31 July 2013

Stamina: 

Swim, 800 ft (731m)

Prep Phase: 

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty

10 Rounds
8x, 4ct Flutter Kicks
8x, 4ct Mountain Climbers
8x, Lunges (4 each side)
8x, Squats

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty

30 July 2013

Strength:

3x3 Deadlifts (275, 275, (1)300, (1)295, (1)275)

METCON: 

21-15-09

Burpees Toes 2 Bar
95# Thrusters
Run, 400m (in between rounds)

(20:35)

29 July 2013

Thanks to SealFit for this workout. They have, by far the best programming for overall health and fitness.

10 minute range of motion drills

Warm Up: 

25 Sumo Deadlift High Pulls (45#)

10x, Front Squats (45#)

10x Push Press (45#)

25 Sumo Deadlift High Pulls (45#)

10x Box Jumps

10x Jump Squats

Strength: 

3x3 Shoulder Press (95#, 115#, 125#)

Stamina: 

30x Shoulder Press (95x)

100x Ring Push Ups

then, 

100x 4 count flutter kicks 

100x leg levers 

then, 

10 rounds

50m Farm walk (50#)

50m Sprint 

27 July 2013

Bike. 30 Minutes, 7M

Sprint Intervals

26 July 2013

Strength: 

5x5 Overhead Squats 115#, 125#, 135#, 145#, 135#

Warm Up: 

Run, 400m
20x Burpees
Run, 400m
40x Lunges


Prep Phase (BW):

100m burpee broad jump
Sprint 100m
100m walking lunges
Sprint 100m
100m crab walk
Sprint 100m
100m bear crawl
Sprint 100m

"Gone, but not forgotten."

24 July 2013

Strength: 

8x2 Sumo Deadlift High Pulls 7 @ 115#, 1 @ 125#

100 Push Ups

Max Plank Hold (5:11)

Stamina:

10M Bike, 45 minutes

Prep Phase (BW):

Tabata:

Push Ups
Plank Holds
Jump Ropes
Squats

23 July 2013

Strength:

5x5 Deadlift
205, 215, 225, 255, 225

3x10 Floor Press @ 135#

Stamina:

15-10-5

GHD Sit Ups
Back Extensions
KB Swings @ 35#
Ring Dips

Prep Phase (BW):

20m AMRAP

25 Mountain Climbers
20 Flutter Kicks
15 Jumping Jacks
10 Dips
200m Run

22 July 2013

Thought For The Day

Strength: 

5x3 Front Squats (135#), (155#), (175#), (165#), (165#)

then,

Stamina:

100 Air Squats
2x25 Goblet Squats (35#)
3x10 DB Thrusters (20#)
3 Perimeter (100m) Farmers Carry (45#)
2x25 Ab wheel roll outs
100 Russian Twists (35#)


Prep Phase (BW)

4 rounds:

Run 400m
20x elevated feet push ups
15x squats
10x burpees

20 July 2013

Deadlift, 50x @ 135#

Toes 2 Bar, 50x 

3 Muscle Ups (PR)

19 July 2013

20m AMRAP

SU, 5x
HR PU, 10x
SQ, 15x

18 Rounds + 4 Sit Ups

18 July 2013

5x

Push Press, 3x (3@135#, 3@155#, 3@155#, 3@155#, 3@155#)
Perimeter Stone Carry, 1

3@135#, 3@155#, 3@155#, 3@155#, 3@155#

16 July 2013

5x

400m Run
15x Over Head Squats @ 95#

15 July 2013

AM:

21-15-9

Deadlifts, @ 225 lbs
Hand Stand Push Ups

PM:

Power Cleans

5 @ 135, 185 (fail), 165, 175, 185 (PR!)

14 July 2013

Biked 55 km

13 July 2013

Color Run 5k (22:02)

12 July 2013

Strength: Shoulder Press

Conditioning:
Tabata

Flutter Kicks
Ring Rows
Push Press
Squats

10 July 2013

Deadlift 8x2 (135, 155, 225, 225., 275, 255, 255, 225)

Team Effort:

100 Bodyblasters

(do as many as you can before tagging your teammate in)

09 July 2013

30 minute cycling

Foam roller, 10 minutes 

08 July 2013

20 minute AMRAP;
5x HSPU
7x Chest to Bar Pull Ups
10x (5ea arm) DB Snatch @ 35 lbs
Goal: 15 rounds
Actual: 13 rounds

then,

Front Squat 3x3 (135, 155, 165)

Powerful Message - Game Changer

This video will change your life! Everyone needs to watch this, daily!

07 July 2013

Vacation officially ends tomorrow. So why not start getting after it today. 

21-15-9
Power Cleans @ 135lbs
Ring Dips

05 July 2013

15 Minute AMRAP

2 Power Cleans @ 155 lbs
5 Over bar burpees
50 Single Under (Jump Ropes)

*9 Rounds + 35 Single Unders

*Finished 10 Rounds even.

04 July 2013

1M Run

21-15-9,
Burpee Pull Ups

1M Run

(wearing a 20# vest)

01 July 2013

Run 800m

100x body blasters (Burpee + pull up + toe to bar)

Run 1M

(50 min)

29 June 2013

Michigan Tough Mudder

2'40"