Friday, December 31, 2010

Sunday, 1/02/2011


Saturday, 1/01/2011

Your choice of endurance wod.  Shoot for something around 30 minutes.

Thursday, December 30, 2010

Ruben aka White Goodman

Friday, 12/31/2010

Warmup: Run 1600m

Strength:  Press 4 Sets of 10 @ 115# (Increase from last time)

WOD:  5 Rounds of 30 Seconds work with 20 seconds rest of:
             -Double Unders
             -Plyo Push Ups
             -40# Ball Slams
             -24" Box Jumps, from seated position on a 12" Box
             -55# Kettle Swings

5 Rounds of doing each exercise in order, starting with Double unders.
Do 30 Seconds of Double unders, rest 20 seconds then 30 seconds of plyo push ups and so on.
There is no rest between rounds, so after kettle swings you rest 20 seconds and start over with double unders.

Post total score!

Wednesday, December 29, 2010

Thursday, 12/30/2010

P90 X Stretch Day / Rest Day

Tuesday, December 28, 2010

Wednesday, 12/29/2010

Warmup:  Bike 12 Minutes

Strength:  Rest Day

WOD:  "10,000"
              Move 10,000# By Squat, Power Clean, and Bench 1 rep each at a time.  FOR TIME!

Sunday, December 26, 2010

Tuesday, 12/28/2010

Warmup: Row 2K

Strength:  Squat 4 sets of 10 225# (Find weight that is heavy but you can complete 10 reps without racking)

WOD:  4 Rounds of Unbroken Reps of:
             -15 Kettle Swings 70#/55#
             -15 Knees to Elbows
             -10 Plyo Ball Push Ups
             -15 Wall Balls 20#/15#
            Rest 2 minutes between rounds.
            Make sure you get everything unbroken

Post time for each round.

Monday, 12/27/2010

Warmup:  Run 1600m

Strength:  Bench 3 Sets of 20

            -45 Double Unders
            -45 135#/95# Full Squat Cleans
            -45 Ring Dips
            -45 Double Unders

Thursday, December 23, 2010

Friday, 12/24/2010

Warmup: Run 1600m

Strength: Power clean 4 sets of 10 @ 165# (Same as 12/5/2010)

WOD:  21-15-9 For time of:
             -Row for Calories
             -24" Box Jumps
             -GHD Sit ups

Wednesday, December 22, 2010

Thursday, 12/23/2010

Test Day!

The following exercises are to be done with strict form.  Go for max reps for one set.  Rest 4 minutes between efforts.  Form is a must.  If form is broke, you are done, total score where you are at and move on.  If you pause during the movements, you are done.

-Push Ups:  Strict plank position.  Feet together, hands just outside shoulders.  Movement is all the way down!  Chest must touch the floor without taking pressure off of hands.  Elbows must completely lock out at the top for rep to count.  If plank is broken stop, you are done.  No rest allowed, plank or not, if you stop at any time you are done.

-Wall Balls: 20#/15#. Must hit 10' target, and butt must hit leather ball on floor.  If you miss the target or miss the ball, you are done!

-Pullups:  Either Strict or Chest to bar!

-Kettle Swings: 70#/55#.  Biceps must clear the ears for rep to count!

-AB MAT SIT UPS: No pause, if you rest you are done.  Hands must go behind head and touch the floor and come up and touch the floor in front of you for rep to count.

-Ball Slams:  Ball must go over your head at top, and must be caught on the bounce.  If you miss the bounce, you are done.  Biceps should clear the ears just like on the kettle swings.

Post your scores!

Tuesday, December 21, 2010

Wednesday, 12/22/2010

20 Minutes of Stretching

Run or Row 5K

Sunday, December 19, 2010

Tuesday, 12/21/2010

Warmup:  Ride Bike for 12 minutes, vary the intensity.

Strength: Bench 3 sets of 20 reps 145#.  Or same weight used on 12-13-2010

WOD:  10 Rounds for Time of:
             5- Supine Rings Pull Ups
            7- Push Ups
           10- Ball Slams
           10- GHD Sit Ups

Monday, 12/20/2010

Going after the legs today people!  Enjoy!

Warmup:  Run 1600m

Strength: Squats, 3 sets of 20 reps.  Increase weight from 12/7/2010 (only increase weight if you were able to complete the sets of 20 comfortably.)

WOD:  AMRAP in 12 minutes of:
                  4- 95# Hang Squat Clean
                  6- 20" Box Jumps
                  8- 20# Wall Balls
                 10-Walking Lunge Steps

Post weight done for squats, and # of rounds completed for WOD!

Tuesday, December 14, 2010

12/19/10-Sunday REST DAY


See the white board at the gym.


See the white board at the gym.


See the white board at the gym.


See the white board at the gym.

Not an OFF DAY!


See the white board at the gym.

Sunday, December 12, 2010


Clean & Jerk 3, 3, 3, 3, 3, 3

Complete 4 rounds for time:

5 Clean Pulls @ 90% of Power Clean 1 RM
10 Strict Pull Ups (alternating grip every round)
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row

Saturday, December 4, 2010

12/12/10-Sunday REST DAY


Complete 10 rounds for time:

5 Burpees
10 Lateral KB Swing RT - 2 pood
5 Burpees
10 Lateral KB Swing LT - 2 pood
10 Toes to Bar


Complete the following sprints (inside the gyn if needed):

2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.


On the minute:

Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.
*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 40 lbs
*For every rep not completed perform 3 Burpees


Press 5x1

Strict Chin Ups 3 x max reps

On the minute:

Complete 2 Squats and 1 max height box jump on the minute for 15 minutes.
*70-75% of 1 RM for Squat

12/08/10-Wednesday REST DAY


Overhead Squats 8x2

As many rounds as possible in 15 minutes of:

10 True Push Ups
10 Supine Ring Pull Ups
Shuttle Run - 40 yards

*For shuttle run, place a cone at 20 yards. Sprint out from the starting line to cone, change direction and sprint back to the starting line.

**If it is not possible to run outside, do 40 double unders or tuck jumps


Squat 5x1

Bench 5x5 (set new PR)

Complete 5 rounds:

Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*This is not for time.

Wednesday, December 1, 2010

12/5/10-Sunday REST DAY


Tabata DL Challenge

Tabata Deadlift
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps in 8 sets.


Bench 8x3 @ 65% of 1 RM
Supine Ring Pull Ups 3 x max reps
Perform as many rounds as possible in 12 minutes:

7 Dumbbells Thrusters 45 lbs
7 Ball Slams 40 lbs
250 Meter Row


Power Clean + Front Squat + Split Jerk - 8 x 1+1+1

*go as heavy as possible

Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.