Thursday, October 29, 2009

Thursday October 29th 09

21  Wall Ball
1 Hollow Rock
17 Wall Ball
3 Hollow Rock
15 Wall Ball
5 Hollow Rock
13 Wall Ball
7 Hollow Rock
11 Wall Ball
9 Hollow Rock
9 Wall Ball
11 Hollow Rock
7 Wall Ball
13 Hollow Rock
5 Wall Ball
15 Hollow Rock
3 Wall Ball
19 Hollow Rock
1 Wall Ball

Wednesday, October 28, 2009

Wednesday October 28th 09

As Many Rounds as Possible in 20 minutes of:

10 Push Ups

20 Double Unders

30 Weighted Overhead Walking Lunges 45#/25#

Monday, October 26, 2009

Tuesday October 27th 09

"Grace"

30 Clean and Jerks 135#/95#

for Time

Sunday, October 25, 2009

Monday October 26th 09

5 Rounds for time of:

5 Burpees

15 Dumbell Thrusters 45#/30#

Sunday October 25th 09

Max reps in 1 Minute rounds of:

Row for calories

Box Jumps

D/Us

Burpees

3 rounds. Rest 30 seconds between rounds

Saturday, October 24, 2009

Saturday October 24th 09

"Nate"

AMRAP in 20 minutes

2 Muscle Ups

4 HSPU

8 KB Swings, 2 Pood

Friday, October 23, 2009

Friday October 23rd 09

Overhead Squat

3-3-3-1-1-1-1-1

Thursday, October 22, 2009

Thursday October 22nd 09

Diane has a nasty step sister.

21 15 9

Pull Ups

Dead Lift 225#

Compare to March 9th 09

Tuesday, October 20, 2009

Wednesday October 21st 09

"The Filthy 50"

50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell swings (boys: 24kg; girls: 16kg)
50 Walking lunges
50 Knees to elbows
50 Push press (boys: 45#; girls: 35#)
50 Back extensions
50 Wall ball shots (boys: 20#; girls: 14#)
50 Burpees
50 Double-unders
for time

Monday, October 19, 2009

Tuesday October 20 09

7 Double Unders

7 Pull Ups

7 Push Ups

Max rounds 20 min.

Sunday, October 18, 2009

Monday October 19 09

5 Rounds of:

Push Press 15 reps

Box Jumps 20 reps

Post total load and time.

Saturday, October 17, 2009

Sunday October 18 09

Max rounds in 20 min of:

3 x Snatch

5x Clean and Jerk

10x Back Squat

Use same weight for all reps.

Friday, October 16, 2009

Saturday October 17 09

Ten rounds for time of:

10 Pull-ups
20 Push-ups
30 Squats

Thursday, October 15, 2009

Friday October 16 09

Morning:

Bench Press

Pull Ups

3/4 of max weight

5 reps 10 pull ups max rounds 15 min.

Evening classes TBA

Wednesday, October 14, 2009

Thursday October 15 09

5 rounds of:

135# HSC 15 reps

30 Push Ups

Tuesday, October 13, 2009

Wednesday October 14 09

150

Bucken Furpies

For Time.

Monday, October 12, 2009

Tuesday October 13 09

Weighted Pull Ups

1 1 1 1 1 1 1

If you cannot do Pull ups, do bench press.

Sunday, October 11, 2009

Monday October 12 09

No Classes today. Feel free to join me at the new space. Call first to make sure I'm there though.

Sunday October 11 09

Skill Day

Tabata Squats

Saturday, October 10, 2009

Saturday October 10 09

Five and Dime

5 clean and jerk 115

10 pull ups

5 box jumps

10 KB swings 55

5 ring dips

5 rounds

Thursday, October 8, 2009

Friday October9th 09

1 2 3…13 14 15

Burpee

K/B Swing

D/U

Compare to January 9th 09

Wednesday, October 7, 2009

Thursday October 8 09

Dead Lift

3-3-3-1-1-1

Tuesday, October 6, 2009

Monday, October 5, 2009

Tuesday October 7 09 TW

With a strong focus on technique complete:

5 Squat Cleans

3 HPC

1 Snatch

12 rounds

Use same load for all.

Why diet soda is still garbage. October 5 09

http://www.glycemic.com/ReportH.htm

Sunday, October 4, 2009

Monday October 5 09 MG

5 x 50Msprints

1-11 Pull Up ladder

rest 3 minutes

Max Burpees 30 Sec rest 90 sec x 3

rest 3 minutes

10 TTB, 60 sec rest x 5

Sunday October 4 09

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

Friday, October 2, 2009

Friday October 2 09

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents