Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates
Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)
(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps
(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)
Monday, November 30, 2009
Saturday, November 28, 2009
Thursday, November 26, 2009
November Twenty-seven 2009
Warm Up:
3 rounds
5 x strict pullup
10 x clapping pushup
15 x jumping squat
Skill:
Headstand
Workout:
Fight Gone Best
3 Rounds of one minute each of:
Box Jump
Push Press @ 75#
Power Clean @ 75#
KB swings @ 24kg
Dumbell Thruster @ 2 x 20# Db
3 rounds
5 x strict pullup
10 x clapping pushup
15 x jumping squat
Skill:
Headstand
Workout:
Fight Gone Best
3 Rounds of one minute each of:
Box Jump
Push Press @ 75#
Power Clean @ 75#
KB swings @ 24kg
Dumbell Thruster @ 2 x 20# Db
Tuesday, November 24, 2009
November Twenty-five 2009
Work hard the day before, and be a glutton on Thanksgiving.
Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
Sunday, November 22, 2009
November Twenty-three 2009
Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates
Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)
(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps
(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates
Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)
(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps
(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)
Friday, November 20, 2009
November Twenty-one 2009
Warm Up:
3 rounds
Mini Leg Blaster
2 Rope Climb
Hip Mobility + Frog stretch
Gymnastic skill work of choice - 10 minutes
Training:
6 Rounds for time
Run 400 or Row 500
25 Situp
25 Good Morning @ 45#
3 rounds
Mini Leg Blaster
2 Rope Climb
Hip Mobility + Frog stretch
Gymnastic skill work of choice - 10 minutes
Training:
6 Rounds for time
Run 400 or Row 500
25 Situp
25 Good Morning @ 45#
Thursday, November 19, 2009
November Twenty 2009
Warm up:
3 rounds
5 x dips
10 x pullups
15 x situps
Hip Mobility
10 x dislocates
Skill:
Double Unders
Training:
5 rounds for time
25 Box Jump
25 Burpee
25 Knees to Elbows
3 rounds
5 x dips
10 x pullups
15 x situps
Hip Mobility
10 x dislocates
Skill:
Double Unders
Training:
5 rounds for time
25 Box Jump
25 Burpee
25 Knees to Elbows
Wednesday, November 18, 2009
November Nineteen 2009
Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
Monday, November 16, 2009
November Seventeen 2009
Warm up:
4 rounds
100 rope jumps
10 dislocates
10 Bend and Reach
Hip mobility
Practice:
Those damned Double Unders
Training:
Split Angie
2 rounds for time 50 of each
Pullup
Pushup
Situp
Squat
4 rounds
100 rope jumps
10 dislocates
10 Bend and Reach
Hip mobility
Practice:
Those damned Double Unders
Training:
Split Angie
2 rounds for time 50 of each
Pullup
Pushup
Situp
Squat
Sunday, November 15, 2009
November Sixteen 2009
Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates
Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)
(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps
(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates
Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)
(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps
(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)
Friday, November 13, 2009
November Fourteen 2009
This is the third time with this session. Weights should be increasing and form should be getting better.
Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
Thursday, November 12, 2009
Wednesday, November 11, 2009
November Twelve 2009
Warm up:
5 rounds
15 swings A-16 kg I/B-25# or less
15 situps
15 stiff legged deadlifts @ 45#
Skill:
Double Under
Training:
3 rounds for time
50 squats
7 muscle ups
Or 21 pullups + 21 dips
10 Hang Power Clean (A-135 I-95 B-75 or less)
A=Advanced
I=Intermediate
B=Beginner
5 rounds
15 swings A-16 kg I/B-25# or less
15 situps
15 stiff legged deadlifts @ 45#
Skill:
Double Under
Training:
3 rounds for time
50 squats
7 muscle ups
Or 21 pullups + 21 dips
10 Hang Power Clean (A-135 I-95 B-75 or less)
A=Advanced
I=Intermediate
B=Beginner
Tuesday, November 10, 2009
November Eleven 2009
Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates
Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)
(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps
(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates
Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)
(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps
(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)
Monday, November 9, 2009
November Ten 2009
Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
Thursday, November 5, 2009
November Six 2009
Warm up:
3 rounds
50 step ups
10 Cross Chops
10 dislocates
15 Minutes Skill Work (Instructor's Choice)
Training:
Cindy
AMRAP in 20 minutes of:
5 pullup
10 pushup
15 squat
Record rounds complete
3 rounds
50 step ups
10 Cross Chops
10 dislocates
15 Minutes Skill Work (Instructor's Choice)
Training:
Cindy
AMRAP in 20 minutes of:
5 pullup
10 pushup
15 squat
Record rounds complete
Tuesday, November 3, 2009
November Four 2009
Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates
Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard but doable)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)
(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard but doable)
6x Weighted Situps
(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard but doable)
5x Seated Russian Twist @ 20# (10x total)
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates
Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard but doable)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)
(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard but doable)
6x Weighted Situps
(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard but doable)
5x Seated Russian Twist @ 20# (10x total)
Sunday, November 1, 2009
November Two 2009
Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC
Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch
2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch
3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch
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