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.