12.31.10

9 a.m. session only.

Total Victory Training:
Every 2 minutes for 10 rounds:
5 Pullup
10 Sledgehammer strikes
10 Burpees

12.29.10

Total Victory Training:
1) 5 Rounds
10/arm DB Power Snatch
10/arm DB swing
10 Burpee

12.27.10

Total Victory Training:

Championship Fight Gone Best
Row (calories)
Push Press
Box Jump
Power Clean
DB Thruster

12.24.10

Only 9 am session on Christmas Eve. Happy Christmas.

Total Victory Training:
1)Front Squat
3-3-3-1-1-1

2) 5 rounds
25 Burpees
25 Double Under (sub box jump)

12.22.10

Total Victory Training:
1) Bench Press
3-3-3-1-1-1

2) 20-15-10
Elevated Pushup
Clapping Pushup
Pushup

or if feeling froggy:

20-15-10
Handstand Pushup
Ring Dip
Pushup

12.20.10

Total Victory Training:
1) Deadlift: work up to heavy set of 5

2)3 Rounds
15 RDL
20 Goblet Squats
25 Box Jump

12.17.10

Total Victory Training:
1) Front Squat
5-5-5-3-3-3
2) 3 rounds
100 ft. Frog Jump
15 Weighted situp
10 Dips

12.15.10

Total Victory Training:
1) Bench Press
5-5-5-3-3-3

2) 3 Rounds
50 Overhead walking Lunge
10 Pullup
10 KTE

12.13.10

Total Victory Training:
1) Deadlift: Work up to heavy set of five.

4 Rounds tabata interval of:
Pushups
Situps
Broad Jump

12.10.10

Total Victory Training:
1) Back Squat
3-3-3-1-1-1

2) 4 rounds of
100 ft walking lunge
15 Renegade man makers

12.8.10

Total Victory Training:
1) Push Press
3-3-3-1-1-1

2) 3 Rounds of
Total your reps
Body weight Bench Press Max reps followed immediately by
Body weight Pull-ups Max reps
Rest 2 minutes between rounds

One round of today's work.

12.6.10

Total Victory Training:
1) Power Curl
3-3-3-1-1-1

2) 5 Rounds
6x Bent row
6x Hang power clean
6x Push Press
6x Front Squat
6x Push-ups (hands on bar)

12.3.10

Total Victory Training:
1) Back Squat
5-5-5-3-3-3

2) Squat x 3 on the minute by the minute
Pushup x 3 on the minute by the minute

12.1.10

Total Victory Training:
1) Push Press
5-5-5-3-3-3

2) 5 Rounds
10 Clapping Pushup
10 Jumping Squat (bodyweight)
10 Barbell Stiff Legged Deadlift @ 50% bodyweight

11.29.10

Total Victory Training:
1) Power Curl
5-5-5-3-3-3

2) 2 minutes of burpees
2 minutes
5 deadlift
5 DB Push press
Repeat 2 times
Score is number of rounds of weights lifted and burpees

11.27.10

Make up Saturday for Friday

Total Victory Training:
1) Overhead Squat
3-3-3-1-1-1

2) 3 rounds
400M
20 swings
15 pullups

Total Victory Training:
1) Shoulder Press
3-3-3-1-1-1

2) 3 Rounds
50 Overhead walking Lunge
10 Pullup
10 KTE

11.22.10

No 9 a.m. class today. The makeup is Tuesday @ 9 a.m.

Total Victory Training:
1)Power Clean
3-3-3-1-1-1

2) 6 rounds
6 Bent Row
6 Hang Power Clean
6 Front Squat
6 Push Press
6 Pushup

11.19.10

Total Victory Training:
1) Overhead Squat
5-5-5-3-3-3

2) 10 Rounds
30/30 Burpee

11.17.10

Total Victory Training:
1) Shoulder Press
5-5-5-3-3-3

2) 20-15-10
HSPU
Dip
Pushup
Or Elevated Pushup
Clapping Pushup
Pushup

11.15.10

Total Victory Training:
1) Power Clean
5-5-5-3-3-3

2) 2 Rounds Fight Gone Best
Row
DB Thruster (2 x 15 or greater)
Power Clean (75#)
Box Jump
Push Press (75#)

11.12.10

1) Front Squat
3-3-3-1-1-1
2) AMRAP 5 min.
5 Pullup
10 Pushup
15 squat
Rest 2 min.
Repeat

11.10.10

Total Victory Training:
1) Bench Press
3-3-3-1-1-1

2) 5 rounds
5 dip
10 KTE
15 Pushup

11.8.10

Total Victory Training:
1) Deadlift
3-3-3-1-1-1

2) 3 Rounds
Leg Blaster
10 Pullup
10 Weighted situp

11.5.10

Total Victory Training:
1) Front Squat
5-5-5-3-3-3

2) 20 step ups @ 45#
20 Pushups
20 Pullups
Repeat at 15 reps
Repeat at 10 reps

11.3.10

Total Victory Training:
1) Bench Press
5-5-5-3-3-3

2) AMRAP in 10 min.
100 ft Frog Jump
20 Seated Russian Twist
5 Burpee

11.1.10

No 9 am training today.

Total Victory training:
1) Deadlift
5-5-5-3-3-3

2) 3 rounds
200M
20 Stiff Legged Deadlift
20 Goblet Squat

10.29.10

Total Victory Training:
1) Back Squat
3-3-3-1-1-1

2) 4 rounds of
100 ft walking lunge
15 Renegade man makers

10.27.10

There is no 9 am session today

Total Victory Training:
1) Weighted Dip
3-3-3-1-1-1

2) 3 rounds
400M Run
15 Lateral Hop Burpees
15 Pullups

10.25.10

Total Victory Training:
1) Snatch Grip Deadlift
3-3-3-1-1-1

2) 5 rounds
25 Walking Lunge
15 Clapping Pushup
10 Pullup

10.22.10

Total Victory Training:
1) Back Squat
5-5-5-3-3-3

2) 20-15-10
DB Thruster
Pullup

10.20.10

Total Victory training:
1) Weighted Dips
5-5-5-3-3-3

2)400M Run
15 Burpees
10 Pull ups

10.18.10

Total Victory Training:
1) Snatch Grip Deadlift
5-5-5-3-3-3

2) 10,9,. . . 2,1
Pull-ups
Clapping Push ups
Swings

10.16.10

Saturday makeup session. Had one you missed and want to makeup or just feel the need to sweat on Saturday. Come by at 9 a.m.

10.15.10

Total Victory training:
1) Overhead Squat
3-3-3-1-1-1

2) Tabata of
Pullups
Situps
Squats

10.13.10

CrossFit Total Victory Training:
1) Push Press
3-3-3-1-1-1

2) 3 Rounds of
Total your reps
Body weight Bench Press Max reps followed immediately by
Body weight Pull-ups Max reps


Rest roughly 3:00 max between rounds

10.11.10

Training:
1) Power Curl
3-3-3-1-1-1

2) AMRAP in 15:00
5 Barbell Push Press (135#/75#)
5 Pull-up

10.07.10

CrossFit Total Victory
1) Overhead Squat
5-5-5-3-3-3

2)
2 Rounds of Fight Gone Better. Total your Score
~Row Calories
~DB Thruster
~Power Clean
~Box Jumps
~Barbell Push Press

10.05.10

Total Victory CrossFit
1) Push Press
5-5-5-3-3-3

2 5 rounds
200M
20 Burpees

10.4.10

You may have noticed the name change.

Total Victory CrossFit:
1) Power Curl
5-5-5-3-3-3

2) 5 Rounds
6x Deadlift
6x Bent row
6x Hang power clean
6x Front Squat / Push Press aka-Thrusters
6x Push-ups (hands on bar)

10.1.10

CrossFit Training:
1)Front Squat
3-3-3-1-1-1

2) Farmers Walk 50 Ft (Males45 lb plates / Females 35lb DBs or plates)
Burpee 10
Farmers Walk 50 Ft
Burpee 9
Farmers Walk 50 Ft
Burpee 8
……
finish with 1 Burpee

9.29.10

RFC CrossFit Training:
1) Floor Press
3-3-3-1-1-1

2) AMRAP in 12 minutes
5 Pullup
10 Pushup
15 Squat

9.27.10

Training:
1)Deck Power Clean
3-3-3-1-1-1

2) 20-15-10
Barbell overhead squat
Pull-up
Elevated push up

9.24.10

Training:
1) Front Squat
5-5-5-3-3-3

2) 20-16-10-6
Dumbbell Deck Power Snatch (half each arm)
Pull-up

9.22.10

Training:
1) Floor Press
5-5-5-3-3-3

2) 10 Swings
1 Burpee
9 Swings
2 Burpees .....
continue reaching a final round of:
1 Swing
10 Burpees

9.20.10

Training:
1)Deck Power Clean
5-5-5-3-3-3

2) AMRAP in 12 minutes
6 Pull-ups
9 KTE
12 Dumbbell Swings
15 Pushups

9.17.10

Training:
5 Rounds
400 M
30 Goblet Squat
10 Handstand Pushup
100 ft Frog Jump

9.15.10

Training:

400M
30 Overhead Squat
30 Pullup
30 Seated Russian Twist
200 M
20 Overhead Squat
20 Pullup
20 Seated Russian Twist
200 M
10 Overhead Squat
10 Pullup
10 Seated Russian Twist
400 M

9.13.10

Transition week

Good old fashioned CrossFit to transition to a new program next week.

3 rounds
800M
30 Swings
30 Burpees

9.10.10

Training:
1) Back Squat 3x8

2) Squat x 3 on the minute by the minute
Pushup x 3 on the minute by the minute

9.8.10

Training:
1) Bench Press 3x8

2) 5 Rounds
10 Clapping Pushup
15 Squat
10 Barbell Row

9.6.10

No afternoon session today. See you Wednesday.

9.3.10

Training:
1)Back Squat
3 x 8

2) 3 Rounds
400 M
100 ft Walking Lunge
5 Pullup

9.1.10

Training:
1)Shoulder Press
3 x 8

2) 5 Rounds
5 Dip
10 KTE
15 Pushup

8.30.10

Training:
1)Deadlift
3 x 8
2) 5 rounds
Overhead Plate Walking Lunge 50 ft.
10 Clapping Pushups

8.27.10

Training:
1) Back Squat
3 x 8

2)
20 Step ups @ 45#
20 Push ups
20 Pull ups
15 Step ups @ 45#
15 Push ups
15 Pull ups
10 Step ups @ 45#
10 Push ups
10 Pull-ups

8.25.10

Training:
1) Bench Press
3 x 8

2) 4 Rounds
10/arm One arm DB Push Press
400M

8.23.10

Training:
1) Deadlift
3 x 8 (if you were successful last week at deadlifts add weight)

2) 10 Rounds
30/30
Flying Burpees

8.20.10

Training:
1) Back Squat
3 x 8

2) 5 Rounds
10/leg Split Squat
10 Knees to Elbows
5 Dips

8.18.10

Training:
1) Shoulder Press
3 x 8

2) 20-15-10
Elevated Pushup
Clapping Pushup
Pushup

8.16.10

Training:
1) Deadlift
3 x 8

2) 5 Rounds
10 Romanian Deadlift
10 Pullups
10 Weighted Situps

8.14.10

Training:
1) 3 Rounds
50 Squats
15 Pullup
15 Dips
10 Hang Power Clean

8.13.10

Training:
1) Back Squat
3 x 8 @ 85% of max

2) AMRAP in 10
Mini Leg Blaster
5 Pullup


Mini Leg Blaster is:
10 squats
10 lunges
10 striders
5 jumpming squats

8.11.10

Training:
1) Bench Press
3 x 8 @ 85 & of max

2)3 rounds
10 dips
25 Seated Russian Twist
200M

8.9.10

Training:
1) Deadlift
3 x 8 (weights for the regulars are posted in the gym)
For all others use 85% of 90% or your 1 RM

2) 5 Rounds (Use the same DB or KB for both movements)
25 Swings
25 Goblet Squats

Week of Aug. 2

All this week we will be testing max lifts.
The order is: Back Squat, Shoulder Press, Deadlift, Bench Press

You only need to make it to one session this week. Treat this week as a deload, reset or whatever.

If you have wanted to try Thai Boxing or BJJ this is the week. If you wanted to run more or play more tennis or golf or anything else, take advantage.

This week will affect your training for the next few months so make sure to be here.

Week of Aug. 2

7.30.10

Training:
1) Back Squat
3 x 2 & 1 x max

2) Every 2 min for 8 rounds
Mini Leg Blaster
5 Pullups

7.28.10

Training:
1) Shoulder Press
2 x 5, 1 x max

2) 20-15-10
Headstand Pushup or Pike Pushup
Clapping Pushup
Pushup

7.26.10

Training:
1)Deadlift
3 x 2 & 1 x max

2) 3 Rounds
400M
21 swings
12 Pullup

7.24.10

Suck it up Saturday

Training:

30 Burpees
30 DB Deadlifts

30 Burpees
30 DB Power Cleans

30 Burpees
30 DB Push Presses

30 Burpees
30 DB Swings

30 Burpees
30 Manmakers

7.23.10

Training:
1) Back Squat
3 x 2 & 1 x max

2) 3 Rounds
50 Overhead walking lunge
10 Pullup
10 Seated Russian Twist

7.21.10

Training:

1)Bench Press
3 x 2 & 1 x max

2) 4 Rounds
15 Clapping Pushup
25 Jumping Squat
200 M

7.19.10

Training:
1) Deadlift
3 x 2 & 1 x max

2) Every 1:50 for 8 Rounds
6 Bent Row
6 Hang Power Clean
6 Front Squat
6 Push Press
6 Pushups

7.16.10

Training:
1)Back Squat
3 x 2 & 1 x max

2) 5 Rounds
10 Pullups
10 Weighted Situps
100 ft Broad Jump

7.14.10

Training:
1)Shoulder Press 3 x 2 & 1 x max

2)
Two rounds of:
Right arm dumbbell push-press 12 reps
Left arm barbell deadlift 12 reps
Run 400 meters
Left arm dumbbell push-press 12 reps
Right arm barbell deadlift 12 reps
Run 400 meter

7.12.10

Training:
1) Deadlift
3 x 2 & 1 x max

2) 3 rounds
Leg Blaster
10 Pullup
10 Weighted situp

7.10.10

Saturday Training:

20 minutes AMRAP
5 Pullup
10 Pushup
15 Squat

7.9.10

Training:
1) Back Squat
3 x 2 & 1 x max

2) 3 Rounds
800M
15 Weighted Situp
15 Swings

7.7.10

Training:
1) Bench Press 3 x 2; 1 x max
(90% of max; use 75%)

2) Tabatas
Pullups
Rest 1 minute
Pushups
Rest 1 minute
Situps
Rest 1 minute
Squat

7.5.10

Training:
1) Deadlift
3 x 2 & 1 x max (Find 90% of 1 RM; use 75% of that)

2)AMRAP in 15 minutes
25 ft Broad Jump
10 Pullup
15 Pushup

7.2.10

Training:
1) Back Squat (Take max find 90%; use 75% of that number for weight)
3 x 2 & 1 x max

2) 5 rounds
25 Walking Lunge
15 Clapping Pushup
10 Pullup

6.30.10

Training:
1) Shoulder Press
3 x 5 (add 5# from previous or 75% 1 RM)


2) 20 Box Jumps
20 Push ups
20 Pull ups
15 Box Jumps
15 Push ups
15 Pull ups
10 Box Jumps
10 Push ups
10 Pull-ups

6.28.10

Training:
1) Deadlift 3 x 5 (add 10# to last max; use 75%)

2) 3 rounds
400M
25 Pullups
25 Weighted situps @ 45#

6.26.10

Training:
1)Tabatas

Pullups
Push Press @ 45#
Knees to Elbows
Box Jumps

6.25.10

Training:
1) Back Squat 3 x 5
+10# from last estimated max; use 75%

2)3 Rounds
Mini Leg Blaster
200 M
10 Clapping Pushup

6.23.10

Training:
1) Bench Press
3 x 5 (add 5# to max; use 75% of that)

2) 30-20-10
Push Press
Back Squat
Pullups

6.21.10

Training:
1) Deadlift 3 x 5 (add 10# to last max; use 75 %)

2) Every 2 minutes for 16 Minutes
6 Bent Row
6 Hang Power Clean
6 Front Squat
6 Push Press
6 Pushups(hands on bar)

6.18.10

Training:
1) Back Squat
3 x 5 (add 10# from previous or 75% 1 RM)

2) 4 rounds of
100 ft walking lunge
15 Mutant man makers

6.16.10

Training:
1) 3 x 5 Shoulder Press (add 10# to max; use 75% of that)

2)3 rounds
400M Run
15 Lateral Hop Burpees
21 DB swings

6.14.10

Training:
1) Deadlift
3 x 5 (add 10# from previous or 75% 1 RM)

2) 10 rounds
30 second work/30 seconds rest
Flying Burpee

6.12.10

Training:

800M
50 Pullup
100 Pushup
150 Squat
800M

Good luck to the team travelling to VA Beach to compete at NAGA.

6.12.10

6.11.10

Training:
1) Back Squat (add 10 to your max used last week)

2) 3 rounds

100 ft Walking Lunge
200M
10 KTEs

6.9.10

Training:

1)Bench Press
3 x 5 (use 75% of 1 RM)

2) 5 rounds
15 Manmakers
15 barbell overhead squat

6.7.10

Training:

1) Deadlift
3 x 5 (use 75% of 1 RM)

2) 5 rounds
Overhead Plate Walking Lunge 50 ft.
10 Clapping Pushups

6.5.10

Training:

3 Rounds
800M
50 situps
50 Stiff legged deadlifts

6.4.10

Training:
1) Back Squat
3 x 5 (use 75% of 1 RM)

2)4 Rounds
400 M
50 Squats

6.2.10

Training:
1) Shoulder Press
3 x 5 (use 75% of 1 RM)

2) AMRAP in 10
5 Pullup
10 Pushup
15 Squat

5.29.10

Training:

1) 5 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

5.28.10

Training:
1) Front Squat
3-3-3-1-1-1

2)
20 Step ups @ 45#
20 Push ups
20 Pull ups
15 Step ups @ 45#
15 Push ups
15 Pull ups
10 Step ups @ 45#
10 Push ups
10 Pull-ups

5.26.10

Training:
1) Shoulder Press
3-3-3-1-1-1

2) 4 Rounds
400M
50 squats

5.24.10

Training:
1) Power Clean
3-3-3-1-1-1

2)10 rounds of
30 Sec. on/ 30 Sec. off
Burpees

Finisher of
1:30 total L-hang

5.21.10

Training:
1) Front Squat
5-5-5-3-3-3

2)AMRAP in 10 Minutes
10 Deck Squats
10 Pushup

5.19.10

Training:
1) Shoulder Press 5-5-5-3-3-3

2) 400 M
20-2 by twos Burpees
2-20 by twos Knees to Elbows
400 M

5.17.10

Training:
1) Power Clean
5-5-5-3-3-3

2)Two rounds of:
Right arm dumbbell push-press 12 reps
Left arm barbell deadlift 12 reps
Run 400 meters
Left arm dumbbell push-press 12 reps
Right arm barbell deadlift 12 reps
Run 400 meter

5.14.10

Training:
1)Back Squat
3-3-3-1-1-1

2) 3 Rounds
25 Burpees
25 Pullups

5.12.10

Training:

1) Bench Press
3-3-3-1-1-1

2) 3 rounds
Leg Blaster
10 Pullup
10 Weighted situp

5.10.10

Training:

1) Deadlift
3-3-3-1-1-1

2) 3 rounds
100 ft. Broad Jump
15 Handstand Pushup
10 Knees to Elbows

5.8.10

Training:

5 rounds

10 Pullups
20 Pushups
30 Situps
40 Squats

Time each round seperately
Rest 3 minutes between rounds

5.7.10

Training:

1) Back Squat
5-5-5-3-3-3

2) 5 Rounds
200M
10 Headstand Pushup
10 Box Jump

5.5.10

Training:
1) Bench Press
5-5-5-3-3-3

2) 3 min. Lateral Burpee
90 seconds rest
2 min. Lateral Burpee
90 seconds rest
1 min. Lateral Burpee
90 seconds rest

5.3.10

Training:

1)Deadlift
5-5-5-3-3-3

2) 5 rounds
Overhead Plate Walking Lunge 50 ft.
10 Clapping Pushups

5.1.10

Training:

1) Squats x 2 on the minute by the minute
Up to 20 minutes
Rest 2 minutes
Pushups x 2 on the minute by the minute up to 20 minutes

4.30.10

Training:

1) Overhead Squat
3-3-3-1-1-1

2)
20 Step ups with 45#
20 Push ups
20 Pull ups
15 Step ups with 45#
15 Push ups
15 Pull ups
10 Step ups with 45#
10 Push ups
10 Pull-ups

4.28.10

Training:

1) Push Press
3-3-3-1-1-1

2)AMRAP in 15 minutes
5 Box Jump
10 pullup
15 Knees to Elbows

4.26.10

No 9 am session on Monday, rescheduled for Tuesday. 5 and 6 pm as scheduled.

Training:
Hang Power Clean
3-3-3-1-1-1

5 Rounds
Leg Blaster
15 Clapping Pushup
10 Pullup

4.24.10

Training:

Fight Gone Best
1 minute of each followed x 3

Row (calories)
Box Jump
Push Press @ 75#
Power Clean @ 75#
Burpee
Rest

Score each round by reps completed, use calories for the row.

4.23.10

Training:
1) Overhead Squat
5-5-5-3-3-3

2) 40-30-20-10
BTN Thruster
Weighted situp
Box step ups

4.21.10

Training:
1) Push Press
5-5-5-3-3-3

2) 7 rounds
10 Deadlift @ 135
10 Burpees

4.19.10

Training:

1) Hang Power Clean: 5-5-5-3-3-3

2) 3 Rounds of: 400M; 25 Pullup; 25 Weighted situp

4.16.10

Training:

1) Hack Squat
3-3-3-1-1-1

2) AMRAP in 15 minutes
5 Pullup
10 Pushup
15 Squat

4.14.10

Training:

1) Shoulder Press
3-3-3-1-1-1

2)10 Rounds
Every 1:30 perfom
3 Hang Snatch
3 Overhead Squat
3 Back Squat
3 Good Morning

4.12.10

Training:

1)Hang Squat Clean
3-3-3-1-1-1

2) 3 Rounds
Leg Blaster
10 Manmakers

4.10.10

Training

1) Snatch Practice


2)

50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Romanian Deadlift, 45 pounds
50 BTN thrusters, 45 pounds
50 Burpees
50 Seated Russian Twist

4.8.10

Training:

1) Hack Squat
5-5-5-3-3-3

2) AMRAP in 15
10 Pushup
15 Box Jump
200 M

4.7.10

Training:

1) 5-5-5-3-3-3
Shoulder Press

2)

20-2 Headstand Pushup
2-20 L-pull up

Alternate

4.5.10

Training:

1) Hang Squat Clean
5-5-5-3-3-3

2) 3 Rounds
800M
15 Weighted Situp
15 Swings

4.2.10

Training:

1)Front Squat
3-3-3-1-1-1


2) 3 Rounds
200 ft. Flying Burpee
200 ft. Walking Lunge

3.31.2010

Training:

1) Bench Press
3-3-3-1-1-1

2)4 rounds
Run 400
50 squats

3.29.10

Training:

1)Deadlift
3-3-3-1-1-1

2)
10-1
Dips
Pullups
Plate Squats

3.26.10

Training:

1) Front Squat
5-5-5-3-3-3

2) 5 Rounds
5 Headstand Pushup
10 Knees to Elbows
15 Box Jumps
10 Pullup
5 Broad Jump

3.25.10

No morning session on Thursday.

Training:

4 Rounds
800 M
100 ft. Walking Lunge
15 Manmakers

3.23.10

Training:

1) Bench Press
5-5-5-3-3-3

2)4 Rounds
400M
10 DB Thrusters
10 Pull-ups

3.22.10

Training:
1) Deadlift
5-5-5-3-3-3

2)AMRAP in 15

15 Dips
15 Swings
5 Burpees

3.20.10

Training:

1)Run 400
30 Pushups
Run 800
20 Elevated pushups
Run 1200
10 Handstand pushups

3.18.10

Training:

1) Back Squat
3-3-3-1-1-1

2)3 rounds
400M Run
12 Pullups
21 DB swings

3.17.10

Training:

1)Dips(weighted)
3-3-3-1-1-1

2) 3 Rounds
15 Overhead squat
400 M

Training:

1) Deadlift
3-3-3-1-1-1

2)On the minute for 12 Minutes
5 DB deadlift
5 DB hang power clean
5 DB Front Squat
5 DB Push Press

3.12.10

Training

1)Back Squat
5-5-5-3-3-3

2) 7 Rounds
10 Pullups
10 Weighted Situps
100 ft Broad Jump

3.10.10

Training:

1)Dips(weighted)
5-5-5-3-3-3

2)3 rounds
200M Run
21 burpees
21 SLDL

3.8.10

Training:
1) Deadlift
5-5-5-3-3-3

2)5 rounds
25 Walking Lunge
15 Clapping Pushup
10 Pullup

3.6.10

Training:

5 Rounds
15 Dips
10 Box Jumps
5 Pull ups (no kip)
400M

3.5.10

Training:
1)Front Squat
3-3-3-1-1-1

2)30-20-10
Pullups
Burpees

3.2.10

Training:
1) Push Press
3-3-3-1-1-1

2) Tabata Front Squat
Rest 5 minutes
Tabata Back Squat

3.1.10

Training:
1)Power Clean
3-3-3-1-1-1

2)5 Rounds
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Front Squat
6 Push Press
6 Back Squat
6 Pushups(hands on bar)

2.27.10

Saturday Special

You got to come in to find out.

2.25.10

Training:
1) Front Squat
5 x 3

2) Tabata Pushup feet elevated

Rest 2 minutes

Tabata situp

Rest 2 minutes

Tabata Squat

Go all out. If your last round has the same score as the first; you have done it wrong.

2.24.10

Training:
1) Push Press
5 x 3

2) 3 rounds for time
5 Pullup
50 ft Bear Crawl
25 BTN Thruster

2.23.10

Training:
1) Power Clean
5 x 3

2)5 rounds
50 box jumps
15 barbell overhead squat

2.19.10

Training:
1) Front Squat
5 x 5

2) 30-20-10

Bodyweight Deadlift
Burpee

2.17.10

Training
1)Push Press
5 x 5

2)AMRAP in 12 minutes
5 pullup
10 pushup
15 squat

2.15.10

Training:
1)Power Clean
5 x 5
Use ramped sets

2)10-1
Dips
Pullups
Goblet Squats

2.13.10

Training:

You have to come in to find out.

2.12.10

Training:
1)Overhead Squat
5 x 1

2) 3 Rounds
25 Overhead walking lunge
10 Burpees
10 Seated Russian Twist

2.11.10

Training:

AMRAP in 20 minutes
5 Commando Pullup
10 Weighted Situp
15 Goblet Squat

2.9.10

Training:
1)Bench
5 x 1

2)3 rounds
25 weighted step ups (use barbell @ 45#)
21 swings
12 pullups

Put the barbell across your shoulders like a back squat; then get to steppin'

2.8.10

Training:

1)Snatch Grip DL
5 x 1

2)5 Rounds
5 Knees to Elbows
10 DB snatch (5/side)
15 pushup

2.6.10

Yes we will train.

Training:
Fight Gone Better

2.4.10

Training:
1) Overhead Squat
5 x 3

2)AMRAP in 12 minutes
7 Headstand Pushup
7 pullups


Class time will be 5:30 and 6:30 instead of the usual 5 and 6.

2.3.10

Training:
1)Bench
5 x 3

2)20-2
Swing
2-20
Burpee
Alternate

Finisher:
Headstand Hold
5 x max attempt

2.2.2010

Training:

1)Snatch Grip DL
5 x 3

2)3 rounds
Mini Leg Blaster
10 Stiff Legged Deadlift @ 45#
10 Weighted situp

1.28.10

Training:

1)Overhead Squat
5 x 5

2) 20-2 Pushups
2-20 Knees to Elbows
Alternate

Finisher:
Turkish Getups
1 x 10 (5/side)
Go Heavy as you are able

1.27.10

1) Bench Press
5 x 5

2) 3 min. swing
90 seconds rest
2 min. swing
90 seconds rest
1 minute swing
90 seconds rest

1.25.10

Training:
1)Snatch Grip Deadlift
5 x 5

2)10 rounds
30 sec work/ 30 sec rest
Burpees

Finisher:
3 x 10 Barbell Good Morning (add weight up to 10 difficult reps)

1.23.10

Training:
Make up day

If you missed any of the strength workouts this week, come in and make it up.

If you only missed Thursday, come and do:

1 x Barbell Complex every 1:50 for 10 rounds

Barbell complex=
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

2 penalty burpees every time you put the barbell down before completing the complex.

A @ 95, I @ 65, B @ 45

1.22.10

Training:
1) Back Squat 5 x 1

2)Walking Lunge 50 Ft
Pullup 10
Walking Lunge 50 Ft
Pullup 9
Walking Lunge 50 Ft
Pullup 8
......
finish with 1 Pullup

1.21.10

Training:
1)Squats x 2 on the minute by the minute
Up to 20 minutes

Rest 2 minutes
2)Pushups on the x 2 minute by the minute
up to 20 minutes

1.19.10

Training:
1)Press
7 x 1

2)21-15-9
Manmaker @ > 30% bodyweight
Weighted Situp

Finisher:
Headstand Holds
3 x max hold

1.18.10

Training:
1)Deadlift
7 x 1

2)3 Rounds
25 Box Jump
20 Swings
10 Pullups (no kip)

Finisher:
3 x 8 Glute Ham Raise

1.16.10

Training:

5 rounds
400M
15 DB Thruster

Use at least 30% bodyweight for thrusters

1.14.10

Training:
1)Back Squat
5 x 3

2)
10-1 Pullup
1-10 Elevated Pushup

Finisher
3 x 8 Barbell Good Morning

1.13.10

Training:
1)Press
5 x 3

2)Tabata
Box Jumps & Body Rows (Alternate)

Finisher:
Max Plank holds all sides

1.12.10

Training:
1)Deadlift
5 x 3; work up to heaviest set of three for the day

2)5 rounds
10 Overhead Squat @ A-65, I-45
10 Clapping Pushups

Finisher:
3 x 8 Barbell Goodmornings @ 50% bodyweight

1.8.10

Warmup:
50 jumping jacks
2 Rounds
10 squats
10 situps
10 pushups
5 Dislocates
Then:
DROM moves

Training:
Back Squat
5 x 5
7 Rounds
25 Walking Lunges
10 Pullups

Finisher:
Headstand holds

1.6.10

Warmup:
50 jumping jacks
2 Rounds
10 squats
10 situps
10 pushups
5 Deadhang pullups
Then:
DROM moves

Training:
1)
Press
5 x 5
2)
AMRAP in 10 minutes
15 Swings
15 Burpees
15 Weighted situps

Finisher:
5 x 3 Glute Ham Raise

1.4.10

Warmup:
1 Round of
50 jumping jacks
10 squats
10 situps
10 stiff Legged DLs @ 45#
5 pullups
DROM moves

Training:
1)
Deadlift
3 x 5

2)
3 Rounds for time
10 Hang Power Clean @ 50% of bwt.
10 Pushup
10 Box Jump

Finisher:
Max Plank Hold all sides

80/20 Principle | Mark's Daily Apple

Since it's the new year, picking a nutrition plan and sticking with it for performance and aestetic improvement should be a goal for all of us, here are some thoughts on how strict it needs to be.

80/20 Principle | Mark's Daily Apple

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1.2.2010

Warmup:
Grass Drills

Training:
2 person teams

7 rounds
20 tire flips
50 sledgehammer strikes
200 ft. farmers walk @ 225#