2013-08-08 Training Day

Warm Up/Movement Correction

4 x bear crawl; 10 push up to walk out; 15 KB Windmills each arm; 10 SLDL; Glute Bridge Complex; 10 YTAW; 10 Peterson Step Ups each leg

Strength (20 minutes to get all work in)

Warm Up as needed.

T2: 3 rounds: 1a.) Back Squat 2-3 (125LBSx3); Rest 1 min; 1b.) Press 1-2 (115LBSx2) ; Rest 1 min

Fitness

T1-T3:

20-16-12-8-4 KB Swings (20KG)

4-8-12-16-20 Burpees;

TIME: 7:20

Finish with 100M Rock Carry

2013-08-07 Training Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 KB WIndmill Each Arm, 5 TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs

Skill

10 min of Rope or Muscle up Work

Strength

T2: 3 rounds 1a.) Bent Over Row 1-2 (155LBS) , Rest 60 Sec; 1b.) Powell Raise (15LBS) 8-10 Rest 60 sec

Fitness

T2:10 Min AMRAP 10 DB (30lbs) Snatches each Arm /30 Double Unders. 6 Rounds + 10 Snatches and 40 ropes.

2013-08-05 Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb Sumo Deadlift (16KG); 20 BW Good Mornings; 10 ROckette Kicks each side; 10 YTAW; 60 Sec Plank Hold

Strength/Skill

2-3 Warm Up Sets

T2: 3 rounds
1a.) Goblet/DB Bulgarian Split Squat 1-2 each leg; Rest 60;
1b.) Chin Ups Max 3 working sets; Rest 60 sec

Squats: 2 16KG KBs x 6, 4, 2
Chins: 5, 3 (15lb DB), 3 (20lb DB), 2 (25lb DB)

Fitness

10-1

T2 and T3: Double KB Front Squat (20/16KG)

1-10

T2: Knee Tucks

TIME: 11:04

2013-07-31 Training Day

Warm Up/Movement Correction

4 x bear crawl; 10 push up to walk out; Bretzel x 5 each side, 15 KB Windmills each arm (16KG); 10 SLDL (16KG); Glute Bridge Complex; Thoracic Bridge; 10 YTAW

Strength/Skill

T2 and T3: 3 rounds
1a.) Bent Over Row 4-6 (115LBS)
Rest 60 Sec
1b.) Powell Raise 10-12 (15LBS)
Rest 60 sec

Fitness

3 min As Many Calories as Possible Air Dyne Test; (51 CAL)

Rest 3 min;

3 min AMRAP Rope Climbs; (15)

Rest 3 min;

3 min AMRAP Burpee Pull Ups (18)

2013-07-26 Training Day

Warm Up/Movement Correction

4 x bear crawl; 20 push up to walk out; 15 KB Windmills each arm (16Kg) ; 10 SLDL (16kg) ; Thoracic Bridge; 10 YTAW

Strength/Skill

T2:Pull Ups 3 x max

6-4-3

Fitness

4 Rounds: 400M Run; 20 KB Swings (24KG) ; 10 Pull Ups or RIng Rows rest 2 min between rounds

Alt grip pull-ups, last two rounds ring pulls.

24:44

2013-07-25 Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb (16KG) Sumo Deadlift; 10 ROckette Kicks each side; 10 YTAW; 60 Sec PLank Hold; Lax Ball Hamstrings and Glutes

Strength/Skill

T2: Back Squat 2 Warm Up (bar/75lbs); 3 sets 6-8 (85LBS)
Rest 60 sec
Press 2 Warm Up (bar/75); 3 sets 6-8 (105LBS);
Rest 60 sec

Fitness

T2: 3 rounds 5 wall climbs; 10 over the box jumps (20" Box, Up and Downs), 15 deadlifts (135LBS)

10:45

2013-07-23 Training Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 KB WIndmill Each Arm, 5 TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs

Strength/Skill

T2: Hang Power Clean 2 Warm Up (75LBS) 4 working sets of 3 (125LBS).

Fitness

T1: Get as far as you can in 8 min of 1 DB (30LBS) Snatch each arm, 10 Single Unders. Each round, add 1 DB SNatch and 10 Jumps

(6 Rounds!!)

2013-07-18 Test Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 (16KG) KB WIndmill Each Arm, 5 (16KG) TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs

Strength/Skill


T2 and T3:
Back Squat 2 Warm Up (Bar, then 65); 3 sets 8-12 (85, tried 135 x3)
Press 2 Warm Up; 3 sets 8-12 (85lbs)

Fitness Tester

All Tiers

10 min AMRAP; 10 Wall Ball (20/14); 10 Burpee Box Jump (Step Down)(#20 box)

3 rounds + 3 wall balls

Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb Sumo Deadlift (16KG) ; 20 BW Good Mornings; 10 ROckette Kicks each side; 10 YTAW; 60 Sec Plank Hold; Lax Ball Hamstrings and Glutes

Strength/Skill

T2: Hang Power Clean
2 Warm Up 4 working sets of 3 (125LBS)

Fitness

T2: 15-12-9-6-3x reps Hang Power clean (85LBS) and Dips (#20 box)

Time: 8:42

2013-07-09 Strength Test and Another Girl

Warm Up/Movement Correction

2 min Airdyne; 2 x 10 YTAW; 2 x 30sec ARM BAR; 2 x 10 Bat Wings; 6 point Zeniths; 2 x 15 Scap Push Ups

Strength/Skill

T2 and T3: 20 Min to find 1RM Floor press (165lbs) AND Weighted Chin Up (reg chin-ups-arm hurt)

Fitness

“Diane”

T2: 21-15-9 Deadlift (165); Pike Push Up

TIME 8:45

"Michael"

Back from California and ready to go!

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

(sub'd 25 reps and 1000 meter row for run)

Row times (1000m/ea): 4:37 - 4:17 - 4:21

Total time: 22:57

Pullups per Minute

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

12minutes+12 pullups (completed 13th at 13:01), 90 pullups! NEW PR!

Rest

A day of rest... or is it??

Row 1000m x 2

Complete 2 rounds of 1000m. Rest 2-4 minutes in between rounds. Record time for each round.

4:17.2
3:54.5 (.2 sooner, would've beaten PR!)

Shoulder Press/Pullups

7 Rounds for time of: 21x55lb shoulder press and 10 pullups

14:30 NEW PR!

"Fran"

Fran - 21-15-9 reps of 95lb Thrusters and Pullups.

8:18 (poor time, hopefully getting back into 7:00 range next time)

Row 500 - Squat 50

8/6/08

4 rounds of Row 500 meters, 50 squats for time.

2:06/1:59/2:09/2:01

Total time: 17:30 (not too bad, but again, getting back)

Cindy

8-5-08
5 Pullups, 10 Pushups, 15 Squats: Complete as many rounds as possible in 20minutes.

12 Rds... not too bad, just getting back into the routine again. I will work my way back up.

5x5 Squat

7-25-08
A - 175-180-185-200-205
J - 155-165-175-185-195 (trying to be sensitive to right knee)

Back!

Have been out of the loop for awhile, and haven't been posting. No worries. I'm back and PUMPED! Woot.

Fight Gone Bad

3-19-08

Three rounds of:
Thrusters, 20lbs (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (meters)

John
THR: 42 - 27 - 25
SDHP: 17 - 19 - 20
BJ: 24 - 21 - 20
PP: 25 - 15 - 11
Row: 259m - 190m - 180m

R
THR: 56 - 20 - 17
SDHP: 25 - 20 - 16
BJ: 32 - 30 - 20
PP: 18 - 20 - 14
Row: 200m - 170m - 160m

Tabata Something Else!!

3-18-08

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Tabata scores:
J: 37 (new pr from 34)
A: 32 (new pr from 29)

Run 2 mi

Run 2 miles... piece of cake... KILLED IT!

Dirty Thirties!!

3-10-08

For time:

30 Box jump, 24 inch box (sub'd steps - 2nd step)
30 pull-ups
30 Kettlebell swings, 1 pood (sub'd with DB)
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions (sub'd 45lb deadlifts)
30 Wall ball shots, 20 pound ball (sub'd 45lb thrusters)
30 Burpees
30 Double unders (sub'd 100 single jump rope)

John- 19:15
Rob- 25:00
Adam- 26:02

5x5 Squat

3-5-08

5 - 5 - 5 - 5 - 5 Squats


Rob: 165lbs - 175 - 180 - 190 - 200lbs (PR!)
John: 165lbs - 175 - 180 - 190 - 200lbs (PR!)

"Angie"

3/4/08

100 Pullups, 100 Pushups, 100 Situps, 100 Squats for time
Must complete exercise before moving onto the next.

J- 25:06 NEW PR
Rob- 21:15 NEW PR
A- 27:36 NEW PR!!

NICE!

Finished off with 100% intensity 400m row
R- 1:31
J- 1:31
R- 1:32
A- 1:21!!!! (New record!)

SDHP and Ring Dips

2/28/08

7 rounds for time of:

Sumo deadlift high pull x 10
Ring dips x 7

JD and Rob- 12:32

Finished off with 2 rounds of 400 m row 2 minutes rest in between

J- 1:27
R- 1:32
J- 1:32
R- 1:32

Row 500m, 50 squats

2/26/08

4 rounds of Row 500m, 50 squats for time

J-20:36
A-21:19

Press/Push Press/Push Jerk

2/25/08

Press 1-1-1-1-1
J: 150-155-160-160-155
A: 125-130-135-135-130

Push Press 3-3-3-3-3
J: 150-155-160-165-165
A: 125-135-135-135-135

Push Jerk 5-5-5-5-5
J: 105-105-105-105-105
A: 105-105-105-105-105

Squat 1-1-1-1-1-1-1-1

John
Adam

185-195-205-215-225-235-245-255! NEW PR for BOTH!