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
Thursday, October 29, 2009
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#
10 Push Ups
20 Double Unders
30 Weighted Overhead Walking Lunges 45#/25#
Monday, October 26, 2009
Sunday, October 25, 2009
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
Row for calories
Box Jumps
D/Us
Burpees
3 rounds. Rest 30 seconds between rounds
Saturday, October 24, 2009
Friday, October 23, 2009
Thursday, October 22, 2009
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
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
Sunday, October 18, 2009
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.
3 x Snatch
5x Clean and Jerk
10x Back Squat
Use same weight for all reps.
Friday, October 16, 2009
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
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
Tuesday, October 13, 2009
Monday, October 12, 2009
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.
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
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Thursday, October 8, 2009
Wednesday, October 7, 2009
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.
5 Squat Cleans
3 HPC
1 Snatch
12 rounds
Use same load for all.
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
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
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
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
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