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