April 30th, 2010

One mile run with 20 lunges every minute! Mapmyrun can help you find a mile from your house. Take a stopwatch or timer every minute it takes to run the mile stop and knockout 20 lunges. The faster you run the less lunges. Post times and sets to the comments.


FACT: The Friday before the first Saturday in May is the Kentucky Oaks. Derby’s sister event is as old as the “Run for the Roses” but features fillies and lilies. BRAVO will be televising the race today from 5-6pm.

April 29th, 2010

Closing off the week by putting it all together......

100m Run
20 Box Jumps
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees
800m Run

FACT: Kentucky Derby is referred to as "The Run for the Roses," because a lush blanket of 554 red roses is awarded to the winner each year

April 27th, 2010

Tabata Superman/Plank

"HELEN"
3 ROUNDS
400m Run
21 KB Swings
12 Pullups

FACT: The filming of the movie
'Titanic' cost more than the Titanic itself

April 26th, 2010

7 Min AMRAP
7 Handstand Pushups
7 Pullups
7 SL Squats


RENEGADE MANMAKERS
ON THE MINUTE!

Cool down: Situp Surprise


FACT: The Amazon rainforest produces more than 20% the world's oxygen supply

April 24/25th

SAT 4/24 FILTHY FIFTY WILL BE POSTPONED!

Schedule change for next week 4/26-5/1.
No training on Friday and Sat 4/30 and 5/1.

This will be a short week, filled with tough workouts and the extra recovery time will be much appreciated. On the days we normally train I will post workouts on this site that can be done at home with minimal or no equipment.

Hope you enjoyed your weekend and remember to say congrats to Sherri for completing her first 5K run.

April 23rd, 2010

21-15-9

Deadlifts
Seated L Shoulder Press


FACT: New Zealand is the first country to allow women to vote

April 22nd, 2010

3 Rounds:

400 m Run
40 Squats
30 Situps
20 Pushup
10 Pullups

**There will be a time limit for each round and a rest period between rounds


THERE WILL NOT BE A 5PM TONIGHT!!!

FACT: There is a city called Rome on every continent

April 20th, 2010

Skill: Knees to elbows
Strength: Pushup Ladders

Four rounds for time of:
20 Medicine ball squat cleans
20 Split squat jumps (10 each leg)
20 Dumbbell snatch 10 reps each side

FACT: A group of frogs is called an army

April 19th, 2010

Warm Up:

Body Blasters

Pillar Bridge

4 Rounds For Time
21 Box Jumps
15 SANDBAG Ground to overhead
9 Pullups

FACT: One million people each year are bitten by animals in the United States

April 17th, 2010

35 Swings
35 Back extensions
35 Overhead Squats
35 Strict Sit-ups
35 Renegade Rows
35 Burpees

This workout will be scored by the amount of "breaks" are taken during each block of exercises. Rest as needed between exercises


FACT: A cubic mile of ordinary fog contains less than a gallon of water

April 16th, 2010

25 Pullups
15 Shoulder Press
20 Stiff Leg Deadlifts
15 Push Press
20 Stiff Leg Deadlifts
15 Push Jerk
20 Stiff Leg Deadlifts
25 Pullups

FACT: The symbol on the 'pound' key (#) is called an octothorpe

April 15th, 2010

Warmup: 1 mile Run, 50-70% 1st 800m, 80% 2nd 800m

"The Taxman"

3 Min AMRAP:
3 Muscle Snatch
6 Barbell Lunges
9 Situps
Rest one minute, Complete 4 cycles

FACT: Americans are responsible for generating roughly 20% percent of the garbage in the world

April 14th, 2010

Great workout yesterday, I hope you had fun with it! As promised here are the results from yesterday:

Cassie/Sherri- 326 27:37
Farina/Molly- 257 25:57
Eva/Melissa- 244 25:17
John/Jennifer- 122 NT
Afton/Heather- 324 22:47
Casey/Korbi- 242 22:30
Korbi/Nicole- 227 22:52
Sarah/Erin- 249 19:53
Sue/Erin- 265 19:48

FACT: Today is Heathers Birthday!! Happy birthday Heather!

April 13th, 2010

Partner Workout!!

Todays workout is performed in five rounds with the following exercises:

Thrusters
Box Jumps
Wallballs
Burpees
Sandbag Cleans

Each round one person will run the alley while the other performs max reps of the set exercise.

Goal is to complete the most reps of every exercise while being the fastest team! Times and reps will be posted here Wednesday!

FACT: The weight of a carat (200 milligrams), standard unit of measurement for gemstones, is based on the weight of the carob seed

April 12th, 2010

Tabata HEAVY Swings

7 Minute AMRAP:
7 Hang Power Clean
7 Pullups

FACT: In the year 2000, Pope John Paul II was named an 'Honorary Harlem Globetrotter.'

April 10th, 2010

Dumbbell Bear on the minute!
One rep the first minute, 2 reps the second minute, 3 reps the third.... until reps cannot be completed in the allowed time.

Fact:The strongest human bite force ever recorded: 350 pounds. The strongest shark bite force ever recorded: 132 pounds

April 9th, 2010

92 Burpees
At Home:
Perform 10 Burpees (unbroken)
Take ten breath
Perform 10 Burpees
Take ten breaths
Perform 10 Burpees
Rest 3 Minutes; Repeat 3 Times

The purpose is to control your breath to aid in recovery time, this drill will transfer over to all workouts.

April 8th, 2010

For time:
400m Run
10 Burpees
10 Unilateral DB Complex (Clean, Push Press, Front Squat, Push Press, Front Squat) Right Arm
10 Burpees
10 Unilateral DB Complex Left
10 Burpees
400m Run


True or false? Pound for Pound, hamburgers cost more than new cars.

April 6th, 2010

"FRAN"
21-15-9
Thrusters
Pullups

Fact: Crushed cockroaches can be applied to a stinging wound to help relieve the pain

April 5th, 2010

WARM UP:
10 OHS
10 Back Ext/Rev Hyper
10 Pullups/Dips
10 Burpees

MET CON:
5 Rounds for time:
40 Double Unders*
30 Box Jumps
20 Swings

96- Burpees

FACT: 315 entries in Webster's 1996 dictionary were mispelled

April 4th, 2010

Happy Holiday!

Total number of burpees is 394 completed *including today. As sore as I am from this I strangely find them easier...
Post your thoughts to the comments.

If you miss a day, the number of missed burpees will be completed on the last day of the challenge. I strongly encourage you not to try to do 100+ in a day and have to do 90+ the next few days.

IMPORTANT!! NEXT WEEKS SCHEDULE!
Monday: Training; 5 Rounds: 40 Double Unders, 30 Box Jumps, 20 Swings
Tuesday: Training; FRAN 21-15-9 Pullups/Thrusters
Wednesday: REST DAY/Burpees
Thursday: Training; TBA
Friday: REST DAY/Burpees
Saturday: Training

April 3rd, 2010

Complete 1 round for time:
400 m Run
200 m Run Backwards
100 ft burpee broad jumps
100 ft walking lunges
200 m run backwards
400m Run


Derby Fever! NBC is broadcasting the Santa Anita Derby and The Wood Memorial from 2-3pm. The top two Derby prospects headline each race Lookin At Lucky at Santa Anita and Eskendereya in the Wood. My top choice for the derby is Caracortado he will be racing in the Santa Anita Derby he needs to place 1st or 2nd to have enough to make it to the first Saturday in May.

April 2nd, 2010

GOOD FRIDAY; NO 5:30AM.. 7am and 9am ONLY

Day 2 Burpees-99

Warmup- 5 min AMRAP Burpees

PROWLER SPRINTS

Fact: Pollen never deteriorates. It is one of the few natural substances that lasts indefinitely

April 1st, 2010

10-9-8-7-6-5-4-3-2-1
Deadlifts
Burpees

Fact: Today is April Fools Day, here are some well known pranks:

• Left Handed Whoppers: In 1998, Burger King ran an ad in USA Today , saying that people could get a Whopper for left handed people whose condiments were designed to drip out of the right side.Not only did customers order the new burgers, but some specifically requested the "old", right handed burger
• Taco Liberty Bell: In 1996, Taco Bell took out a full-page ad inThe New York Times announcing that they had purchased the Liberty Bell to "reduce the country's debt and renamed it the "Taco Liberty Bell." When asked about the sale, White House press replied tongue-in-cheek that the Lincoln Memorial had also been sold and would henceforth be known as the Lincoln Mercury Memorial.