For Time:
50 Situps
21 Thrusters
21 Pullups
50 Situps
15 Thrusters
15 Situps
50 Situps
9 Thrusters
9 Pullups
NO TESTING TODAY BUT WE WILL HAVE 2 TOMORROW
Thursday, September 30, 2010
Tuesday, September 28, 2010
September 28th, 2010
FITNESS TEST: Stork and Wall Sit
INTERVAL WORK
Three Rounds of 45:15
Rowing (distance)
Sumo Deadlift High Pulls
Push Press
Swings
WALL SIT:
Men: 76 seconds or more - very good; 58-75 seconds - average; 57-30 - below average; 29 or below - poor.
Women: 46 seconds or more - very good; 36-45 seconds - average; 35-20 seconds - below average; 19 or below - poor.
INTERVAL WORK
Three Rounds of 45:15
Rowing (distance)
Sumo Deadlift High Pulls
Push Press
Swings
WALL SIT:
Men: 76 seconds or more - very good; 58-75 seconds - average; 57-30 - below average; 29 or below - poor.
Women: 46 seconds or more - very good; 36-45 seconds - average; 35-20 seconds - below average; 19 or below - poor.
Monday, September 27, 2010
September 27th, 2010
WARMUP: Agility/Tabata Box Jumps
FITNESS TEST: Max Plank Hold
METCON:
AMRAP for 10 minutes:
3 Power Cleans
6 Pushups
9 Squats
Every day this week we are going to do a basic fitness test.
FITNESS TEST: Max Plank Hold
METCON:
AMRAP for 10 minutes:
3 Power Cleans
6 Pushups
9 Squats
Every day this week we are going to do a basic fitness test.
Saturday, September 25, 2010
Friday, September 24, 2010
September 24th, 2010
Warmup:
1 Mile Run
FOR TIME
15-12-9
Dumbbells split clean
Pull-ups
FACT: In 1859, 24 rabbits were released in Australia. Within 6 years the population
grew to 6 million
1 Mile Run
FOR TIME
15-12-9
Dumbbells split clean
Pull-ups
FACT: In 1859, 24 rabbits were released in Australia. Within 6 years the population
grew to 6 million
Thursday, September 23, 2010
September 23rd, 2010
5 Min "CINDY"
AMRAP of
5 Pullups
10 Pushups
15 Squats
2 MINUTE REST
For Time:
50-40-30-20 -10
Box Jumps
Kettlebell Swings
FACT: Secretariats heart was twice the average size
AMRAP of
5 Pullups
10 Pushups
15 Squats
2 MINUTE REST
For Time:
50-40-30-20 -10
Box Jumps
Kettlebell Swings
FACT: Secretariats heart was twice the average size
Tuesday, September 21, 2010
September 21st, 2010
NOT FOR TIME:
9 Deadlift
21 Body Blasters
6 Deadlift
15 Body Blasters
3 Deadlift
9 Body Blasters
Try to increase weight on each set of deadlifts
FACT: Marlboro cigarettes sold in New York contain more tar and nicotine than those sold in all other states
9 Deadlift
21 Body Blasters
6 Deadlift
15 Body Blasters
3 Deadlift
9 Body Blasters
Try to increase weight on each set of deadlifts
FACT: Marlboro cigarettes sold in New York contain more tar and nicotine than those sold in all other states
Monday, September 20, 2010
September 20th, 2010
For Time:
800m Run
30 Waiter Carry Lunges
30 Floor Wipers
30 Manmakers
800m Run
REMINDER THE 9AM HAS CHANGED TIME, IT WILL NOW BEGIN AT 9:15AM. NOT 9:20 :)
9/20/1973 - Billy Jean King beats Bobby Riggs in battle-of-sexes tennis match
TODAY ONLY ON GROUPON 65% OFF YOGA CLASSES
800m Run
30 Waiter Carry Lunges
30 Floor Wipers
30 Manmakers
800m Run
REMINDER THE 9AM HAS CHANGED TIME, IT WILL NOW BEGIN AT 9:15AM. NOT 9:20 :)
9/20/1973 - Billy Jean King beats Bobby Riggs in battle-of-sexes tennis match
TODAY ONLY ON GROUPON 65% OFF YOGA CLASSES
Friday, September 17, 2010
September 17th, 2010
With one DB complete the following:
10 Right Arm DB snatches
10 Overhead Squats (right arm)
10 Left Arm DB snatches
10 Overhead Squats (left arm)
10 Turkish Getups (5 each side)
Repeat for 3 sets, increase weight on each round. Only increase if every exercise can be performed with that one Dumbbell.
Send positive thoughts: Injured jockey Mike Martinez Story and Fund
10 Right Arm DB snatches
10 Overhead Squats (right arm)
10 Left Arm DB snatches
10 Overhead Squats (left arm)
10 Turkish Getups (5 each side)
Repeat for 3 sets, increase weight on each round. Only increase if every exercise can be performed with that one Dumbbell.
Send positive thoughts: Injured jockey Mike Martinez Story and Fund
Thursday, September 16, 2010
September 16th, 2010
Three rounds (60/45/30 seconds) of the following:
Rowing (distance)
Sumo Deadlift High Pulls
Push Press
Swings
Rest will be equal to the timed work, after each exercise.
TRIVIA: Name a sport where both men and women compete equally.
Rowing (distance)
Sumo Deadlift High Pulls
Push Press
Swings
Rest will be equal to the timed work, after each exercise.
TRIVIA: Name a sport where both men and women compete equally.
Tuesday, September 14, 2010
September 14th, 2010
HAVE A GREAT TIME IN HAWAII SHERRI!!!
Every minute on the minute for 10 minutes:3 Power Cleans
6 Pushups
9 Squats
FACT: There are only 12 letters in the Hawaiian alphabet AEIOUHKLMNPW
Monday, September 13, 2010
September 13th, 2010
Starting off the week with the F-Word
"FRAN"
21-15-9
Pullups
Thrusters
Complete for time.
FACT: The average human will grow 590 miles of hair
"FRAN"
21-15-9
Pullups
Thrusters
Complete for time.
FACT: The average human will grow 590 miles of hair
Saturday, September 11, 2010
September 11th, 2010
TRAINING 7:45 TODAY
Turkish Get Ups10 Min AMRAP
800m Run
In the remaining time:
5 Squat Thrust and Jump
5 Manmakers
5 Sit-Up to Stand
FACT: Approximately one-third of the population can't snap their fingers
Friday, September 10, 2010
September 10th, 2010
Perform the triplet for time
10-9-8-7-6-5-4-3-2-1
Deadlift
Pushup
Clean
10-9-8-7-6-5-4-3-2-1
Deadlift
Pushup
Clean
FACT: Business.com is currently the most expensive domain name sold for $7.5 million.
REMINDER: Training this Saturday 7:45AM
REMINDER: Training this Saturday 7:45AM
Thursday, September 9, 2010
September 9th, 2010
Three Rounds for time:
400m Run
21 Swings
12 Pullups
400m Run
21 Swings
12 Pullups
FACT:
9/9/1850 - California becomes the 31st state
and
9/9/1999- Harmonys birthday
and
9/9/1999- Harmonys birthday
Tuesday, September 7, 2010
September 7th, 2010
For Time:
20 Shoulder to Overhead (Press/Push Press/Push Jerk)
40 Lateral Jump Burpees
60 Situps (weighted)
FACT: Cats make over 100 different vocal sounds; dogs can make about ten
20 Shoulder to Overhead (Press/Push Press/Push Jerk)
40 Lateral Jump Burpees
60 Situps (weighted)
FACT: Cats make over 100 different vocal sounds; dogs can make about ten
Monday, September 6, 2010
September 6th, 2010
LABOR DAY WORKOUT 7AM!4 Rounds For Time:
400m Run
15 Wallball
21 Box Jumps
FACT: 9/6/1620 - 149 Pilgrims set sail from England aboard the Mayflower
Friday, September 3, 2010
September 3rd, 2010
Three Rounds:
15 Overhead squat
15 KB Swings
15 Split-jerk
15 Knees to elbows
15 Hang Power clean
15 Back extensions weighted
FACT: Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.
15 Overhead squat
15 KB Swings
15 Split-jerk
15 Knees to elbows
15 Hang Power clean
15 Back extensions weighted
FACT: Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.
Thursday, September 2, 2010
September 2nd, 2010
MET CON: Sandbag relay
Five rounds for max reps of:
Pushups
Pullups
This is NOT for time. Rest as needed between sets.
FACT: Barbie's measurements if she were life size: 39-23-33
Lisa's BoobyTrap races today
Five rounds for max reps of:
Pushups
Pullups
This is NOT for time. Rest as needed between sets.
FACT: Barbie's measurements if she were life size: 39-23-33
Lisa's BoobyTrap races today
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