Tuesday 12/22/09

Snatch 1x1x1x1x1

Clean & Jerk 1x1x1x1x1

7 Rounds:
7 Hang Power Cleans (135#)
15 Pushups

No class this Thursday because it is the eve of the birth of our Lord and Savior, Jesus Christ. Spend some time with your family and drink lots of egg nog. Happy birthday Jesus!

Thursday 12/17/09

Skill Work:
Snatch

Snatch 3x3x3

"Put 'em up" For Time:
30 Power Clean & Jerks (135#)

Tuesday 12/15/09

5 Rounds for Time w/ a partner:
While one athlete holds a plank on the rings (feet higher than the hands)...
The other athlete performs a 100m sandbag run

Each athlete performing a run constitutes 1 round

Only 10 days until Christmas! Time to bust out my favorite holiday classic...

Thursday 12/10/09

GHD Situps 3 x failure

Hollow Rocks 3 x max time

"I'll Be Back" 4 Rounds for Time:
20 Walking Lunges (holding a 45# plate overhead)
15 Double Unders
10 Pushups

Watch the video in the following link. This is only the beginning. Soon after this, there will be robot parts for the whole body. And then Skynet will start creating cyborgs. And then Arnold will come back in time and kill us all.

http://news.yahoo.com/video/tech-15749651/scientists-create-first-bionic-finger-17076678

Tuesday 12/8/09

Sumo Deadlift Highpull 5x5x5x5x5

For Time:
50 Burpee Box Jumps (24")

Thursday 12/3/09

Snatch-Grip Deadlift 3x3x3x3x3

"The Mad Hatter" For Time:
Row 1000m
50 Thrusters (45#)
30 Burpees

Tuesday 12/1/09

Power Snatch 2x2x2

Overhead Squats 5x5x5

Skill Work:
Kipping Pullups
Double Unders

For Time:
Row 1000m

"Have you ever killed anyone?"
"Yeah, but they were all bad"
- Arnold in True Lies

Tuesday 11/24/09

Turkish Get-Ups 3x3x3

"Turkey Burpee" For Time:
100 Burpees

HAPPY THANKSGIVING! THERE WILL BE NO CLASS THIS THURSDAY

Thursday 11/19/09

Power Clean 3x3x3

Weighted Pullups 3x3x3

AMRAP 10 minutes:
Run 200m
Max Rep Pullups

"Don't worry about that" - Arnold, on the environment

Tuesday 11/17/09

Jerk 3x3x3x3x3

Skill Work:
Overhead Squats

AMRAP 10 minutes:
15 Pushups
15 Ring Rows

Thursday 11/12/09

Squat Jump 3x3x3x3x3

"Fran" 21-15-9:
Thrusters (95#)
Pullups

Tuesday 11/10/09

Turkish Getups 1x1x1x1x1 (each leg)

Skill Work:
Kipping Pullups

For Time (all with same kettlebell):
50 Swings
50 Sumo Deadlift Highpulls
50 Deadlifts

BADGERS!!!

Thursday 11/5/09

Clean and Jerk 2x2x2x2x2

For Time:
50 Pullups

1000 Jump Ropes

Samuel L. Jackson

Tuesday 11/3/09

Skill Work:
Muscle-Up Progression
Running Form

6 Rounds, each for time:
200m Sprint

Thursday 10/29/09

Power Snatch 2x2x2x2x2

"Total Brutal" AMRAP 10 minutes:
3 Thrusters (155#)
5 Box Jumps (34")
10 KB Swings (72#)

Tuesday 10/27/09

Hang Power Clean 5x5x5

"Perfect Storm" For Time:
50 Pullups
50 Back Extensions
1000m Row

This guy deserves the gold medal for manliness...

Thursday 10/22/09

For Time:
Row 500m

For Time:
50 Wall Balls (20#, 10 ft. target)

Tabata ABMAT Situps

Tabata Back Extensions

*Tabata = 8 rounds of 20 seconds on, 10 seconds off... count total number of reps completed

Tuesday 10/20/09

Jerk (Rack, Push or Split) 1x1x1x1x1

Skill Work:
Kipping Pullups

"Mary Jane" As Many Rounds As Possible in 10 minutes:
5 pullups
10 pushups
15 squats

Thursday 10/15/09

Hang Power Clean 2x2x2x2x2

Skill Work:
Snatch

As many rounds as possible in 10 Minutes:
5 Burpees
7 Kettlebell Swings (55#)
100m Run

Tuesday 10/13/09

Heavy Kettlebell Swings

Skill Work:
Double Unders
Kipping Pullups

For Time:
150 Box Jumps (24")

"I told Warren if he mentions Prop. 13 one more time, he has to do 500 push-ups." - The Governator

A chance to test your skills...

This weekend at the Palladium Ballroom, All That Remains and Maylene & The Sons of Disaster are having a concert. I challenge you to go to this show, step into the mosh pit, and see how you fare.

Thursday 10/8/09

Squat Jumps 5x5x5

3 Rounds for Time:

100m Medicine Ball Thrusters (20#)

200m Run

300m Row

All of ya'll need to quit being maggots!

Tuesday 10/6/09

Push Jerk 3x3x3x3x3

Skill Work:

Double-Unders

Handstands

Kipping Pullups

Medicine Ball Cleans

Tuesday 9/29/09

Power Snatch 1x1x1x1x1

3 Rounds for Time:

5 2-man Tire Flips

200m Sandbag Run (40#) while other guy does sledgehammers, then switch

"Conan, what is best in life?" "To crush your enemies, see them driven before you, and to hear the lamentation of their women."