Boxing timer set to buzz at 30 second intervals for 3 minutes with a one minute rest between rounds. There are 6 exercises in each 3 minute round with exercises changing every 30 seconds.
Round 1
Boxer's shuffle
Pushups
Air Squat
KB Snatch left (36)
KB Snatch right
Burpees
Round 2
Dynamax V-sit passing ball hands to feet
2-hand KB Swing (36 - 44)
Air squat snatch
Alternating KB press (36-44)
Jumping Pullups
Ball squat cleans
Round 3
Single KB clean and jerk (52)
Walking Lunges
Burpee Pullups
KB snatch left
KB snatch right
Jumping Dips
Run 400 and then repeat a second time
Tuesday, August 28, 2007
Monday, August 27, 2007
Monday August 27, 2007
Run 400
Pullups
Pushup
Sit up
Squat
1, 2, 3....10
Run 400
Run, one rep of each exercise, then two, then three and so on finishing with the run
Eug 11:53
Lance 14:14
Brian 14:18
Jennifer 16:21
Pullups
Pushup
Sit up
Squat
1, 2, 3....10
Run 400
Run, one rep of each exercise, then two, then three and so on finishing with the run
Eug 11:53
Lance 14:14
Brian 14:18
Jennifer 16:21
Sunday August 26, 2007
Timeless
Swing
Clean and Press
Thruster
Snatch
6 reps with 36
4 reps with 44
2 reps with 52
12 Ring Dips
8 PUllups
4 HSPU
Run 400
Two rounds
Bob, Stuart, Alyse and me
Swing
Clean and Press
Thruster
Snatch
6 reps with 36
4 reps with 44
2 reps with 52
12 Ring Dips
8 PUllups
4 HSPU
Run 400
Two rounds
Bob, Stuart, Alyse and me
Friday, August 24, 2007
Friday August 24, 2007
Me Love You Long Time (Epic)
Run 1/4 mile
50 KB Snatches (44)
50 D-Ball Slams (25)
50 Calories Rowing
Run 1/2 mile
40 KB Swings (44)
40 Pullups
40 Push Press (75)
Run 3/4 mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball (20)
Run 1 mile
20 DB Thrusters (35)
20 Sand Bag Clean and Jerks (35-40)
30 2-hand KB Push Press (44)
Eugene 54:09
Stuart 54:55
Dayna 1:03:09
Alyse 1:05:12
Bob 1:05:20
Run 1/4 mile
50 KB Snatches (44)
50 D-Ball Slams (25)
50 Calories Rowing
Run 1/2 mile
40 KB Swings (44)
40 Pullups
40 Push Press (75)
Run 3/4 mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball (20)
Run 1 mile
20 DB Thrusters (35)
20 Sand Bag Clean and Jerks (35-40)
30 2-hand KB Push Press (44)
Eugene 54:09
Stuart 54:55
Dayna 1:03:09
Alyse 1:05:12
Bob 1:05:20
Thursday, August 23, 2007
Thursday August 23, 2007
Burgener Warm Up
10 OHS with 10 lb stick
8 Power Snatch (65)
6 Press (85)
4 Push Press (95)
3 Clean and Jerk (115)
2 Burpee Deadlift/Box Jump (225)
1 Burpee Pullover
3 Rounds
Eugene, Bob, Jennifer, Lance, Alyse
10 OHS with 10 lb stick
8 Power Snatch (65)
6 Press (85)
4 Push Press (95)
3 Clean and Jerk (115)
2 Burpee Deadlift/Box Jump (225)
1 Burpee Pullover
3 Rounds
Eugene, Bob, Jennifer, Lance, Alyse
Tuesday, August 21, 2007
Monday August 20, 2007
Five and Dime
5 Clean and Jerk 115
10 Pullups
5 Burpee Box Jumps
10 KB Swings (52)
5 Ring Dips
5 Rounds for Time
Stuart 13:42
Dayna 17:55
Alyse 18:25
Jennifer 21:20
5 Clean and Jerk 115
10 Pullups
5 Burpee Box Jumps
10 KB Swings (52)
5 Ring Dips
5 Rounds for Time
Stuart 13:42
Dayna 17:55
Alyse 18:25
Jennifer 21:20
Sunday, August 19, 2007
Saturday August 19, 2007
Got Burpee
SDLHP (75)
Push Jerk (75)
Pullups
Ring Pushups
Burpee
The first 4 exercises descend 10, 9, 8...1 but the burpee goes the other way 1, 2, 3...10
Eugene 18:28
Stuart 21:54
Dayna 23:53
Alyse 24:28
Lance 25:14
Jennifer 29:42
SDLHP (75)
Push Jerk (75)
Pullups
Ring Pushups
Burpee
The first 4 exercises descend 10, 9, 8...1 but the burpee goes the other way 1, 2, 3...10
Eugene 18:28
Stuart 21:54
Dayna 23:53
Alyse 24:28
Lance 25:14
Jennifer 29:42
Friday, August 17, 2007
Friday August 17, 2007
SWAT Training
The 400 (modified down to 300)
Row (Calories)
Wall Ball (20)
KB Swings (52)
Pullups
Burpees
KB Snatch (44)
Box Jumps
Ring Dips
Ball Slams (30)
Push Press (75)
First round 20 reps each
Second round 10 reps each
Frank 16:16
JD 17:06
Erik 17:39
Chris 17:39
Eugene 18:30
Tom 19:24 (had to wait for the rower)
Mark 20:00
Glen 20:52
Kevin 21:12
Brian 22:00 (new hire deputy)
Later in the day Ryan 22:10
The 400 (modified down to 300)
Row (Calories)
Wall Ball (20)
KB Swings (52)
Pullups
Burpees
KB Snatch (44)
Box Jumps
Ring Dips
Ball Slams (30)
Push Press (75)
First round 20 reps each
Second round 10 reps each
Frank 16:16
JD 17:06
Erik 17:39
Chris 17:39
Eugene 18:30
Tom 19:24 (had to wait for the rower)
Mark 20:00
Glen 20:52
Kevin 21:12
Brian 22:00 (new hire deputy)
Later in the day Ryan 22:10
Wednesday August 15, 2007
Air Assault
100 Rope Jumps
10 Pullups
10 Ring Dips
200 m Row
20 KB Swings (52)
20 Ball Slams (30)
400 m Run
40 Air Squats
40 Sit ups
3 rounds for time
Eugene 28:39
Stuart 33:30
Dayna 34:44
100 Rope Jumps
10 Pullups
10 Ring Dips
200 m Row
20 KB Swings (52)
20 Ball Slams (30)
400 m Run
40 Air Squats
40 Sit ups
3 rounds for time
Eugene 28:39
Stuart 33:30
Dayna 34:44
Monday, August 13, 2007
Sunday August 12, 2007
Party with the Girls
The idea here was to give each of the girls a chance and sample just a bit of their wares.
Angie - 20 each pullups, pushups, situps, squats
Grace - 30 cleand and jerks with 75 lbs
Helen - Run 400, 21 swings with a 52 lb KB, 12 pullups (1 round)
Karen - 25 wall ball shots
Fran - 21 Thrusters (75) 21 Ring Dips
Elizabeth - Run 400 21 Squat Cleans (75) 21 Ring Dips
Dayna 21:20 (green band)
Eugene 22:48
Stuart 24:43
Brian 25:00
The idea here was to give each of the girls a chance and sample just a bit of their wares.
Angie - 20 each pullups, pushups, situps, squats
Grace - 30 cleand and jerks with 75 lbs
Helen - Run 400, 21 swings with a 52 lb KB, 12 pullups (1 round)
Karen - 25 wall ball shots
Fran - 21 Thrusters (75) 21 Ring Dips
Elizabeth - Run 400 21 Squat Cleans (75) 21 Ring Dips
Dayna 21:20 (green band)
Eugene 22:48
Stuart 24:43
Brian 25:00
Friday August 10, 2007
SWAT Training Day
Day Off Tomorrow (modified)
5 Box Jumps (135 plus chains)
10 Ring Dips
5 Burpee Pullovers
10 KB Swings (72)
5 Clean and Jerk (115)
10 Pullups
Eugene, Tom, Frank, JD, Glen
Day Off Tomorrow (modified)
5 Box Jumps (135 plus chains)
10 Ring Dips
5 Burpee Pullovers
10 KB Swings (72)
5 Clean and Jerk (115)
10 Pullups
Eugene, Tom, Frank, JD, Glen
Thursday August 9, 2007
Just Shoot Me
Run 400
The BEAR complex with reps of 5-4-3-2
(Squat Clean - Press - Back Squat - Push Press - Thruster)
3 Weighted Pullups (12 lbs)
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (85)
5 Push Press
7 Push Jerk
3 Rounds for Time
Lance 21:15
Run 400
The BEAR complex with reps of 5-4-3-2
(Squat Clean - Press - Back Squat - Push Press - Thruster)
3 Weighted Pullups (12 lbs)
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (85)
5 Push Press
7 Push Jerk
3 Rounds for Time
Lance 21:15
Wednesday August 8, 2007
Eugene Ryan Lance Stuart Alyse Dayna
Row 35 33 32 30 27 26 43 35 30 26 37 32
P. Press 51 43 30 48 37 28 60 42 45 36 55 50
Squat 63 67 47 48 61 61 66 57 68 63 63 66
Ring PU 39 46 50 26 36 33 44 37 40 38 49 45
502 379 400 507 456 497
Two minutes for each exercise for max reps with one minute between exercises repeated for two rounds.
Hard to line the numbers up in this format. The row column's first to entries of 35 and 33 are my calories for rowing. The 32 and 30 are Ryan's scores and so on through the list. The 502 was my score, 379 was Ryan's score and so on. Killer workout.
Row 35 33 32 30 27 26 43 35 30 26 37 32
P. Press 51 43 30 48 37 28 60 42 45 36 55 50
Squat 63 67 47 48 61 61 66 57 68 63 63 66
Ring PU 39 46 50 26 36 33 44 37 40 38 49 45
502 379 400 507 456 497
Two minutes for each exercise for max reps with one minute between exercises repeated for two rounds.
Hard to line the numbers up in this format. The row column's first to entries of 35 and 33 are my calories for rowing. The 32 and 30 are Ryan's scores and so on through the list. The 502 was my score, 379 was Ryan's score and so on. Killer workout.
Tuesday August 7, 2007
Box Squats
135 x 10
135 + chains x 8
135 + chains and band x 6
135 x 12
then
10, 9, 8...1 Pullups
1, 2, 3...10 Ring Dips
Alternating exercises
Eug 6:34
Ryan 7:50 (green band)
Scott 9:20 (green band)
5 tire flips with jump through for each person, alternating
Run to gate
Hammer hits x 20
Air squats x 20
For the first round we would each jump through the tire on every flip. That took too long. For the second round just the person flipping the tire jumped through.
13 minutes
135 x 10
135 + chains x 8
135 + chains and band x 6
135 x 12
then
10, 9, 8...1 Pullups
1, 2, 3...10 Ring Dips
Alternating exercises
Eug 6:34
Ryan 7:50 (green band)
Scott 9:20 (green band)
5 tire flips with jump through for each person, alternating
Run to gate
Hammer hits x 20
Air squats x 20
For the first round we would each jump through the tire on every flip. That took too long. For the second round just the person flipping the tire jumped through.
13 minutes
Monday August 6, 2007
Elizabeth
Power Cleans (115)
Ring Dips
Rounds of 21-15-9
Stuart 4:42
Alyse 5:19 (65, green band)
Dayna 5:30 (green band)
Eugene 6:10
Scott 7:45 (green band)
Lance 9:45
Clean and Jerk 115 then pullover on trapeze bar 20 rounds
On the last 5 rounds Stuart and I added 10 situps and 10 pushups and a burpee before the pullover.
Power Cleans (115)
Ring Dips
Rounds of 21-15-9
Stuart 4:42
Alyse 5:19 (65, green band)
Dayna 5:30 (green band)
Eugene 6:10
Scott 7:45 (green band)
Lance 9:45
Clean and Jerk 115 then pullover on trapeze bar 20 rounds
On the last 5 rounds Stuart and I added 10 situps and 10 pushups and a burpee before the pullover.
Sunday, August 12, 2007
Sunday August 5, 2007
ME DL to 270 for me 320 for Stuart
ME Press to 100 for me 120 for Stuart
Alyse went to 165 and 65
ME Press to 100 for me 120 for Stuart
Alyse went to 165 and 65
Friday August 3, 2007
Day off Tomorrow
5 Box Squats (135 with chains)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Jerk (115)
19 Minutes
Dayna, Stuart, Alyse
5 Box Squats (135 with chains)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Jerk (115)
19 Minutes
Dayna, Stuart, Alyse
Friday, August 03, 2007
Thursday August 2, 2007
Steaming Entrails
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Eugene19:03
Stuart 24:13
Ryan 27:33
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Eugene19:03
Stuart 24:13
Ryan 27:33
Wednesday, August 01, 2007
Wednesday August 1, 2007
5 Box Squats (135)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Push Jerk (111)
5 Rounds (24 minutes)
Eugene, Scott, Bob, Ryan
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Push Jerk (111)
5 Rounds (24 minutes)
Eugene, Scott, Bob, Ryan
Tuesday July 31, 2007
Frelen
Ryan 22:10
Shawl of Discomfort
Row 500 10 Push Press (75)
Row 400 20 Push Press
Row 300 30 Push Press
Row 200 40 Push Press
Row 100 50 Push Press
Stuart 11:40
Dayna 11:50
Eugene 12:19
Scott 13:35
Ryan 22:10
Shawl of Discomfort
Row 500 10 Push Press (75)
Row 400 20 Push Press
Row 300 30 Push Press
Row 200 40 Push Press
Row 100 50 Push Press
Stuart 11:40
Dayna 11:50
Eugene 12:19
Scott 13:35
Sunday July 29, 2007
Frelen
Run 800
15 DB Thrusters (35)
15 Pullups
3 Rounds for Time
Stuart 18:42
Dayna 23:15 (30, Jumping)
Alyse 25:15 (25, green band - huge pullup improvement)
Run 800
15 DB Thrusters (35)
15 Pullups
3 Rounds for Time
Stuart 18:42
Dayna 23:15 (30, Jumping)
Alyse 25:15 (25, green band - huge pullup improvement)
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