If your going to work out, here it is:
A1. Bench Press - 165# amrap; rest 10 sec
A2. AMRAP Chin Ups; rest 3 min
5 sets
(score is total reps)
rest 4 hours
part 2
8 sets:
Row 30 sec @ 100% effort
Rest 2:30
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, June 28, 2010
07/04/10-Sunday Happy Independence Day!
If your going to work out, here it is:
A1. Bench Press - 165# amrap; rest 10 sec
A2. AMRAP Chin Ups; rest 3 min
5 sets
(score is total reps)
rest 4 hours
part 2
8 sets:
Row 30 sec @ 100% effort
Rest 2:30
07/03/10-Saturday
"Gwen"
Clean and Jerk - 15,12,9; rest 5 min MAX b/t sets
(pick weights as needed, they can go up and down, bar CANNOT rest on ground at any time in set; score is weight used in kilos per set multiplied by the reps - i.e. 80 kg x 15 + 85 kg x 12 + 90 kg x 9 is score)
rest as needed
part 2:
For time:
12 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
9 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
6 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
06/30/10-Wednesday
A1. Clean Grip Dead Lift @ 31X1; build to a tough 3 - 5 sets; rest 2 min
A2. Ring Dips - amrap kipping x 5; rest 2 min
B. Hang Squat Clean - 3,3,3; rest 2 min - weight cannot touch floor once picked up
C. Toes to Bar - 3 sets of 15; rest 60 sec
A2. Ring Dips - amrap kipping x 5; rest 2 min
B. Hang Squat Clean - 3,3,3; rest 2 min - weight cannot touch floor once picked up
C. Toes to Bar - 3 sets of 15; rest 60 sec
06/29/10-Tuesday
A1. Push Press @ 22X2; 3.3 x 5; rest 3 min
A2. Chin Ups - 25 unbroken x 5; rest 3 min
A2. Chin Ups - 25 unbroken x 5; rest 3 min
Thursday, June 24, 2010
06/27/10-Sunday
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
06/26/10-Saturday
Part 1:
5 sets for highest total for 5 sets:
Power Clean x 1
Squat Clean x 2
Split Jerk x 3
Front Squat x 4
rest 3 min
(all touch and go reps, no rests allowed at ANY point; total all loads for 5 sets as score)
rest 1 hour
Part 2:
Row 1K @ 90%
20 muscle ups @ highest speed possible
Row 1K @ 90%
rest 1 hour
Part 3:
30,25,20,15,10,5 rep rounds for time;
GHD Sit ups unbroken
KBS unbroken - 2pd
5 sets for highest total for 5 sets:
Power Clean x 1
Squat Clean x 2
Split Jerk x 3
Front Squat x 4
rest 3 min
(all touch and go reps, no rests allowed at ANY point; total all loads for 5 sets as score)
rest 1 hour
Part 2:
Row 1K @ 90%
20 muscle ups @ highest speed possible
Row 1K @ 90%
rest 1 hour
Part 3:
30,25,20,15,10,5 rep rounds for time;
GHD Sit ups unbroken
KBS unbroken - 2pd
Saturday, June 19, 2010
Friday, June 18, 2010
06/24/10-Thursday
A1. Press Cluster @ 21X1; 2.2.2 x 4; rest 2 min
A2. GH Raises @ 20X0; 15 x 4; rest 2 min
B. 10-1 unbroken HSPU ladder for time
C. DB Powell Raises @ 3010; 5-7/arm x 3; rest 45 sec b/t arms
A2. GH Raises @ 20X0; 15 x 4; rest 2 min
B. 10-1 unbroken HSPU ladder for time
C. DB Powell Raises @ 3010; 5-7/arm x 3; rest 45 sec b/t arms
06/23/2010-Wednesday
21,18,15,12,9,6,3 rep rounds for time:
Front Squat - 185#/135# (from rack)
Chin Ups
Front Squat - 185#/135# (from rack)
Chin Ups
06/22/10-Tuesday
A1. Dead Lift @ 22X1; 2-3 x 7; rest 180 sec
A2. Close Grip Bench Press @ 30X0; 3.3 x 7; rest 180 sec
B1. KBS heavy - 21 unbroken x 3; rest 10 sec
B2. 75 push ups; rest 180 sec
A2. Close Grip Bench Press @ 30X0; 3.3 x 7; rest 180 sec
B1. KBS heavy - 21 unbroken x 3; rest 10 sec
B2. 75 push ups; rest 180 sec
06/20/10-Sunday
Part 1:
Run 4 min @ 5K pace
walk rest 2 min
repeat 5 times
rest 2 hours
part 2:
For 10 min on the minute:
2 Power Clean - 80% of 1RM
rest EXACTLY 3 min
As many total reps in 12 minutes;
5 unbroken HSPU
5 muscle ups
rest EXACTLY 3 min
AMRAP Double Unders in 5 minutes
Score is weight used in # for cleans + total reps in couplet + total DU reps.
Run 4 min @ 5K pace
walk rest 2 min
repeat 5 times
rest 2 hours
part 2:
For 10 min on the minute:
2 Power Clean - 80% of 1RM
rest EXACTLY 3 min
As many total reps in 12 minutes;
5 unbroken HSPU
5 muscle ups
rest EXACTLY 3 min
AMRAP Double Unders in 5 minutes
Score is weight used in # for cleans + total reps in couplet + total DU reps.
Monday, June 14, 2010
06/18/10-Friday REST DAY
I tried to put a picture of the Cooper's new, awsome, baby on the site, but failed at transfering the file.
Congrats Coopers! I'll work on the photo.
Benjamin Joel Cooper
8lbs 5oz
20.5 inches
Push really really hard for time.......3.2.1.....GO!
06/17/10-Thursday
A1. Ring Dips @ 21X1 (Two sec. down, one sec up, X=explode up, down one); amrap -1 (=one less rep that max effort) x 3; rest 90 sec.
A2. GH Raises @ 2010; 20 x 3; rest 90 sec
B1. Clap Push Ups @ 10X0; amrap x 3; rest 90 sec
B2. GHD Back Extensions @ 1010; 25 x 3; rest 90 sec
C1. Close Grip Push Ups @ 1010; amrap x 3; rest 60 sec
C2. Low Pulley Pull throughs @ 2010; 15-20 x 3; rest 60 sec
A2. GH Raises @ 2010; 20 x 3; rest 90 sec
B1. Clap Push Ups @ 10X0; amrap x 3; rest 90 sec
B2. GHD Back Extensions @ 1010; 25 x 3; rest 90 sec
C1. Close Grip Push Ups @ 1010; amrap x 3; rest 60 sec
C2. Low Pulley Pull throughs @ 2010; 15-20 x 3; rest 60 sec
06/16/10-Wednesday
Row:
5 min @ 50% effort warm up
3 x [8 min @ 75%/2 min @ 50%]
5 min @ 50% effort cool down
5 min @ 50% effort warm up
3 x [8 min @ 75%/2 min @ 50%]
5 min @ 50% effort cool down
Sunday, June 13, 2010
06/15/10-Tuesday
A. Hang Power Clean - 3,3,3,3,3,3,3; rest 4 min. between sets.
B. Freeze Box Jumps - 4 sets of 6; rest 90 sec. between sets
(pause at bottom with 1/4 squat, then explode up; rehearse in head "squat, freeze, explode, control landing at top, step down, repeat)
C. Max Vertical Jump - 3 attempts per set x 3 sets; rest 5 sec b/t attempts; 2 min b/t sets.
B. Freeze Box Jumps - 4 sets of 6; rest 90 sec. between sets
(pause at bottom with 1/4 squat, then explode up; rehearse in head "squat, freeze, explode, control landing at top, step down, repeat)
C. Max Vertical Jump - 3 attempts per set x 3 sets; rest 5 sec b/t attempts; 2 min b/t sets.
Saturday, June 5, 2010
06/10/10-Thursday
Strength WOD:
Rest day
WOD:
Complete 6 rounds:
5 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Runs
*Rest 45 seconds between rounds
*First, start in the middle of a 10 yd distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Walk back to the starting position and repeat. Remember the goal is maximal efforts on the runs so do not rush through the shuttle drills at half speed, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal.
Rest day
WOD:
Complete 6 rounds:
5 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Runs
*Rest 45 seconds between rounds
*First, start in the middle of a 10 yd distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Walk back to the starting position and repeat. Remember the goal is maximal efforts on the runs so do not rush through the shuttle drills at half speed, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal.
06/09/10-Wednesday
Strength WOD:
Power Cleans 5, 5, 3, 3, 1, 1, 1
WOD:
As many rounds as possible in 15 minutes:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Power Cleans 5, 5, 3, 3, 1, 1, 1
WOD:
As many rounds as possible in 15 minutes:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
06/08/10-Tuesday
Strength WOD
Front Squat 5x5
Bench 5x1WOD
15 x 100 yard Sprints
*30 seconds rest between efforts.
Wednesday, June 2, 2010
06/06/10-Sunday
"Randy"
75#/50# pound Power snatch, 75 reps for time.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
75#/50# pound Power snatch, 75 reps for time.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
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