell)
Situps
KB Snatch (35)
4 minutes between efforts
Stuart 14, 17, 6, 9 = 46
Tuesday June 5, 2007
Valeo Ball Run and bounce
Burpee, pullup, rollup (knees to elbows)
SPUDS
DL program week 2 plus 10 pullups after each DL
Press Program week 2 plus 10 ring pushups after each press
GHD Wallball 4 sets of 10 continuous
HSPU 10-8-6-4
Swings 20-16-12-8
Burpee, pullup, rollup (knees to elbows)
SPUDS
DL program week 2 plus 10 pullups after each DL
Press Program week 2 plus 10 ring pushups after each press
GHD Wallball 4 sets of 10 continuous
HSPU 10-8-6-4
Swings 20-16-12-8
Monday, June 04, 2007
Monday June 4, 2007
Double Ugly (From Connie Morreale who calls it House of Ugly)
10 tgu with a 30 lb bar
20 double unders
30 walking overhead lunges with a 30 lb bar
40 push-ups
30 kettleball swings 44 lb KB
20 floor wipers 95 lb bar
10 box burpees
Two Rounds for time
Eugene 23:25
Dayna 23:54
Stuart 25:08
10 tgu with a 30 lb bar
20 double unders
30 walking overhead lunges with a 30 lb bar
40 push-ups
30 kettleball swings 44 lb KB
20 floor wipers 95 lb bar
10 box burpees
Two Rounds for time
Eugene 23:25
Dayna 23:54
Stuart 25:08
Saturday, June 02, 2007
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