Tuesday, August 28, 2007

Tuesday August 28, 2007

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

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

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

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

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

Wednesday August 22, 2007

5 and Dime

Lance 18:06

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

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

Saturday August 18, 2007

The 400 (-100)

Stuart 18:29
Dayna 18:57

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

Thursday August 16, 2007

Air Assault

Ryan 22:44

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

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

Saturday August 11, 2007

Week 6 day 2 for DL/Press Program

Eugene to 270/100
Stuart to 315/120

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

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

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.

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

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.

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

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

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

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

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

Monday July 30, 2007

Frelen

Eugene 17:50
Bob 22:21 (35)
Scott 25:00

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)