January One 2010

Here we go, 2010.

Warmup:
3 rounds
50 Jumping Jacks
10 squat
10 situp
5 pullup
Hip Mobility

Training:
7 rounds for time of

10 Renegade Man makers
20 Dumb Bell deadlifts
30 Single Dumb Bell snatches ( 15 per side)
40 Single overhead lunges ( 20 per side)
50 KB swings
Use same dbs for all exercises
Except swings; use a kettlebell

December Thirty-one 2009

The infamous "300" workout with a couple of changes to make it ours. This is the first and last time you will see it.

Warmup:
3 rounds
15 Jumping Squat
10 Dips
5 Knees to Elbows

Training:
25 Pullup
50 Deadlifts (A-135, I-95)
50 Pushup
50 Box Jump
50 Seated Russian Twist
50 DB Hang Power Clean and Press (25 each arm-A @ 35, I @ 25, N @ 15)
25 Pullup


Happy New Year! If you can't make it today, we hope to see you on January 1, 2010.

December Twenty-nine 2009

Warmup;
5 rounds
50 ft walking lunge
10 Dislocates
10 pullup

Training:
3 Rounds for time
25 x Box Jumps
25 pushup
25 x Box Jumps
25 situp
25 x Box Jumps
25 Squats

December Twenty-eight 2009

December 28
Warmup:
3 rounds
Mini Leg Blaster (10 squat, 10 lunge/leg, 10 strider, 5 jumping squat)
10 Pushup
10 situp

Training:
3 rounds for time
30 hang squat clean (A-65, I-45)
30 pullup
30 Swings (A-16 kg)

December Twenty-six 2009

Warmup:
5 Rounds
100 Rope Jumps
25 Situps
10 Dislocates
Hip Mobility

Practice:
Ring stuff

Training:
Pushups on the minute by the minute up to 20 minutes
Rest 5 minutes
Squats on the minute by the minute up to 20 minutes

December Twenty-three 2009

Warmup:
3 Rounds
100 rope jumps
10 squats
10 pushup
10 situp
5 pullup (strict, no kip)

Training:
1)Work up to 1 RM back squat

2)Work up to 1 RM standing barbell shoulder press

3)Work up to 1 RM deadlift

Got to know where we are to know where we need to go.

December Twenty-two 2009

Warmup:
3 Rounds
100 rope jumps
10 squats
10 pushup
10 situp
5 pullup

Training:
(1) Work up to a max single Snatch

(2) Work up to max single Clean and Push Press

(3) Work up to max single Bench Press

Test your limits today.

Access fixed

So, yesterday I couldn't get on the blog to update. Fixed today. Hopefully won't happen again.

December Sixteen

Warm Up:
3 rounds
10 Pullup
10 Pushup
10 Squat
Hip Mobility

Practice:
Headstands

Training:
10 Rounds
10 Deadlift @ M-135, W-95
10 Burpees

December Fourteen 20009

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)

December Twelve 2009

Warmup:
3 Rounds
100 rope jumps
10 push ups
10 squats
10 situps

Training:
For time 50 of each
Box Jump
Jumping Pullups
Swings
Walking Lunge Step
Knees to Elbows
Push Press @ 45#
Stiff Leg Deadlift @ 45#
Thruster @ 45#
Burpees
Tuck Jump

December Eleven 2009

Warmup:
5 Rounds
10 Box Jumps
5 Clapping Pushups
5 Knees to Elbows

Training:
AMRAP in 20 min.
10 DB Thrusters
10 Weighted Situps
10 Stiff Leg Deadlifts

December 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

December Eight 2009

December 8
Warmup:
5 Rounds
100 Rope Jumps
25 Step ups
20/20/20 Ab Bridge

Practice:
Hang Snatch with PVC x 15 (strive for perfect reps)

Training:
5 Rounds for time of
20 Pullup
30 Pushup
40 Situp
50 Squat

Rest 3 minutes between rounds

Record time to complete

December Seven 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)

December Five 2009

Warm up:
3 Rounds
50 x Jumping Jacks
15 x Squats
10 x Weighted situps
5 x Pullups

Practice:
Double Unders

Training:
5 Rounds
150 ft. Bear Crawl
15 x Burpees
15 x Knees to Elbows

December Three 2009

Warm Up:
3 Rounds
15 Box Jump @ 20"
15 KB swings @ 16 kg
5 Knees to Elbows
5 Dislocates

Practice: Headstands

Training:
For Time
25 Squats
25 Pushups
25 Pullups
25 Situps
50 Squats
50 Pushups
50 Pullups
50 Situps
75 Squats
75 Pushups
75 Pullups
75 Situps

If you weren't here on the December 2nd, you missed Lukas kicking ass. Watch below.

December 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