Saturday, June 30, 2007

Friday June 29, 2007

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

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

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)

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

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

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

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

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

Wednesday, June 20, 2007

Shawl of Discomfort

Row Push Press
500 10
400 20
300 30
200 40
100 50

Eugene 14:47
Stuart 13:19
Dayna 14:54

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

Friday June 15, 2007

DL ME Program, same as June 11

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

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

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

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

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

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

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

Saturday, June 02, 2007

Friday June 1, 2007

Same DL and Press workout as Sunday the 27th.

Thursday May 31, 2007

Same DL and Press workout as Sunday the 27th.