Thursday, March 31, 2011

Wednesday, March 30, 2011

300311



For time:
30 Squat cleans 95/135

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Tuesday, March 29, 2011

290311

video


5 RFT:
Run 400m
30 Glute-Ham Sit-ups/Ab mat sit ups
250 pound Deadlift, 15 reps

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Monday, March 28, 2011

280311



benchmark workout intended to give insight into
and to train total strength. It is the sum of
your single rep max weight for three exercises,
the Deadlift, the Overhead press, and the Back squat.


Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total of each round to comments.

Sunday, March 27, 2011

Rest

Saturday, March 26, 2011

260311


Have you seen this man?

Skill Builder:
Foam roll & stretch

3 RFT:
400m Run
21 KB Swings
12 pull ups

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Friday, March 25, 2011

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Skill Builder:
Overhead Squat
3x5

5 RFT:
40# Dumbbells Split Clean 15 reps
21 Pull-ups

Thursday, March 24, 2011

240311

video

video

video

Skill Builder:
Hang power cleans
5x5x3
Go heavy as possible

21-15-9
Push press 65/95
Burpees

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Wednesday, March 23, 2011

Tuesday, March 22, 2011

220311

video

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (about 26 lbs.)
50 Walking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post loads & time to comments.

Monday, March 21, 2011

210311


Thanks Micheal & Eve for coming out Saturday
for our demo-class.

Skill Builder:

10 mins. to get to 1rm deadlift

7min AMRAP:
7 Wall ball 14/20 9"
7 Power cleans 95/135

Post load and rounds completed to comments.

Sunday, March 20, 2011

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Yeeeaaa Burpees!

Skill Builder:
Work on your singles & dbl unders for 5 mins.

3 RFT:
21 Push ups
21 Squats
21 Burpees

Post time to comments.

Saturday, March 19, 2011

Rest


Massage, Stretch, Try a new sport, Work on a new skill or just chill.

Post thoughts to comments.

Friday, March 18, 2011

180311



5 RFT:
250m row

10 Renegade rows w/push up 15/25
20 Wall ball 14/20

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Thursday, March 17, 2011

170311



Skill Builder:
Shoulder Mobility

Death by:
Pull ups

On the minute of every minute perform a pull up
On the second minute perform 2 pulls and so on
Until you fail to finish the pulls for that minute.

Post number of rounds completed to comments.

Wednesday, March 16, 2011

160311

video

video
Regg and David once again welcome aboard guys!

10 RFT:
1-9 floor

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Tuesday, March 15, 2011

Rest




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Monday, March 14, 2011

140311

video


Tabata Everything
Push press 65/95
10m sprints
Sit ups

20 secs. of work 10 secs of rest.
30 sec rest between rounds.

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Sunday, March 13, 2011

130311

video

For time:
Sandbag clean and press with Burpee
& 10m sprint

Ladder from 10 - 1
First leg run down 10 sandbag clean & press
after each rep a burpee must be done. Next
9...8..

post load and time completed to comments.

Saturday, March 12, 2011

120311



4 RFT:

25 Jumping slam ball
400m run

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Friday, March 11, 2011

Rest


Congrats to Reginald & David on there
successful completion of the Mechanics Program Welcome aboard!

Thursday, March 10, 2011

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Run 2x800m
Sprint 2x400m
Sprint 1x200m

Rest 3 minutes between each round

Post time to comments.

Wednesday, March 9, 2011

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For time:
30 Squat cleans 95/135

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Tuesday, March 8, 2011

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Skill Builder:

Dead lift 1-1-1-1-1-1-1
(Go heavy as possible)

3 RFT of:
400m run
21 Burpees
400m run

Post time to comments.

Monday, March 7, 2011

Rest

Sunday, March 6, 2011

060311



For time:
Row 2000m

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Saturday, March 5, 2011

050311



For time:
150 Heavy Wall ball shots
(use the heaviest med ball you can)

Post time & load to comments.

Friday, March 4, 2011

040311


Have you seen this man?

5 RFT of:
400m run
30 Box jumps 24"
30 Wall ball 20#

Post load & time to comments.

Thursday, March 3, 2011

Rest


Relax, Foam roll, Message, Sleep, Play a new sport

Wednesday, March 2, 2011

020311



For time:
150 Sledge hammer strikes

Post time to comments.

Tuesday, March 1, 2011

010311



For time:

100 Push ups
100 Sit ups
100 Squats

Post time to comments.