081001

Wednesday

"Helen"
3 rounds for time of :

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

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080929

Tuesday

Shoulder press, 3-3-3-3-3
Front Squat, 3-3-3-3-3


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080929

Monday

"double Cindy"

Max rounds in 20 min of:

pull-ups, 10 reps
push-ups, 20 reps
squats, 30 reps

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080928

Sunday

50 Burpees for time

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080927

Saturday

"Walk in the Park" @ John Rudy Park at 8:30 & 10:00

080926

Friday

3 rounds for time of the following:

1K row ( or other "mono")
35# kb/db swings, 20 reps

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080925

Thursday

"Friane" ( Fran + Diane, you get the idea)

21-15-9 reps for time:

Deadlift, 225#

Thruster, 95#

Scale weight as necessary

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another "before" pic

Did I mention we have bay doors?

080924

Wednesday

5 rounds for time of :

400m run
95# overhead squat, 10 reps


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080923

Tuesday

"Chelsea"

5 Pull-ups
10 Push-ups
15 Squats

Each min. on the min. for 30 min.

Great W/O if you're chasing a sub 40 min. "murph"

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We have a home! Do you like bay doors? We have 10.

080922

Monday

3 Rounds for time of the following:

1k "mono" (you choose: run, row, bike)
35# kb/db snatch, 10 per arm

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080921

Sunday

5 rounds for time:

Deadlift (1x body weight), 10 reps
pull-up, 10 reps


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080920

"Walk in the Park"

Hit it hard

Otherwise

3 Rounds of:
Run 800m
20 Burpee Box Jumps w/ 20 or 32 inch box

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080919

Bench Press 3-3-3-3-3
Snatch 1-1-1-1-1

Run 200m (this should be sprinting)
rest 3 minutes

Repeat 6 times

080918

"Fight Gone Bad"

Wall Ball 2olb ball
Box Jump 24" box
Sumo Deadlift High Pull 75lbs
Push Press 75lbs
Row (Calories)

1 minute at each station, score each repetition or calorie as a point rest 1 minute . Repeat 2 more times for a total of three rounds. Post total score to comments.

080917

Clean and Jerk 1-1-1-1-1

4 Rounds of:
Row 500m Rest 2 minutes

or

Run 400m Rest 2 minutes

080915

Weighted Dips or Ring Dips 3X3

Row 1,000m
Shoulder Press 1/2 bodyweight 21 Reps
Row 500m
Push Press 1/2 bodyweight 21 Reps
Row 250m
Push Jerk 1/2 bodyweight 21 Reps

Scale reps before you scale weight.
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080915

"Don't Let Go"

15 Deadlifts
15 Thrusters
15 Pullups
15 Overhead Squats
15 Hang Power Cleans

Here are the rules: The bar can not rest on the ground or anywhere that is not a normal part of the movement you are doing. All repetitions must be completed in ONE SET. You can rest as long as you like in between sets. The entire workout is timed. Go as heavy as you think you can for each exercise. If you fail in a set you must repeat the entire set of that exercise, however you may decrease the weight. For score divide total poundage of the 5 lifts by total time (in seconds).

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080914

Sunday

"Cindy"

max rounds in 20 minutes of the following:

5 pull-ups

10 pushups

15 squats

10# ball traveling 25+ feet very quickly vs. Cindy @ 100#.....%@#*!

080913

Saturday




! HOOVER BALL !

8:30 am @ John Rudy Park

080912

Friday

5 rounds for time of the following:

95# Overhead squat, 10 reps
Pull ups, 15 reps
Push ups, 20 reps
Sit ups, 25 reps


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080911

Thursday

From the main site:
Hero workout of your choice


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080910

Wednesday

Perform 5 rounds and work up to your three rep max of the following:

Deadlift, 3 reps
Clean, 3 reps

Set up two bars and choose your stronger lift as your first lift. Perform three reps of the first lift then three reps of the second, continue to add weight until the 3 rep max is reached.


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080909

Tuesday

Bench Press, 3-3-3-3-3


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080908

Monday

For time:

1000 m row

5 muscleups

750 m row

10 muscleups

500 m row

15 muscleups

walking squats...a new favorite?

080907

The third pull, the arms bend because the athlete is pulling their body under the bar. The arms are not pulling the bar up.

Pick an upper body strength movement that is a weakness: 5-4-3-2-1

Do as many reps as possible in 15 minutes of:

1 One arm KB or DB Clean and Jerks 55lbs (switch arms as needed)
1 Burpee

080906

Saturday

"Walk in the Park" 8:30 & 10:00 @ John Rudy Park

Our new certified trainers, Cindy, Melissa & Ron

(Ron was all business and was unavailable for ANY group pics)

Hey Andy nice shirt!

080905

Max Rep chest to bar pullups
Practice Planche for 10 minutes (if you don't know what this is or need help on progression click here)

"Nancy"

5 Rounds for time of:

Run 400m
15 Overhead Squats 95lbs

080904

Work up to a moderately heavy snatch for a single

Do some type of lateral movement 3 sets: this could be a side shuffle, lateral lunges, sides hops etc.

"SMURPH"
For Time:
Run 4oom
25Pullups
50 Pushups
75 Squats
Run 400m

If you have a 20lb vest or a backpack with rocks,books,etc. wear it.

080903

Wednesday

max rounds in 20 minutes of:
medicine ball squat clean & wall ball 10' target, 20 reps
20" box jump, 20 reps

Squat clean the med ball from the floor and go right into the wall ball, touch the floor with the med ball and repeat.


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080902

Deadlift 3-3-3-3-3
Push Press 3-3-3-3-3
Front Squat 3-3-3-3-3

Practice Handstand 20 minutes

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