Rude Awakening
20 Snatches (44) 10 left/10 right
20 2-hand swings (44)
20 Clean and Jerk (44) 10 left/10 right
10 Barbell Snatches (75)
10 Push Press (95)
10 Clean and Jerk (115)
5 Back Squat (Bodyweight)
5 Deadlifts (Bodyweight x 1.5)
5 Bench Press (Bodyweight + 15 lbs)
2 rounds
Stuart, Lance, Bob, Dayna, Alyse, Eugene, Jack
Monday, October 01, 2007
Sunday September 30, 2007
Artificial Limp
Back Squat (135)
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thrusters (35)
Box Jump
Wall Ball (20)
Box Jump
Rounds of 12-10-8
Bob, Stuart, Lance and Alex
Stuart used 185 in the squat and 225 for the Deadlift
Back Squat (135)
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thrusters (35)
Box Jump
Wall Ball (20)
Box Jump
Rounds of 12-10-8
Bob, Stuart, Lance and Alex
Stuart used 185 in the squat and 225 for the Deadlift
Friday, September 28, 2007
Friday September 28, 2007
Air Assault
Jump Rope 100
Pullups 10
Ring Dips 10
Row 200
KB Swing 20 (52)
Ball Slams 20 (30)
Run 400
Air Squats 40
Sit ups 40
3 Rounds for Time
Eugene 29:17
Sutart 31:00
Lance 31:46
Dayna 37:05
Jack 35:52
Bob 36:29
Alyse 42:09
Jump Rope 100
Pullups 10
Ring Dips 10
Row 200
KB Swing 20 (52)
Ball Slams 20 (30)
Run 400
Air Squats 40
Sit ups 40
3 Rounds for Time
Eugene 29:17
Sutart 31:00
Lance 31:46
Dayna 37:05
Jack 35:52
Bob 36:29
Alyse 42:09
Thursday September 27, 2007
Day off Tomorrow
5 Box Squats (135)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Jerk (115)
5 Rounds (no time today)
Eugene, Bob, Jack and Lance
Stuart did it after we were done with 185 for the squat and 135 for the C & J in less than 20 minutes.
5 Box Squats (135)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Jerk (115)
5 Rounds (no time today)
Eugene, Bob, Jack and Lance
Stuart did it after we were done with 185 for the squat and 135 for the C & J in less than 20 minutes.
Wednesday, September 26, 2007
Wednesday September 26, 2007
Stuart did the Cloak of Despair in 36:47
In honor of my upcoming Birthday Pullup Challenge, Lance and I did 200 pullups. We started with as many as we could do and I had enough at 40. It was killing my hands. Lance went to 25. From there we did commando pullups, fingertips of one hand in Eagle Loops, ladders, 2 at a time for 20 sets, rock grip pullups, ballistic pullups...all kinds of pullups. Really works the hands.
In honor of my upcoming Birthday Pullup Challenge, Lance and I did 200 pullups. We started with as many as we could do and I had enough at 40. It was killing my hands. Lance went to 25. From there we did commando pullups, fingertips of one hand in Eagle Loops, ladders, 2 at a time for 20 sets, rock grip pullups, ballistic pullups...all kinds of pullups. Really works the hands.
Tuesday September 25, 2007
2-Hand Swing/low-med-high x 10
2-Hand Swing/Flip x 15
2-Hand High Pull Snatch x 20
1 Swing, 1 Swing Flip, 1 HP Snatch x 10
1-Hand Swing Flip alternating x 10
1-Hand Helicopter alternating x 10
1-Hand Snatch/Catch throw to other hand x 10
1 of each with one hand alternationg x 10
TGU 3 reps each hand
Clean and Press alternating x 10
Snatch x 10 each hand
TGU - 2 presses - 2 snatches x 2 each hand
Clean and Jerk alternating x 10
Dead Hang Snatch alternating x 10
Thruster and swing to switch hands x 10 total
Clean and Jerk, DH Snatch Thruster swing to switch hands x 10
Lance, Jack, JD, Bob and me
Took about an hour
2-Hand Swing/Flip x 15
2-Hand High Pull Snatch x 20
1 Swing, 1 Swing Flip, 1 HP Snatch x 10
1-Hand Swing Flip alternating x 10
1-Hand Helicopter alternating x 10
1-Hand Snatch/Catch throw to other hand x 10
1 of each with one hand alternationg x 10
TGU 3 reps each hand
Clean and Press alternating x 10
Snatch x 10 each hand
TGU - 2 presses - 2 snatches x 2 each hand
Clean and Jerk alternating x 10
Dead Hang Snatch alternating x 10
Thruster and swing to switch hands x 10 total
Clean and Jerk, DH Snatch Thruster swing to switch hands x 10
Lance, Jack, JD, Bob and me
Took about an hour
Monday, September 24, 2007
Monday September 24, 2007
Cloak of Despair
The original design for this workout was 500 meter rows and 400 meter runs but that was a bit quick and easy so it is now twice that:
Row 1000/Run 800 (Alternate each set)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time
Eugene 33:37
Alyse 39:23
Scott 41z;33
Bob 48:50
Jack 52:35
The original design for this workout was 500 meter rows and 400 meter runs but that was a bit quick and easy so it is now twice that:
Row 1000/Run 800 (Alternate each set)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time
Eugene 33:37
Alyse 39:23
Scott 41z;33
Bob 48:50
Jack 52:35
Sunday, September 23, 2007
Saturday September 22, 2007
ME Day
Deadlift
Eugene/Lance - Stuart
135 x 10 - 160 x 10
190 x 10 - 220 x 10
220 x 5 - 260 x 5
235 x 8 - 275 x 6
255 x 6 - 300 x 6
275 x 4 - 325 x 4
Press
Eugene/Lance - Stuart
75 x 8 - 90 x 8
95 x 4 - 110 x 4
105 x 4 x 2 - 120 x 4 x 2
Deadlift
Eugene/Lance - Stuart
135 x 10 - 160 x 10
190 x 10 - 220 x 10
220 x 5 - 260 x 5
235 x 8 - 275 x 6
255 x 6 - 300 x 6
275 x 4 - 325 x 4
Press
Eugene/Lance - Stuart
75 x 8 - 90 x 8
95 x 4 - 110 x 4
105 x 4 x 2 - 120 x 4 x 2
Saturday, September 22, 2007
Friday September 21, 2007
Swings (44 lb KB)
2-hand with flip one swing, one flip x 10 each
1-hand walking DARC swing20 steps
1-hand helicopter spin x 10
Swing, swing clean press, dead hang clean, push press x 10
Swing, flip and catch, dead hang high pull snatch with both hands x 10
Clean/press, push press x 2, push jerk x 3 alternate for 5 each hand
Swing/swing clean - push press/dead hang clean push jerk x 5 each hand alternating
Dead snatch alternate x 5
Alternating press x 5 each hand
Anchored press (top) x 5 each hand
KB juggling a la Jeff Martone
2-hand with flip one swing, one flip x 10 each
1-hand walking DARC swing20 steps
1-hand helicopter spin x 10
Swing, swing clean press, dead hang clean, push press x 10
Swing, flip and catch, dead hang high pull snatch with both hands x 10
Clean/press, push press x 2, push jerk x 3 alternate for 5 each hand
Swing/swing clean - push press/dead hang clean push jerk x 5 each hand alternating
Dead snatch alternate x 5
Alternating press x 5 each hand
Anchored press (top) x 5 each hand
KB juggling a la Jeff Martone
Thursday, September 20, 2007
Thursday September 20, 2007
Run 25 yards 10 Air Squats run back
10 Power Cleans (115) Run 50 yards
10 HSPU - 2 Burpee Pullovers
Run 50 - KB Swing, C & J, Snatch 5 ea hand (44)
Jump rope 100 - 20 Pullups
run 50 - Rage box x 6 (40lb ball)
3 Rounds for Time
Eugene 24:05
Stuart 29:43
Jack 41:40
10 Power Cleans (115) Run 50 yards
10 HSPU - 2 Burpee Pullovers
Run 50 - KB Swing, C & J, Snatch 5 ea hand (44)
Jump rope 100 - 20 Pullups
run 50 - Rage box x 6 (40lb ball)
3 Rounds for Time
Eugene 24:05
Stuart 29:43
Jack 41:40
Wednesday September 19, 2007
Just Shoot Me
Run 400
The Bear 5, 4, 3, 2 (95)
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (95)
5 Push Press
7 Push Jerk
4 Rounds for Time
Lance 28:20
Dayna 24:40
Bob 37:26
Jack 39:50
Run 400
The Bear 5, 4, 3, 2 (95)
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (95)
5 Push Press
7 Push Jerk
4 Rounds for Time
Lance 28:20
Dayna 24:40
Bob 37:26
Jack 39:50
Wednesday, September 19, 2007
Tuesday September 18, 2007
The Big Dripper
Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
Two Rounds for Time
Stuart 21:07
Alyse 21:42
Lance 23:25
Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
Two Rounds for Time
Stuart 21:07
Alyse 21:42
Lance 23:25
Monday September 17, 2007
Cindy
5 Pullups
10 Pushups
15 Squats
Max rounds in 20 minutes
Stuart 17 rounds
Plus 5 pushups, 10 pushups
Note - Stuart did ring pushups
5 Pullups
10 Pushups
15 Squats
Max rounds in 20 minutes
Stuart 17 rounds
Plus 5 pushups, 10 pushups
Note - Stuart did ring pushups
Sunday September 16, 2007
Olivia
KB Thrusters (35)
Pullups
Ring Dips
KB Swings (52)
15-12-9
Alyse 8:07 (20) (Green Band)
Jennifer 9:51 (20) (Green Band)
Lance 9:53
Alex 10:24 (15) (Green Band)
10-8-6 Reps of
Knees to Elbows with twist
Sit-up on board with stand and overhead throw
Dynamax pass hand to foot and back
20-18-16 Reps of
Weighted twist in bent knee V-sit
KB Thrusters (35)
Pullups
Ring Dips
KB Swings (52)
15-12-9
Alyse 8:07 (20) (Green Band)
Jennifer 9:51 (20) (Green Band)
Lance 9:53
Alex 10:24 (15) (Green Band)
10-8-6 Reps of
Knees to Elbows with twist
Sit-up on board with stand and overhead throw
Dynamax pass hand to foot and back
20-18-16 Reps of
Weighted twist in bent knee V-sit
Friday, September 14, 2007
Friday September 14, 2007
Barbell Snatch (65) x 10 alt with
40 ball squat clean and slam
Weighted pullups alt with
HSPU 5 x 5
Sit up and stand with sit up board + ball throw to trampoline 10-8-6
Tire situps with 6 lb Dynamax throw to partner on box x 20
Barbell body twist with press (95) x 10
Dragon Flag x 5
Trapeze Bar pullovers alternating x 10
40 ball squat clean and slam
Weighted pullups alt with
HSPU 5 x 5
Sit up and stand with sit up board + ball throw to trampoline 10-8-6
Tire situps with 6 lb Dynamax throw to partner on box x 20
Barbell body twist with press (95) x 10
Dragon Flag x 5
Trapeze Bar pullovers alternating x 10
Thursday September 13, 2007
Deadlift
Box Jump
Ring Dips
21-15-9
Dayna 6:20 (135)
Lance 6:54 (135)
Stuart 7:43 (185)
Box Jump
Ring Dips
21-15-9
Dayna 6:20 (135)
Lance 6:54 (135)
Stuart 7:43 (185)
Wednesday September 12, 2007
20 Snatches R (36)
Waiters Walk 50 yards
20 Snatches L
Waiters Walk 50 yards
Around the Body Pass/Uppercut Pass x 10
Clean Catch/Throw to opposite hand/Repeat x 10
Snatch catch/Lower, throw to opposite hand/Repeat x 10
2-hand Swing/Flip alternating left and right x 10 total
Swing - Helicopter spin x 10 total
Dead hang power snatch with stomp/switch each rep
5 KBs out moving heavy to light on the first pass, light to heavy on the second
88 - 72 - 61 - 52 - 44
We did reps of 1, 2, 3, 4, 5 and then reversed that
Waiters Walk 50 yards
20 Snatches L
Waiters Walk 50 yards
Around the Body Pass/Uppercut Pass x 10
Clean Catch/Throw to opposite hand/Repeat x 10
Snatch catch/Lower, throw to opposite hand/Repeat x 10
2-hand Swing/Flip alternating left and right x 10 total
Swing - Helicopter spin x 10 total
Dead hang power snatch with stomp/switch each rep
5 KBs out moving heavy to light on the first pass, light to heavy on the second
88 - 72 - 61 - 52 - 44
We did reps of 1, 2, 3, 4, 5 and then reversed that
Wednesday, September 12, 2007
Tuesday September 11, 2007
Cindy
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes
Eugene 21 plus 5 pullups and 5 pushups
Lance 18 plus 5 pullups, 10 pushups and 5 squats
Alyse 17
Dayna 19
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes
Eugene 21 plus 5 pullups and 5 pushups
Lance 18 plus 5 pullups, 10 pushups and 5 squats
Alyse 17
Dayna 19
Tuesday, September 11, 2007
Monday September 10, 2007
Kayaked the Tieton today (pronounced Titan) out toward Yakima. Kind of a Wenatchee River run but not quite so big. Not rocky like lots of western Washington rivers but bank to bank water with few eddy out opportunities, warm water and generally few consequences...well, except for the near death experience with the log. Ara brought his wife's cousin Ryan along and he is fairly new to boating. Denny was with us too and we three ran herd over Ryan keeping him safe which is what I was doing when I screamed "LOG" and paddled hard right to give him some space to do the same. He didn't react quite fast enough and thought he could go over the log. Couldn't. Nose up, stern down and he gets slammed backwards into the river flow. Thankfully the water was only knee deep and his boat got stuck, he bailed and managed to stand there braced against the log. He let the boat go and it went down the river with Denny trying to corral it. Ara got out of his boat and ran upstream. I was out of my boat and I see him go by in a raft with a raft group that picked him up. I get back in my boat and eddy out and after a bit see Ara who is worried about Ryan but I told him he was in a raft. Later still we catch up to Ryan and Denny and find out that the rafters pulled Ryan's kayak into the raft, loaded him back into it and then launched him back into the river. How cool is that. Great, great day on the river and we have all put this river on our favorites list. Oh, no warm up. When you launch you get hammered right away with some very turbulent waves that made me think I had forgotten how to kayak. It's only a class 2/3 river but it does keep you busy.
Later back at the gym:
Boy Named Sue (Tim McFarland)
Push Press (95)
Squat Jump
One on the first minutes, two on the second and so on for 20 minutes.
Sounds pretty easy. Decided to make the squat jump a squat jump up onto a tractor tire. That proved to be a mistake. We all got to about 10 or 12 and decided to cut out the squat but by that time we could hardly jump on the tire any more. We managed to get to 17 rounds or so in the 20 minutes but nobody completed it. Next time we will do the squat jumps as prescribed by Tim in the first place.
Eugene, Stuart, Alyse, Lance, Jennifer
Later back at the gym:
Boy Named Sue (Tim McFarland)
Push Press (95)
Squat Jump
One on the first minutes, two on the second and so on for 20 minutes.
Sounds pretty easy. Decided to make the squat jump a squat jump up onto a tractor tire. That proved to be a mistake. We all got to about 10 or 12 and decided to cut out the squat but by that time we could hardly jump on the tire any more. We managed to get to 17 rounds or so in the 20 minutes but nobody completed it. Next time we will do the squat jumps as prescribed by Tim in the first place.
Eugene, Stuart, Alyse, Lance, Jennifer
Sunday, September 09, 2007
Friday September 7, 2007
Helen
Run 400
21 Swings (52)
12 Pullups
3 rounds for time
Eugene 9:10
Stuart 9:36
Chandra 10:37 (44) (grn band)
Lance 10:51
Jennifer 12:50 (44) (grn band)
Alyse 13:44 (44) (grn band)
Dayna 13:44 (44) (grn band)
Run 400
21 Swings (52)
12 Pullups
3 rounds for time
Eugene 9:10
Stuart 9:36
Chandra 10:37 (44) (grn band)
Lance 10:51
Jennifer 12:50 (44) (grn band)
Alyse 13:44 (44) (grn band)
Dayna 13:44 (44) (grn band)
Thursday, September 06, 2007
Thursday September 6, 2007
Lightheaded
5 Romanian Deadlifts
5 Hang Power Cleans
5 Push Press
5 Front Squats
95 lbs on the bar moving from one exercise to the next without pause
20 2-hand Swings (52)
10 Back Squats (135)
10 Landmine Push Jerk
20 Pullups
Four stations, no time limit or running clock. Just rotate as you finish making your reps as complete, and perfect as you can. The rep set up is so that with multiple people there is a minimal amount of down time between rotations.
5 Romanian Deadlifts
5 Hang Power Cleans
5 Push Press
5 Front Squats
95 lbs on the bar moving from one exercise to the next without pause
20 2-hand Swings (52)
10 Back Squats (135)
10 Landmine Push Jerk
20 Pullups
Four stations, no time limit or running clock. Just rotate as you finish making your reps as complete, and perfect as you can. The rep set up is so that with multiple people there is a minimal amount of down time between rotations.
Wednesday September 5, 2007
Evil (Modified a bit)
Ian Carver's invention is:
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
Brilliant. A very well selected series of exercises that allows you to move from one to the next with a very seamless transition. He used 95 lbs and 5 rounds which would have made this quite a muscular demand. I wanted a lung demand so we used 75 lbs and and did:
Got Air?
10 RDL
10 HPC
10 PP
10 FS
10 Pullups
Run 400
3 rounds for time
Eugene 11:05
Stuart 12:02
Lance 12:56
Dayna 14:40
Jennifer 17:40
Ian Carver's invention is:
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
Brilliant. A very well selected series of exercises that allows you to move from one to the next with a very seamless transition. He used 95 lbs and 5 rounds which would have made this quite a muscular demand. I wanted a lung demand so we used 75 lbs and and did:
Got Air?
10 RDL
10 HPC
10 PP
10 FS
10 Pullups
Run 400
3 rounds for time
Eugene 11:05
Stuart 12:02
Lance 12:56
Dayna 14:40
Jennifer 17:40
Tuesday, September 04, 2007
Tuesday September 4, 2007
Leonidas
Band Sprints to Cone
100 lb log clean + 2 presses
Sledgehammer hits to big tire
Tire flips
Weighted tire drag (truck tire with 88 lbs inside)
Rage box (Burpee to 40 lb slam ball, squat clean, thruster, slam, box jump)
1 minute work time
10 seconds to change stations (the Ross Boxing clock works great for this)
1 minute off after 6 stations
3 rounds for max reps
Ab work:
V-sit ball pass hands to feet (4 or 6 lb Dynamax ball) 10-8-6
Twisted knees to elbows (knees to elbows but twist sideways right knee to left elbow and vice versa) 6 reps each set
Hanging leg circles (similar to windshield wipers but 360 degrees around the clock face from 6 o'clock to 6 o'clock clockwise then the same ccw) 6 reps each set.
15 lb plate bent knee v-sit twists 20 reps
3 rounds
Eugene, Stuart, Dayna, Alyse, Lance, Jennifer, Alex
Band Sprints to Cone
100 lb log clean + 2 presses
Sledgehammer hits to big tire
Tire flips
Weighted tire drag (truck tire with 88 lbs inside)
Rage box (Burpee to 40 lb slam ball, squat clean, thruster, slam, box jump)
1 minute work time
10 seconds to change stations (the Ross Boxing clock works great for this)
1 minute off after 6 stations
3 rounds for max reps
Ab work:
V-sit ball pass hands to feet (4 or 6 lb Dynamax ball) 10-8-6
Twisted knees to elbows (knees to elbows but twist sideways right knee to left elbow and vice versa) 6 reps each set
Hanging leg circles (similar to windshield wipers but 360 degrees around the clock face from 6 o'clock to 6 o'clock clockwise then the same ccw) 6 reps each set.
15 lb plate bent knee v-sit twists 20 reps
3 rounds
Eugene, Stuart, Dayna, Alyse, Lance, Jennifer, Alex
Monday, September 03, 2007
Monday September 3, 2007
Changeup
Run 400
25 Air Squats
20 Jumping Pullups
15 KB Swings (44)
10 Situps
Row 500
10 Air Squats
15 Jumping Pullups
20 KB Swings
25 Situps
Run 400
20 Air Squats
10 Jumping Pullups
25 KB Swings
15 Situps
Row 500
15 Air Squats
25 Jumping Pullups
10 KB Swings
20 Situps
AM
Lance 21:38
Alex 24:05
Chandra 24:31
Jennifer 24:36
PM
Stuart 19:12
Scott 21:20
Run 400
25 Air Squats
20 Jumping Pullups
15 KB Swings (44)
10 Situps
Row 500
10 Air Squats
15 Jumping Pullups
20 KB Swings
25 Situps
Run 400
20 Air Squats
10 Jumping Pullups
25 KB Swings
15 Situps
Row 500
15 Air Squats
25 Jumping Pullups
10 KB Swings
20 Situps
AM
Lance 21:38
Alex 24:05
Chandra 24:31
Jennifer 24:36
PM
Stuart 19:12
Scott 21:20
Saturday, September 01, 2007
Saturday September 1, 2007
Cloak of Despair
Run 800/Row 1000 (Alternate each set)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time
Lance 45:58
Alex 53:51
Jenifer 54:27
PM Workout for Stuart and Me
ME DL and Press
Stuart got to 325 and 125
Eugene got to 275 and 110
Friday August 31, 2007
20 Pieces of Angie (SWAT Day)
5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time
Chris 11:23
Frank 11:55
Eugene 12:21
Tom 12:55
Glen 13:35
Mark 13:35
Brian 15:32
Kevin 15:35
Jim 17:30
Byron 17:45
Stuart 12:45
Dayna 16:12
Alyse 16:12
Scott 20:13
Sweater of Discomfort
Row 500 Push Press 50
Row 400 Push Press 40
Row 300 Push Press 30
Row 200 Push Press 20
Row 100 Push Press 10
Alex 17:10
Lance 18:20
5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time
Chris 11:23
Frank 11:55
Eugene 12:21
Tom 12:55
Glen 13:35
Mark 13:35
Brian 15:32
Kevin 15:35
Jim 17:30
Byron 17:45
Stuart 12:45
Dayna 16:12
Alyse 16:12
Scott 20:13
Sweater of Discomfort
Row 500 Push Press 50
Row 400 Push Press 40
Row 300 Push Press 30
Row 200 Push Press 20
Row 100 Push Press 10
Alex 17:10
Lance 18:20
Thursday August 30, 2007
20 Pieces of Angie
5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time
Bob 24:27
Lance 18:16
Alex 20:36
5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time
Bob 24:27
Lance 18:16
Alex 20:36
Wednesday August 29, 2007
DB Burpee
Left T-pushup (Do a pushup then high pull the DB overhead turning sideways to make a T)
Right T-pushup
Renegade row left and right
Pushup
Squat Clean
Thruster
Push Jerk x 3
Walking lunge with press from the lunge position x 6
Sprint 100 yards
5 Rounds for time
Alyse 9:03
Lance 9:55
Bob 9:55
Jennifer 10:09
Left T-pushup (Do a pushup then high pull the DB overhead turning sideways to make a T)
Right T-pushup
Renegade row left and right
Pushup
Squat Clean
Thruster
Push Jerk x 3
Walking lunge with press from the lunge position x 6
Sprint 100 yards
5 Rounds for time
Alyse 9:03
Lance 9:55
Bob 9:55
Jennifer 10:09
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
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
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)
Friday, July 27, 2007
Friday July 27, 2007
Ninja's Mile
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches (44) 15/15
15 Ring Dips
15 Pullups
Run 400
9 DL + Box Jump (190)
9 Burpee Rage Ball
9 2-Hand KB Clean and Jerk (44)
Run 400
Stuart 19:49
Bob 21:11
Dayna 21:32
Lance 22:38
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches (44) 15/15
15 Ring Dips
15 Pullups
Run 400
9 DL + Box Jump (190)
9 Burpee Rage Ball
9 2-Hand KB Clean and Jerk (44)
Run 400
Stuart 19:49
Bob 21:11
Dayna 21:32
Lance 22:38
Thursday July 26, 2007
Jump Rope 2 x 2 minutes
Jab - Cross to pads x 10 then burpee exchange x 5
Jab - Cross - Hook - Cross - Body Hook x 4 R knee R kick L knee L kick x 10
Thai kick L/R 2 each time x 10
Jab - Cross - Hook - R elbow - L elbow - R knee L knee
Row 250 EZ
Row 500 Hard
25 Ring Pushups
x 4
Sit up with 12 lb ball extended overhead to tire
1 hand ab roller
GHD catch with 15 lb ball
6 lb ball pass feet to hands
10-8-6
Jab - Cross to pads x 10 then burpee exchange x 5
Jab - Cross - Hook - Cross - Body Hook x 4 R knee R kick L knee L kick x 10
Thai kick L/R 2 each time x 10
Jab - Cross - Hook - R elbow - L elbow - R knee L knee
Row 250 EZ
Row 500 Hard
25 Ring Pushups
x 4
Sit up with 12 lb ball extended overhead to tire
1 hand ab roller
GHD catch with 15 lb ball
6 lb ball pass feet to hands
10-8-6
Wednesday, July 25, 2007
Wednesday July 25, 2007
Deadlift ME Week 6 workout 1 (of 2)
135 x 10
190 x 10
220 x 5
230 x 8
250 x 6
270 x 4
I was OK to 250 but couldn't pull the 270. Just one at 260 was enough. We did ring pushups between each DL set.
Press ME Week 6 workout 1 (of 2)
75 x 8
90 x 6
100 x 4 x 4
We did 10 pullups between each pressing set.
Eugene, Jennifer, Lance and Bob. Jennifer did a deadlift with 131 which was a PR for her and she did it four times rather easily.
135 x 10
190 x 10
220 x 5
230 x 8
250 x 6
270 x 4
I was OK to 250 but couldn't pull the 270. Just one at 260 was enough. We did ring pushups between each DL set.
Press ME Week 6 workout 1 (of 2)
75 x 8
90 x 6
100 x 4 x 4
We did 10 pullups between each pressing set.
Eugene, Jennifer, Lance and Bob. Jennifer did a deadlift with 131 which was a PR for her and she did it four times rather easily.
Tuesday, July 24, 2007
Tuesday July 24, 2007
Sandbag run to Jennifer's house...about 200 yards
5 Burpee Squat Clean Press
10 Clean-Clean-Squat
10 Thusters
10 Pushups with bag on shoulders
10 Situps
10 Push Press
1 round with 80 yard run in between each exercise
Hop on one leg 40 yards, switch for 40
Broad Jump for 40 yards walk back to start
Skips back to bag
Run bag back to gym
Clean and Jerk (95)
Run 50 yards
Pullups
Run 50 yards
Swing (52)
Run 50 yards
Ring pushups
Run 50 yards
Rounds of 10-8-6
Stuart and Eug 8:36
Dayna 9:26
Ryan 10:19
Bob 10:45
Lance 10:50
Scott 11:03
Abs
Knees to Elbows
Situp press
Ball sit up to tire
Leg Shooters on ball
Rounds of 10-8-6
5 Burpee Squat Clean Press
10 Clean-Clean-Squat
10 Thusters
10 Pushups with bag on shoulders
10 Situps
10 Push Press
1 round with 80 yard run in between each exercise
Hop on one leg 40 yards, switch for 40
Broad Jump for 40 yards walk back to start
Skips back to bag
Run bag back to gym
Clean and Jerk (95)
Run 50 yards
Pullups
Run 50 yards
Swing (52)
Run 50 yards
Ring pushups
Run 50 yards
Rounds of 10-8-6
Stuart and Eug 8:36
Dayna 9:26
Ryan 10:19
Bob 10:45
Lance 10:50
Scott 11:03
Abs
Knees to Elbows
Situp press
Ball sit up to tire
Leg Shooters on ball
Rounds of 10-8-6
Monday July 23, 2007
Warm up
5 Burpee Rage Ball
10 DB Snatch (45) 5/5
15 KB Swings (61)
20 AirSquats
Workout 1
10 Rounds of 1-1-1
Push Press - Push Jerk - Split Jerk
Started with 75 lbs working to as heavy as possible. I managed to get 155 but didn't quite lock out the split jerk, Scott did 165, Lance 135, the girls...somewhat less.
Workout 2
12 Hang Squat Clean
7 Pullups
Max rounds in 20 minutes
Eugene 11, Jennifer 8, Lance 7 +5, Scott 8 +12, Karah 6 + 3, Krystalynne 8, Jaimie 5 + 3
Abs
90 degree legs sit up fingers to toes
Leg shooters
Abmat situps
Saxon side bends
Sit up press
Reps of 10-8-6
5 Burpee Rage Ball
10 DB Snatch (45) 5/5
15 KB Swings (61)
20 AirSquats
Workout 1
10 Rounds of 1-1-1
Push Press - Push Jerk - Split Jerk
Started with 75 lbs working to as heavy as possible. I managed to get 155 but didn't quite lock out the split jerk, Scott did 165, Lance 135, the girls...somewhat less.
Workout 2
12 Hang Squat Clean
7 Pullups
Max rounds in 20 minutes
Eugene 11, Jennifer 8, Lance 7 +5, Scott 8 +12, Karah 6 + 3, Krystalynne 8, Jaimie 5 + 3
Abs
90 degree legs sit up fingers to toes
Leg shooters
Abmat situps
Saxon side bends
Sit up press
Reps of 10-8-6
Monday, July 23, 2007
Sunday July 22, 2007
Le Grand Century
Row 250
25 2-hand swings
25 Hammer hits to large tire
25 Pullups
25 Push Press (75)
4 rounds for time
Eugene 20:45
Dayna 23:10
Stuart 25:14
Alyse 28:33
Lance 37:16
Row 250
25 2-hand swings
25 Hammer hits to large tire
25 Pullups
25 Push Press (75)
4 rounds for time
Eugene 20:45
Dayna 23:10
Stuart 25:14
Alyse 28:33
Lance 37:16
Saturday July 21, 2007
Row 250
10 ring pushups
15 walking overhead lunges (15 lb bar)
20 air squats
25 Abmat situps
30 KB snatches 15/15 (26)
2 rounds for time
Jaimie 13:42
10 ring pushups
15 walking overhead lunges (15 lb bar)
20 air squats
25 Abmat situps
30 KB snatches 15/15 (26)
2 rounds for time
Jaimie 13:42
Friday July 20, 2007
Barbell Snatch x 6 (75)
HSPU x 6
The Bear x 3 (95)
Ring Dips x 6
Clean and Jerk (115) x 6
Ring Pushups x 6
DL (230) x 6
Row 250
3 rounds no time
Jennifer, Lance, Jaimie, Karah, Krystallynne, Nicole, Alyse, Dayna and me
HSPU x 6
The Bear x 3 (95)
Ring Dips x 6
Clean and Jerk (115) x 6
Ring Pushups x 6
DL (230) x 6
Row 250
3 rounds no time
Jennifer, Lance, Jaimie, Karah, Krystallynne, Nicole, Alyse, Dayna and me
Thursday July 19, 2007
The Big Dripper
Row 250
5 DL (230) / Box Jump
10 Barbell Thrusters (95)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 Snatches 25/25 36 lbs
100 Rope Jumps
3 rounds for time
Dayna 22:18
Eugene 22:25
Jaimie 25:00
Alyse 25:30
Alex 25:44
Lance 28:14
Karah 32:10
Row 250
5 DL (230) / Box Jump
10 Barbell Thrusters (95)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 Snatches 25/25 36 lbs
100 Rope Jumps
3 rounds for time
Dayna 22:18
Eugene 22:25
Jaimie 25:00
Alyse 25:30
Alex 25:44
Lance 28:14
Karah 32:10
Wednesday July 18, 2007
Sledgehammer
20 ea. shovel left and right
20 churning butter
20 ea. back scratchers left and right
20 around the world (that Indian over the shoulder pull to center)
20 ea. single arm punches left and right
20 hammer hits to big tire
Kettlebell
20 2-hand swings
20 clean catch hot potato x 3
10 around the body/uppercut pass
10 swing/snatch/squat clean/thruster each arm
20 2-hand swing with releases
Shot
20 overhead passes side to side
20 around the back, between the legs upper cut pass front to back hot potato x 5
20 uppercut pass to uppercut pass alternating hands each time
20 full circle uppercut pass
20 snatch from floor/catch/throw to opposite hand
20 hot potato squats
Abs
Alternate Ab roller to skateboard rollout with feet
Saxon side bends
Leg shooters on ball
Dumbbell sit up and press
Russian Twist
Back Extensions
10-8-6
20 ea. shovel left and right
20 churning butter
20 ea. back scratchers left and right
20 around the world (that Indian over the shoulder pull to center)
20 ea. single arm punches left and right
20 hammer hits to big tire
Kettlebell
20 2-hand swings
20 clean catch hot potato x 3
10 around the body/uppercut pass
10 swing/snatch/squat clean/thruster each arm
20 2-hand swing with releases
Shot
20 overhead passes side to side
20 around the back, between the legs upper cut pass front to back hot potato x 5
20 uppercut pass to uppercut pass alternating hands each time
20 full circle uppercut pass
20 snatch from floor/catch/throw to opposite hand
20 hot potato squats
Abs
Alternate Ab roller to skateboard rollout with feet
Saxon side bends
Leg shooters on ball
Dumbbell sit up and press
Russian Twist
Back Extensions
10-8-6
Tuesday, July 17, 2007
Tuesday July 17, 2007
Fight Gone Bad
Group A did the standard weights and a 25" box
Stuart 312
Eugene 311
Ryan 220
Lance 192
Bob 182
Group B did 45 lbs for the SDLHP and Push Press, 12 lbs for wall ball and an 18" box. Krystalynne did a 25 lb DB for the SDLHP and a 20 for the push press.
Alyse 321
Krystalynne (14 yrs) 258
Alex (13 yrs) 243
Jaimie 221
Karah (16 yrs) 195
Group A did the standard weights and a 25" box
Stuart 312
Eugene 311
Ryan 220
Lance 192
Bob 182
Group B did 45 lbs for the SDLHP and Push Press, 12 lbs for wall ball and an 18" box. Krystalynne did a 25 lb DB for the SDLHP and a 20 for the push press.
Alyse 321
Krystalynne (14 yrs) 258
Alex (13 yrs) 243
Jaimie 221
Karah (16 yrs) 195
Monday July 16, 2007
In the morning Alyse and Dayna did Wendy
KB Thrusters
Ball Slams
Alyse 26 lb KBs and a 25 lb ball 5:01
Dayna 36 lb KBs and a 30 lb ball 5:01
In the Afternoon we started with:
Valeo Ball Run
Sand Bag/Ball Lifts
Set up a row of big tires and boxes to jump over and on each side of each box were the following weighted movements:
Colleen and Jerk with 40 lb DB's (3 reps)
Colleen and Jerk with a 30 lb ball (3 reps)
KB Press with a pair of 44's (3 reps)
Ball Slam with a 40 lb ball (3 reps)
1 hand KB Clean + 2 Jerks
Ball thrusters with a 40 lb ball (3 reps)
Ring Pushups (3 reps)
KB Snatch with a 44 lb KB (3 reps)
Lift, jump, lift, lift, jump, lift, lift, jump and so on to the end one after the other in a conga line for 3 rounds. Everyone commented that they liked the workout and that it seemed to tax every part of them.
KB Thrusters
Ball Slams
Alyse 26 lb KBs and a 25 lb ball 5:01
Dayna 36 lb KBs and a 30 lb ball 5:01
In the Afternoon we started with:
Valeo Ball Run
Sand Bag/Ball Lifts
Set up a row of big tires and boxes to jump over and on each side of each box were the following weighted movements:
Colleen and Jerk with 40 lb DB's (3 reps)
Colleen and Jerk with a 30 lb ball (3 reps)
KB Press with a pair of 44's (3 reps)
Ball Slam with a 40 lb ball (3 reps)
1 hand KB Clean + 2 Jerks
Ball thrusters with a 40 lb ball (3 reps)
Ring Pushups (3 reps)
KB Snatch with a 44 lb KB (3 reps)
Lift, jump, lift, lift, jump, lift, lift, jump and so on to the end one after the other in a conga line for 3 rounds. Everyone commented that they liked the workout and that it seemed to tax every part of them.
Sunday July 15, 2007
Jump Rope
Row
GHD Back Extensions/Situps
Bag Work
Air Squat/Box Jump
1 minute each station for one time through
Bar None not on the clock
2 Hand DB Thrusters (25)
2 Hand DB Renegade Row (25)
2 Hand Colleen Burps and Jerks (25) (Worst one of the bunch by far)
Run to Jennifer's house with 36 lb KB
Snatch 10/10
Clean and Jerk 10/10
Swing 10/10
Run back to gym with KB
2 rounds
Jennifer, Alex, Lance, Jaimie, Karah, Eugene and Jaimie's friend Keenan...did a great job hanging wiht me the whole way.
Row
GHD Back Extensions/Situps
Bag Work
Air Squat/Box Jump
1 minute each station for one time through
Bar None not on the clock
2 Hand DB Thrusters (25)
2 Hand DB Renegade Row (25)
2 Hand Colleen Burps and Jerks (25) (Worst one of the bunch by far)
Run to Jennifer's house with 36 lb KB
Snatch 10/10
Clean and Jerk 10/10
Swing 10/10
Run back to gym with KB
2 rounds
Jennifer, Alex, Lance, Jaimie, Karah, Eugene and Jaimie's friend Keenan...did a great job hanging wiht me the whole way.
Saturday July 14, 2007
Row 500 EZ
Row 4 x 250 Hard 1 minute rest between pieces
Tabata 1000
Row 500 EZ
Push Press 2 x 44 x 10
Single KB Clean and Jerk 72, 52, 44 for reps of 4, 6, 8
Single KB Clean 88, 61, 52 for reps of 2, 4, 6
Row 4 x 250 Hard 1 minute rest between pieces
Tabata 1000
Row 500 EZ
Push Press 2 x 44 x 10
Single KB Clean and Jerk 72, 52, 44 for reps of 4, 6, 8
Single KB Clean 88, 61, 52 for reps of 2, 4, 6
Friday July 13, 2007
ME DL and Press
Ab work
Marotha
Stuart
Jaimie
Karah
Eugene
Lance
Have to be careful of Lance's and Marotha's back.
Ab work
Marotha
Stuart
Jaimie
Karah
Eugene
Lance
Have to be careful of Lance's and Marotha's back.
Thursday, July 12, 2007
Thursday July 12, 2007
Walking Lunges across street and back (approx. 60 meters total)
25 KB swings (52)
50 1 hand DB Jerk (40) 25 reps each hand
Run uphill to gate (200 meters or so)
25 pullups
50 Situps
Run to Jennifer's house (400 meters)
25 Ring pushups
50 KB snatches (44)
Run to gate again
Once through for time
Eugene 14:55
Krystalynne 16:05 (1 arm lat pulls on C2 Dyno for pullups, C2 bench for pushups)
Dayna 16:49
Jaimie 16:55
Stuart 17:26
Karah 18:45
Scott 21:30
Alyse 22:00
Marotha 24:09
25 KB swings (52)
50 1 hand DB Jerk (40) 25 reps each hand
Run uphill to gate (200 meters or so)
25 pullups
50 Situps
Run to Jennifer's house (400 meters)
25 Ring pushups
50 KB snatches (44)
Run to gate again
Once through for time
Eugene 14:55
Krystalynne 16:05 (1 arm lat pulls on C2 Dyno for pullups, C2 bench for pushups)
Dayna 16:49
Jaimie 16:55
Stuart 17:26
Karah 18:45
Scott 21:30
Alyse 22:00
Marotha 24:09
Wednesday, July 11, 2007
Tuesday July 10, 2007
Dayna 16:23 for the Saturday workout
Run uphill to grate (200)
GHD/Tire situps
DARC swings (10-8-6 ea hand)
Janda Situps
Leg Shooters/throws
10-8-6
Krystal 7:53
Stuart 7:56
Scott 9:55
Jaimie 10:343
Karah 10:34
Krystalynn is 14 and a swimmer...breaststroke. Not very strong yet but an aerobic engine that won't quit. Unbalanced musculature in that her pull muscles are very well developed but her push muscles are lacking thus she pulled a pec muscle doing pushups which keeps her from using her right arm. Outstanding shoulder and hip flexibility and the most beautiful OHS on the first try you have ever seen. Huge CF potential.
Run uphill to grate (200)
GHD/Tire situps
DARC swings (10-8-6 ea hand)
Janda Situps
Leg Shooters/throws
10-8-6
Krystal 7:53
Stuart 7:56
Scott 9:55
Jaimie 10:343
Karah 10:34
Krystalynn is 14 and a swimmer...breaststroke. Not very strong yet but an aerobic engine that won't quit. Unbalanced musculature in that her pull muscles are very well developed but her push muscles are lacking thus she pulled a pec muscle doing pushups which keeps her from using her right arm. Outstanding shoulder and hip flexibility and the most beautiful OHS on the first try you have ever seen. Huge CF potential.
Monday July 9, 2007
Run 400
Air Squats
Barbell Snatch (65) (35) (10)
Ring Pushups
Pullups
Eugene 13:55
Krystal 14:29
Stuart 15:49
Alyse 17:39
Dayna 18:00
Bob 18:32
Scott 18:55
Jaimie 20:00
Because of Krystalynne's arm injury she did a 17 lb KB snatch, bent over row with a 26 lb KB for the pullups and floor press with a 26 lb KB for the pushups.
Air Squats
Barbell Snatch (65) (35) (10)
Ring Pushups
Pullups
Eugene 13:55
Krystal 14:29
Stuart 15:49
Alyse 17:39
Dayna 18:00
Bob 18:32
Scott 18:55
Jaimie 20:00
Because of Krystalynne's arm injury she did a 17 lb KB snatch, bent over row with a 26 lb KB for the pullups and floor press with a 26 lb KB for the pushups.
Saturday July 7, 2007
Row 500
Push Press (75) (45)
Hang Power Clean (95) (65)
Ring Pushups
21-15-9
Eugene 14:30
Alex 20:24
Marotha 30:30
Knees to Elbows
DB situp press
Ab Roller
Hollow Rock
Eugene 8:30
Alex 12:12
Push Press (75) (45)
Hang Power Clean (95) (65)
Ring Pushups
21-15-9
Eugene 14:30
Alex 20:24
Marotha 30:30
Knees to Elbows
DB situp press
Ab Roller
Hollow Rock
Eugene 8:30
Alex 12:12
Saturday, July 07, 2007
Friday July 6, 2007
Max Effort Press and DL program
100 rope jumps
25 Push Press
25 Swings (44)
25 Air Squats
3 rounds for time
Eugene 10:35
Bob 13:08
Alyse 13;47
lANCE 145:05
rYAN 14;10
100 rope jumps
25 Push Press
25 Swings (44)
25 Air Squats
3 rounds for time
Eugene 10:35
Bob 13:08
Alyse 13;47
lANCE 145:05
rYAN 14;10
Alex 20:50
Thursday July 5, 2007
KB OH Walk to Mailbox (70 yards) carrying Dynamax ball under the other arm
25 air squats to ball
Switch hands for 70 yards more
Hop over ball burpees x 10
Switch again for 70 more yards to Jennifer's driveway
One hand Swing-Snatch-Squat Clean-Thruster x 10
Switch hands again for 70 yard walk
2-hand swings, snatch L-R, Air Squats 10-8-6
Run ball 70 yards to mail box - 10 squats, 10 pushups
Run back to KB 5 flip and dip run bell 70 yards to mailbox
One person takes both bells overhead 70 yards to start
The other takes both balls overhead to start
Switch and return to mailbox
Run ball to start - 10 squats, 10 pushups
Retreive KB and run back to start
Non-dominant hand overhead for walk back into gym
Scott, Lance, Jennifer, Alex, Stuart, Marotha
25 air squats to ball
Switch hands for 70 yards more
Hop over ball burpees x 10
Switch again for 70 more yards to Jennifer's driveway
One hand Swing-Snatch-Squat Clean-Thruster x 10
Switch hands again for 70 yard walk
2-hand swings, snatch L-R, Air Squats 10-8-6
Run ball 70 yards to mail box - 10 squats, 10 pushups
Run back to KB 5 flip and dip run bell 70 yards to mailbox
One person takes both bells overhead 70 yards to start
The other takes both balls overhead to start
Switch and return to mailbox
Run ball to start - 10 squats, 10 pushups
Retreive KB and run back to start
Non-dominant hand overhead for walk back into gym
Scott, Lance, Jennifer, Alex, Stuart, Marotha
Tuesday July 3, 2007
Ball Cleans
Ball Clean and Jerk
Bar Cleans
Bar Clean and Jerk
The Bear
KB Swing variations
Bear Walk
Alligator Walk
Ab work
Jaimie, Krystalyn, Karah, Scott, Alex, Lance, Jennifer
Ball Clean and Jerk
Bar Cleans
Bar Clean and Jerk
The Bear
KB Swing variations
Bear Walk
Alligator Walk
Ab work
Jaimie, Krystalyn, Karah, Scott, Alex, Lance, Jennifer
Monday July 2, 2007
Out on sidewalk facing the street:
Snatch (25) single dumbbell alternating (10-8-6)
Clean and Jerk (25) single dumbbell alternating (10-8-6)
5 pushups and Bear Walk across street 5 more pushps
Air Squats (20-16-12)
5 pushups and Bear Walk across street
Next set of dumbbell exercises
Eugene 7:21
Dayna 7:53
Stuart 8:01
Alyse 8:39
Scott 8:46
Jaimie 10:00
Karah 10:05
Krystalynn (hurt pec with pushups)
Marotha (10:00)
Jennifer 10:01
Lance 8:52
Alex (6:28)
Helen
Jennifer 13:19
Alex 13:47
Lance 14:15
Krystalynn 11:34 (run, squats, box jumps)
Karah 17:30
Jaimie 18:30
Snatch (25) single dumbbell alternating (10-8-6)
Clean and Jerk (25) single dumbbell alternating (10-8-6)
5 pushups and Bear Walk across street 5 more pushps
Air Squats (20-16-12)
5 pushups and Bear Walk across street
Next set of dumbbell exercises
Eugene 7:21
Dayna 7:53
Stuart 8:01
Alyse 8:39
Scott 8:46
Jaimie 10:00
Karah 10:05
Krystalynn (hurt pec with pushups)
Marotha (10:00)
Jennifer 10:01
Lance 8:52
Alex (6:28)
Helen
Jennifer 13:19
Alex 13:47
Lance 14:15
Krystalynn 11:34 (run, squats, box jumps)
Karah 17:30
Jaimie 18:30
Sunday July 1, 2007
Run 400
Air Squats x 25
Hammer Hits x 20
Tire Jumps x 15
Ball Roll Pushups x 10
3 rounds for time
Eugene 13:45
Alex 14:07
Lance 15:09
Karah 16:45
Jaimie 18:12
Jennifer 18:40
Air Squats x 25
Hammer Hits x 20
Tire Jumps x 15
Ball Roll Pushups x 10
3 rounds for time
Eugene 13:45
Alex 14:07
Lance 15:09
Karah 16:45
Jaimie 18:12
Jennifer 18:40
Saturday June 30, 2007
Ring Pushups
Jumping Pullups
Swings
4 x 25
Stuart 11:22
Tire Drag Run
Tire Pull Return
Ball Cleans, Clean and Jerk
Ball Slams
Partner Ball Thruster Jump
Lateral Tire Burpee Hops
Team Tire Flips
Situp and Press
Hollow Rock
Jaimie, Krystalynn, Karah
Jumping Pullups
Swings
4 x 25
Stuart 11:22
Tire Drag Run
Tire Pull Return
Ball Cleans, Clean and Jerk
Ball Slams
Partner Ball Thruster Jump
Lateral Tire Burpee Hops
Team Tire Flips
Situp and Press
Hollow Rock
Jaimie, Krystalynn, Karah
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
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
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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