REST DAY!!
This weeks schedule:
There will be NO training Thursday at 4:45pm, training will still be offered at 5:30 and 7am.
There will be NO training this Friday.
Saturday training session at 7am.
Enjoy your well deserved rest day.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
June 29th, 2010
For time and load:
10 Power Clean
50 Sit-Ups
8 Power Clean
40 Sit-Ups
6 Power Clean
30 Sit-Ups
4 Power Clean
20 Sit-Ups
2 Power Clean
10 Sit-Ups
FACT: 6/29/1956 Charles Dumas makes the 1st high jump over 7 feet
10 Power Clean
50 Sit-Ups
8 Power Clean
40 Sit-Ups
6 Power Clean
30 Sit-Ups
4 Power Clean
20 Sit-Ups
2 Power Clean
10 Sit-Ups
FACT: 6/29/1956 Charles Dumas makes the 1st high jump over 7 feet
Monday, June 28, 2010
June 28th, 2010
WARMUP:
1/2 GRIFF
400m Run
200m Backwards Run
400m Run
200m Backwards Run
"FRAN"
21-15-9
Pullups
Thrusters
FACT: 6/28/1820 - Tomato is proved to be nonpoisonous
Funny Quote: "Okay, everyone, now inhale... and then dehale!"-Maury Wills, Los Angeles Dodgers captain, leading his teammates through warm-up calisthenics
1/2 GRIFF
400m Run
200m Backwards Run
400m Run
200m Backwards Run
"FRAN"
21-15-9
Pullups
Thrusters
FACT: 6/28/1820 - Tomato is proved to be nonpoisonous
Funny Quote: "Okay, everyone, now inhale... and then dehale!"-Maury Wills, Los Angeles Dodgers captain, leading his teammates through warm-up calisthenics
Saturday, June 26, 2010
June 26th, 2010
SATURDAY 7:45AM
PARTNER WORKOUT!!
"PUSH AND PULL"
Working with a partner, alternate between the 4 couplets:
Dumbbell Thruster/ Renegade Rows
KB Swings / KB Sumo DL High Pull
Sit Ups / Body Blasters
Burpees / Pullups
In each station you will perform max reps for 45 seconds and rest for 15 seconds. Each couplet will be performed twice before moving on to the next station. Score is kept by the total number of reps performed by both partners.
Total workout time is 16 minutes.
PARTNER WORKOUT!!
"PUSH AND PULL"
Working with a partner, alternate between the 4 couplets:
Dumbbell Thruster/ Renegade Rows
KB Swings / KB Sumo DL High Pull
Sit Ups / Body Blasters
Burpees / Pullups
In each station you will perform max reps for 45 seconds and rest for 15 seconds. Each couplet will be performed twice before moving on to the next station. Score is kept by the total number of reps performed by both partners.
Total workout time is 16 minutes.
FUNNY QUOTE: "You guys pair up in groups of three, then line up in a circle."-Bill Peterson, Florida State football coach
Friday, June 25, 2010
June 25th, 2010
In 15 minutes complete:
1 mile run
and...
AMRAP
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
Score will be how many rounds completed following the mile run.
FACT: Each day, more than $40 Trillion Dollars changes hands worldwide
Thursday, June 24, 2010
June 24th, 2010
7 Min AMRAP:
7 Pullups
15 Double Unders*
PROWLER SPRINTS!!!
7 Pullups
15 Double Unders*
PROWLER SPRINTS!!!
FACT: 99% of people cannot lick their elbow.
EVENING TRAINING now begins at 4:45pm on Tuesday and Thursday
Tuesday, June 22, 2010
June 22nd, 2010
FOR TIME:
50 Unbroken Situps
21*-15*-9*-15*-21*
Push Press
Swings
*At the end of each round 5 RENEGADE MANMAKERS
50 Unbroken Situps
21*-15*-9*-15*-21*
Push Press
Swings
*At the end of each round 5 RENEGADE MANMAKERS
50 Unbroken Situps
FACT:
FACT:
When pitched, the average Major League baseball rotates 15 times before being hit
Monday, June 21, 2010
June 21st, 2010
"The Chief"
3 Min AMRAP:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles!
FACT: Austria was the first country to use postcards
Saturday, June 19, 2010
June 19th, 2010
7AM TODAY!!
FILTHY FIFTY
50 Reps of the following
Box Jumps
Jumping Pullups
Walking Lunges
KB Swings
Knees to Elbows
Push Press
Back Extensions
Wall Ball
Burpees
Double Unders
FILTHY FIFTY
50 Reps of the following
Box Jumps
Jumping Pullups
Walking Lunges
KB Swings
Knees to Elbows
Push Press
Back Extensions
Wall Ball
Burpees
Double Unders
Friday, June 18, 2010
June 18th, 2010
For time complete:
21 Turkish get-ups, Right arm
21 Stiff-Leg Deadlifts
21 Overhead squats, Left arm
21 PVC Curlups
21 Overhead squats, Right arm
21 Stiff-Leg Deadlifts
21 Turkish get-ups, Left arm
FACT: A car traveling 100 mph would take more than 29 million years to reach the nearest star
21 Turkish get-ups, Right arm
21 Stiff-Leg Deadlifts
21 Overhead squats, Left arm
21 PVC Curlups
21 Overhead squats, Right arm
21 Stiff-Leg Deadlifts
21 Turkish get-ups, Left arm
FACT: A car traveling 100 mph would take more than 29 million years to reach the nearest star
Thursday, June 17, 2010
June 17th, 2010
REMINDER!! This Saturday workout is at 7AM!!
21-15-9
21-15-9
Handstand Pushups
Dips
Pushups
FACT: There are 293 ways to make change for a dollar
Dips
Pushups
FACT: There are 293 ways to make change for a dollar
Tuesday, June 15, 2010
June 15th, 2010
For time:
800m Run
50 Thrusters
400m Run
35 Thrusters
200m Run
20 Thrusters
Fact: New York's Central Park is nearly twice the size of the entire country of Monaco
800m Run
50 Thrusters
400m Run
35 Thrusters
200m Run
20 Thrusters
Fact: New York's Central Park is nearly twice the size of the entire country of Monaco
Monday, June 14, 2010
June 14th, 2010
ANNIE
50-40-30-20-10
Double Unders
Situps
FACT: The only horse to win 17 times in a row is a female!!
50-40-30-20-10
Double Unders
Situps
FACT: The only horse to win 17 times in a row is a female!!
Saturday, June 12, 2010
June 12th, 2010
Back Extensions
Knees to Elbows
Double Unders
Wallball
Burpees
Just like last Saturday, you spend one minute at each of five stations for a five-minute round. One-minute break is given after each round. The clock does not reset or stop between exercises and your objective is to complete as many reps as possible for the minute.
**This Sunday we will be watching one of the greatest female athletes in an attempt to break the standing world record of 17 consecutive wins.
Knees to Elbows
Double Unders
Wallball
Burpees
Just like last Saturday, you spend one minute at each of five stations for a five-minute round. One-minute break is given after each round. The clock does not reset or stop between exercises and your objective is to complete as many reps as possible for the minute.
**This Sunday we will be watching one of the greatest female athletes in an attempt to break the standing world record of 17 consecutive wins.
Friday, June 11, 2010
June 11th, 2010
3 Rounds:
400m Run
21 Swings
12 Pullups
Fact: The 'vintage date' on a bottle of wine indicates the year the grapes were picked, not the year of bottling
Thursday, June 10, 2010
June 10th, 2010
Warmup/Skill:
Unilateral (one arm) DB snatch and overhead squat
For time complete three rounds:
21-15-9
Deadlifts
Squat, thrust and (jump 6")*
*these are just like burpees but there is no pushup you will have to jump up to a 6" target for the rep to count.
FACT: The are six fictional characters that have stars on Hollywood's 'Walk of Fame'
Tuesday, June 8, 2010
June 8th, 2010
Turkish Get-ups
Prowler Sprints
FACT: Flamingos can only eat with their heads upside down.
Monday, June 7, 2010
June 7th, 2010
"TEAMWORK"
For time complete the following:
30 Clean and Jerk..this will be heavy
30 Rounds of “Cindy” *5 Pull-Ups, 10 Push-Ups and 15 Squats
This workout is done in groups of two. Both teammates can work at the same time but not at the same station.
FACT:More steel in the United States is used to make bottle caps than to manufacture automobile bodies
For time complete the following:
30 Clean and Jerk..this will be heavy
30 Rounds of “Cindy” *5 Pull-Ups, 10 Push-Ups and 15 Squats
This workout is done in groups of two. Both teammates can work at the same time but not at the same station.
FACT:More steel in the United States is used to make bottle caps than to manufacture automobile bodies
Saturday, June 5, 2010
June 5th, 2010
Box jumps
Jumping pull-ups
Kettlebell swings
Walking Lunge
Push press
In this workout you spend one minute at each of five stations, resulting in a a five-minute round. After each round is one-minute break. The clock does not reset or stop between exercises. The goal is to complete as many reps as possible in the given time.
FACT: Virginia extends farther west than West Virginia
Jumping pull-ups
Kettlebell swings
Walking Lunge
Push press
In this workout you spend one minute at each of five stations, resulting in a a five-minute round. After each round is one-minute break. The clock does not reset or stop between exercises. The goal is to complete as many reps as possible in the given time.
FACT: Virginia extends farther west than West Virginia
Thursday, June 3, 2010
June 4th, 2010
MEET AT THE NORTHEAST CORNER OF CENTRAL AND ENCANTO AT 5:45am
2.5 Mile Run
Central and Encanto to Central and Campbell
For those planning on parking at LUX and taking the light rail, the light rail departs Central/Campbell at 5:38 am. Make sure you are a few minutes early and a one way ticket is $1.75.
June 3rd, 2010
Warm Up: Running Skills
Every minute on the minute for 15 minutes:
"Bear" Complex
(Clean/Front Squat/Press/Back Squat/Press)
Warm Down: Ab work
FACT: A jiffy is an actual unit of time for 1/100th of a second
Every minute on the minute for 15 minutes:
"Bear" Complex
(Clean/Front Squat/Press/Back Squat/Press)
Warm Down: Ab work
FACT: A jiffy is an actual unit of time for 1/100th of a second
Wednesday, June 2, 2010
June 2nd, 2010
REST DAY
This Friday we are only having one training session at 6am. The workout is a 2.5 mile run, staring at Encanto/Central and ending at Lux coffee (Campbell and Central). This will be for time. The route is on the light rail line so you can park at either end. Modifications will be offered.
Tuesday, June 1, 2010
June 1st, 2010
Hope you had a great holiday weekend!!
Warmup: Run
Three Rounds:
5 Min Amrap
5 Pullups
10 Pushups
15 Squats
Rest 2 Minutes
Fact: Greyhounds have the best eyesight of any breed of dog
Warmup: Run
Three Rounds:
5 Min Amrap
5 Pullups
10 Pushups
15 Squats
Rest 2 Minutes
Fact: Greyhounds have the best eyesight of any breed of dog
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