Wednesday, October 31, 2012 - No Workout Tonight

We will not be having a formal workout tonight because of the other activities going on at the church.

Monday, October 29, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Push Press (5 x 2)

Then

For Time:
4 Rounds -
- 400m Run
- 15 Push Press (75/55)
- 20 Burpees
- 25 Air Squats

Post Push Press 2RM, time, and any mods to comments.

Weekend Workout

To be performed some time between Friday and Sunday:

8 Rounds Tabata of -
- Push-Ups (chest touches the ground at the bottom and arms lock out on top)
- Mountain Climbers (video posted below. Count every other leg)

Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.  In other words your push-up tabata would look like this:



Note: Greg doesn't touch his chest to the ground every time, but that doesn't mean I don't expect you to.

Mountain Climbers:



Note: minimum standard  is knees touching elbows.  Ideally I'd like you to get closer to having your feet even with your hands.

Post all 8 rounds of push-ups and mountain climbers.  Do not rest more than 2 minutes between the 2 different movements.

Thursday, October 25, 2012 - Workout

2 Rounds Standard Warm-Up

then

For Time:

- 10 Pull-Ups
- 20 Walking Lunges
- 30 Sit-Ups
- 40 Squats
- 800m Run
- 40 Squats
- 30 Sit-Ups
- 20 Walking Lunges
- 10 Pull-Ups

Post times and mods to comments.

Wednesday, October 24, 2012 - Workout

2 Rounds Standard Warm-up

then

Max Hold: Plank (resting on forearms hold plank for as long as possible.  as soon as your hips drop you are finished)

then

AMRAP in 15 Minutes -
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Post plank time, total and partial rounds, box jump height and jump rope mods to comments.

Monday, October 22, 2012 - Workout

3 Rounds Standard Warm-Up

then

For Time: 200m Sprint (record in your books)

For Time:
10 Rounds -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats

Post times and any mods to comments.

Weekend Workout

To be performed between Friday & Sunday.  Post times:


Run 1 mile stopping every 1/4 mile (400m) to perform 15 burpees.  If you don't have a track available you can map out a good running path with the Google Earth free download.  Use the path feature to map a good route.

http://www.google.com/earth/download/ge/agree.html

Thursday, October 17, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Bench Press (5, 3, 1+)

then

For Time:

5 Rounds -
- 10 Power Cleans  (135/95)
- 20 Walking Lunges
- 30 Sit-Ups

Post BP AMRAP weight and reps, time, PC weight, and any mods to comments.

Wednesday, October 17, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Front Squat (5, 3, 1+)

Then

For Time:
5 Rounds -
- Run 400m
- Rest 2 minutes

Record front squat AMRAP reps and weight, and each 400m time.

Monday, October 15, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Power Clean (5, 3, 1)

Then

For Time:
- 15 Sandbag Get-Ups
- 30 Dynamic Burpees
- 15 Sandbag Get-Ups

Post PC AMRAP weight and reps, time and any mods.

Sunday, October 14, 2012 - Workout

3 Rounds Standard Warm-Up

Then

For Time:
3 Rounds -
- 800m Run
- 21 Push-Ups
- 63 Double Unders (200 Singles)

Post time and any mods to comments.

Thursday, October 11, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Bench Press (3, 3, 3+)

Then

For Time:
- 800m Run
- 50 Thrusters (45/35)
- 30 Pull-Ups

Post BP AMRAP weight and reps, time, thruster weight and any mods to comments.

Wednesday, October 10, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Front Squat (3, 3, 3+)

then

AMRAP in 15 Minutes -
- 400m Run
- 5 Hang Squat Cleans (135/95)
- 10 Sit-Ups
- 15 Double Unders (50 Singles)

Post FS AMRAP and weight, AMRAP total and partial rounds as well as squat clean weight, and any mods to comments.

Monday, October 8, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (3, 3, 3+)

Then

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

Post time, BJ height, and any mods to comments.

Thursday, October 4, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Bench Press (5, 5, 5+)

Then

AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Post BP AMRAP weight and reps, number of rounds including partial rounds and weight used for workout.

Wednesday, October 3, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Front Squat (5, 5, 5+)

Then

Conditioning:

For Time -
- 50 Double Unders
- 100m Sandbag Run
- 40 Air Squats
- 100m Sandbag Run
- 30 Sit-Ups
- 100m Sandbag Run
- 20 Push-Ups
- 100m Sandbag Run
- 10 Pull-Ups
- 100m Sandbag Run

Post Front Squat AMRAP weight and reps, workout time, sandbag weight, and any mods to comments.

Monday, October 1, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5 - 5 - 5+)

Then

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Post PC AMRAP weight and reps, workout time, and any mods to comments.