Saturday 12/31/11

A.  3 rep back squat 8 times (rest 1min between sets)
B.  Work Up to a tough Double
C.  1-5 Ladder Hang Clean 4 Rounds

Thursday 12/29/11

For Time:
9 Deadlift
6 Hang Power Snatch
10 Side to Side Pull Ups
200 Situps

The first three, you do 5 rounds before you do your situps

Wednesday 12/28/11

Push Press 3 Reps
15 Toes to Bar
Rest 3 minutes
(5 Rounds)
15 Toes to Bar

Tuesday 12/27/11

AMRAP 22 Min
10 Chest to Bar
10 Overhead Squat
50 Ft Walking HS
Gym Lap 25 lb plate
10 Burpees

Monday 12/26/11

A. Power Snatch; 5,3,2,5,3,2; rest 3 min - only 2nd wave tough

B. 5 TnG clean and jerk on the minute for 5 minutes - add weight per set

C. 100 GHD Sit Ups for time

Saturday 12/24/11

For Time:
10 Muscle ups
100 Push Press (75 lbs)
4 Gym Laps with 45 lb plate

Thursday 12/22/11

12 Days of Christmas for Time:
1 Burpee
2 Handstand PU
3 Toes to Bar
4 Leg Raises
5 Pull Ups
6 Box Jumps (24)
7 Squats
8 Push Ups
9 Knees to Elbows
10 Walking Lunges
11 GHD
12 Thrusters (95)
After each exercise, you go back through the others, like the song.

Wednesday 12/21/11

Elizabeth
21-15-9
135 Clean
Ring Dips

Over the Past Week

Tuesday 12/20/11

4 Rounds for Time:
2 Bench (225)
4 Deadlift (Body Weight)
8 Pull Ups
16 Squats
32 pushups
64 Situps

Monday 12/19/11

Every Min on the Min for 15 Min
5 L Pull Ups
2 Snatch

Saturday 12/17/11

We did a gym run that included stairs, 20 decline pushups and 3 wall climbs.  It was pretty awesome besides Funk kicking our butts. 
I'll post some pictures Monday.  One of the best things about these workouts is the people that I am privileged to do them with.  Thanks again!

Friday 12/16/11

A.M.R.A.P
4 Ground to Overhead Anyway
50 Situps

Thursday 12/15/11

7 Rounds for Time:
7 Thrusters 95
7 Handstand Push Ups
7 Burpees
7 KB Swings (50lb)
3 Muscle Ups

Beef

Wednesday 12/14/11

For Time:
10 Ring Push Ups
10 GHD
30 1 Leg Jump Rope
15 Knee Jumps

Tuesday 12/13/11

8 Rounds For Time:
10 Chest to Bar Pull Ups
5 Front Squats
2 Small Gym Laps

Monday

It was nice to have a big group this morning, way to go everyone that came.  Tomorrow we will start at 6:10.
Here is some sweet pics of John busting out a Tabata Workout over the weekend. He's a monster

Monday 12/12/11

AMRAP 15 Min.
10 Toes to Bar
15 Boxes 24 in.
2 Power Cleans
10 Ball Slams

Saturday 12/10/11

Tabata 20/10
Dead Lift Body Weight
Ring Dips
Push Press 1/2 Body Weight
Sit Ups

Friday 12/9/11

AMRAP 17 Min.
5 Pull Ups
10 Pushups
15 Squats
All with a weighted vest

Thursday 12/8/11

For Time:
10 Front Squats (1/4 Body Weight)
15 Back Squats (1/2 Body Weight)
18 Pull Ups
Run 100m
5 Wall Climbs
17 Pull Ups
20 KB Swings (45lb)
30 Pushups
30 Box Jumps
16 Pull Ups

Wednesday 12/7/11

4 Rounds for Time:
10 Sumo Dead (95)
10 Thrusters (95)
40 Situps
10 Box Burpees

Tuesday 12/6/11

With a 20 Minute Running Clock:
Each Minute on the minute
5L Pull Ups
2 Push Jerk
5 GHD Situps

Monday 12/5/11

5 Rounds for Time:
4 Snatch 115 lbs
Handstand Walk and Gym Run

Saturday 12/3/11

10 HSPU
5 Power Clean (185)
9 HSPU
4PC
8 HSPU
3PC
7HSPU
2PC
6HSPU
1PC
5HSPU
1PC
4HSPU
2PC
3HSPU
3PC
2HSPU
4PC
1HSPU
5PC

Friday 12/2/11

AMRAP 15 Min.
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Thursday 12/1/11

AMRAP 15 Min
10 Chest to Bar
15 GHD
10 Toes to Bar
30 Cal. Eliptical