Have A Great School Year!

This concludes the summer 2010 session of the Swole Patrol! Keep on training, and I hope to see you all soon!

Thursday 8/12/10

Hang Snatch 3x3x3

For Time:
100 KB Swings (72#)(At each minute, stop and perform 3 burpees before continuing)

Toe to Bars 10x10x10

Tuesday 8/10/10

5 Rounds:
3 Jerks (185#)
100m Run

-2:00 Rest-

3 Rounds:
15 Box Jumps (24")
30 Double Unders
200m Run

Thursday 8/5/10

Max Height Vertical Jump

For Time:
100 Double Unders

3 Rounds:
20 Kettlebell Swings (53)
20 Box Jumps (24”)

1000m Row

Tuesday 8/3/10

Snatch 1RM

AMRAP 5:00-
Clean & Jerks (155#)

AMRAP 3:00-
Double Unders

Thursday 7/29/10

Hang Power Clean 2x2x2x2x2

"The Chief" AMRAP 3:00 –
3 Power Cleans (135#)
6 Pushups
9 Squats

Rest 1:00

Repeat for 5 cycles

Tuesday 7/27/10

Turkish Getups 1x1x1x1x1x1x1

5 Rounds:
400m Run
7 Push Press (135#)

Cash Out:
100m Partner Carry x 2

Thursday 7/22/10

Snatch 1RM

5 Rounds for Time w/ 135#:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Tuesday 7/20/10

Power Clean 1RM

5 Rounds for Time:
200m Sprint
15 Wall Ball (20#,10ft)
0:30 Rest

Thursday 7/15/10

Strength:
Jerk 3x3x2x2x1x1

Met-Con:
For Time:
800m Run
15 KB Swings (53#)
21 Box Jumps (24")
15 KB Swings (53#)
800m Run

Cash Out:
30 Ring Dips

Tuesday 7/13/10

Skill:
work on a weakness of yours

Met-Con:
AMRAP 15:00-
400m Run
Max Rep Pullups

Cash Out:
AMRAP 3:00 - Double Unders

Thursday 7/8/10

Hang Snatch 2x2x2x2x2

"The Filthy Fifty" For Time:
50 Box Jumps (24)
50 Jumping Pullups
50 KB Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wall Ball (20,10ft)
50 Burpees
50 Double Unders

Tuesday 7/6/10

Gymnastics skill work (handstands, muscle ups, kipping, iron cross, etc...)

"Grace" For Time:
30 clean & jerks (135#)

Cash Out:
200m sandbag run x 5 (90# and 45#)

Thursday 7/1/10

Met-Con:
"Helen" 3 Rounds:
400m Run
21 Swings (53#)
12 Pullups

Cash Out:
AMRAP 60 seconds: Box Jumps (24")
60 seconds rest
AMRAP 60 seconds: Double Unders
60 seconds rest
AMRAP 60 seconds: Tuck Jumps

Tuesday 6/29/10

Strength:
Clean & Jerk 2x2x2x2x2x2

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

Cash Out:
100m Sled Drag backwards (90#)

Thursday 6/24/10

Max Height Vertical Jump

Met-Con:
"Kelly" 5 Rounds for Time:
400m Run
30 Box Jumps (24")
30 Wall Ball (20#, 10 ft)

Tuesday 6/22/10

Skill Work:
Kipping
Muscle Ups

Strength:
Jerk 2x2x2x2x2x2

Metcon:
10 Rounds:
100m Sprint
Rest 1:00

Thursday 6/17/10

Max Distance Broad Jump

"Crossfit Total" 3 attempts at a 1RM of...
Back Squat
Shoulder Press
Deadlift

Tuesday 6/15/10

Skill Work:
Squat Cleans

Strength:
1RM Snatch

Met-Con:
"Jackie" For Time:
Row 1000m
50 Thrusters (45#)
30 Pullups

Thursday 6/10/10

Skill Work:
Kipping Pullups

Strength:
Max Height Box Jump
Max Height Vertical Jump

2-Man Team Met-Con:
While one team member completes a 200m Sandbag Run, their teammate performs as many Double Unders as possible. Repeat until each team member has ran 4 times.

Cash Out:
100m Sled Drag (90#)

Tuesday 6/8/10

Strength:
Clean & Jerk 1RM

2-Man Team Met-Con:
For Time (split however you want):
20 Tire Flips
1200m Run
50 Pullups
50 Burpees
100 Box Jumps

Thursday 6/3/10

Skill Work:
Double Unders
Overhead Squat
Snatch

Strength:
Snatch 1x1x1x1x1x1x1

Met-Con:
Tabata Pushups, GHD Situps, Hang Power Cleans (115#)
1:00 rest between each exercise

Cash Out:
400m Run

Tuesday 6/1/10

Skill Work:
Double Unders
Handstands/Handstand Pushups

Strength:
Power Clean 3x3x3x3x3

Met-Con:
4 Rounds:
Run 200m
15 Wall Ball

Cash Out:
250m Row x 2

Thursday 5/27/10

Skill Work:
Running Form

Strength:
Jerk 2x2x2x2x2x2

Met-con:
2 Rounds:
400m Run
100 Jump Ropes
12 Burpees

Cash Out:
1:30 L-Hang

Tuesday 5/25/10

Skill Work:
Jerk
Rowing Form

Strength:
Power Clean 2x2x2x2x2x2

Met-con:
AMRAP 10:00-
5 Floor to Overhead (135#)
15 Box Jumps (24")

Cash Out:
500m Row

Thursday 5/20/10

Skill Work:
Power Clean
Squat Therapy
Front Squat

Met-Con:
5 Rounds for time:
10 KB Swings (53#)
10 Pullups
10 Box Jumps (24")

Cash Out:
30 GHD Situps

Tuesday 5/18/10

First day of the summer program! We had some awesome performances today

Skill:
Deadlift
Squat Therapy
Hang Power Clean

Strength:
Hang Power Clean 3x3

Met-Con:
21-15-9 reps of...
Burpees
Push Press (95#)

Cash Out:
1:30 Weighted Plank (45#)

Summer Special!

Well college guys, it's now summer, and it's time to get working on those muscles again. And since I know you need to save your money for important things like beer, we are offering a special discounted price for a Swole Patrol summer membership. You can now have a three month membership between May 18th and August 19th for the one low price of $100! This includes two 1-hour workouts a week at Crossfit Denton County, tips on diet and nutrition, and a complementary exercise program that you can do at home or at your local gym . Don't miss out on this opportunity! Email MattBrisebois@yahoo.com to register.

Thursday 5/13/10

Run 800m
Row 500m
Sled Drag 200m (70#)
Farmers Carry 100m (65# Barbells)
Sled Drag 200m (70#)
Row 500m
Run 800m

Tuesday 5/11/10

Rack Jerk 1x1x1x1x1x1x1

As many reps as possible...
3:00 Deadlifts (275#)
2:00 Weighted Pullups (45#)
1:00 Handstand Pushups

Cash Out:
30 GHD Situps

Thursday 5/6/10

5 Rounds, each for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3:00 between each round

Tuesday 5/4/10

Skill Work:
Handstands
Hand Walking

Hang Power Snatch 5x5x5

7 Rounds:
5 Hang Power Cleans (155#)
100m SPRINT
Rest 1:00

"I saw this toilet bowl. How many times do you get away with this — to take a woman, grab her upside down, and bury her face in a toilet bowl? I wanted to have something floating there ... The thing is, you can do it, because in the end, I didn't do it to a woman — she's a machine! We could get away with it without being crucified by who-knows-what group." - Arnold describing a scene in "Terminator 3"

Thursday 4/29/10

Push Jerk 7x7x7

2 Rounds:
Run 800m
Row 1000m

Cash Out:
30 Toe to Bars

Tuesday 4/27/10

Max Height Box Jump

Max Height Vertical Jump

"Grace" For Time:
30 Floor to Overhead (135#)

Thursday 4/22/10

Squat Jumps 3x3x3x3x3

Tall Box Jumps 3x3x3x3x3

For Time:
Sprint 400m
Rest 1:30
Sprint 200m
Rest 1:00
Sprint 100m
Rest :30
Sprint 200m
Rest 1:00
Sprint 400m

Tuesday 4/20/10

Snatch 1x1x1x1x1x1x1

Clean & Jerk 1x1x1x1x1x1x1

L Pullups 3 x max reps

2:30 Hollow Rocks

Happy 4/20!

No, seriously, pot is bad

...even if Arnold does it

Thursday 4/15/10

Perform the following in teams of 4...

While one person performs a 400m Sandbag Run (40#):
KB Swings (53#)
Box Jumps (24")
Wall Ball (20#, 10 ft.)

When the runner gets back, rotate out. Once everyone has done each exercise, count the total number of reps performed by the team.

Cash Out:
100 Double Unders

Tuesday 4/13/10

"Brutus" For Time:
1->10...
Hang Power Snatch
Overhead Squat
Ring Dip

Run 800m

10->1...
Hang Power Snatch
Overhead Squat
Ring Dip

Rx'd weight is 40% of bodyweight

Thursday 4/8/10

Iron Cross skill development (negatives, bands, etc...)

AMRAP 8:00-
8 Front Squats (bodyweight)
12 Hip-Touch Pushups (at the top of the pushup, quickly jump your hands off the ground and touch your hips)

Cash Out:
2:30 Static Handstand Hold

Tuesday 4/6/10

5 Rounds For Time:
15 Unbroken Pullups
20 Unbroken Pushups
25 Unbroken ABMAT Situps
30 Unbroken Squats

"Unbroken" means that there is absolutely NO pause during the set (even hanging at the bottom of the pullup or holding at the top of the pushup). Each break will result in the penalty of a 100m shuttle, which must be completed before continuing the workout.

"I like the color red because it's a fire. And I see myself as always being on fire." - Arnold

Thursday 4/1/10

For Time:
Run 400m
15 Chest-to-Bar Pullups
15 Burpees
Run 200m
30 Double-Unders
30 Pushups
Run 100m
30 GHD Situps
30 Inverted Ring Rows
Run 200m
15 Thrusters (95#)
15 Wall Ball
Run 400m

Tuesday 3/30/10

"Leighanne" Every minute, on the minute, for 10:00...
2 Clean & Jerks (175#)
6 Kettlebell Swings (72#)

Cash Out:
150 Double-Unders

Thursday 3/25/10

Snatch 1x1x1x1x1
Snatch Balance 3x3x3x3x3
Hang Power Snatch 5x5x5x5x5

5 Rounds, each for time:
200m Shuttle

Tuesday 3/23/10

Rack Jerk 1x1x1x1x1x1x1

On a 12:00 timer...
Row 2000m,
then complete as many 275# deadlifts as possible until time runs out

Thursday 3/18/10

Push Jerk 5x5x5x5x5

AMRAP 10:00-
Run 200m
7 Push Press (135#)

Cash Out:
2:00 Hollow Rocks

Tuesday 3/16/10

Kettlebell Snatch 3x3x3x3x3

3 Rounds for Time:
15 KB Squat Snatch, right arm (45)
21 Pullups
15 KB Squat Snatch, left arm (45)
21 Pullups

Thursday 3/11/10

For Time:
Run 250m
25 Snatches (75#)
25 KB Swings (53#)
25 Overhead Squats (75#)
25 Box Jumps (20")
25 Sumo Deadlift Highpulls (75#)
25 Wall Ball (20#, 10 ft.)
25 Thrusters (75#)
Run 250m

Cash Out:
50 GHD Situps

Tuesday 3/9/10

Matt will be competing at the Crossfit Sectionals this weekend, so we are going to hit some of the workouts he will have to do...

3 Rounds for Time:
Row 500m
10 Squat Clean to Overhead (135#)
10 Pullups (Kipping or strict, no butterfly)

Cash Out:
100 Double Unders

Thursday 3/4/10

Max Distance Broad Jump (3 attempts)

Weighted Pullup 1x1x1x1x1x1x1

For Time:
100 Chest-to-Bar Pullups

They're coming out with another Terminator!

Tuesday 3/2/10

"Bear Complex" Complete 5 rounds comprised of 7 sets of the following sequence:
Power clean
Front squat
Push press
Back squat
Rack press

Rules: (1) Rest as needed between rounds (2) Increase weight each round, going for max load in round 5 (3) You can’t let go of bar, or re-grip while bar is on floor, this includes the deadlift (4) You can combine movements anyway, except by doing squat clean-thrusters

Thursday 2/25/10

Overhead Squats 7x7x7x7x7

For Time:
30 Kettlebell Swings (50#)
15 Hang Power Snatch (95#)
5 Handstand Pushups
Row 1000m
5 Handstand Pushups
15 Hang Power Snatch (95#)
30 Kettlebell Swings (50#)

Tuesday 2/23/10

Power Clean 2x2x2x2x2

"Never Back Down" 5 Rounds for Time:
5 100# Sandbag Slams (pick the bag up off the ground then slam it back down as hard as you can)
10 Ring Pushups
5 Dead Hang Pullups
25 Double Unders

Thursday 2/18/10

Split Snatch 1x1x1x1x1x1x1

10 Rounds:
100m Sprint

Tuesday 2/16/10

Every minute, on the minute, for 20:00...
2 Squat Cleans (185#)
7 Pullups

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.” - Ahhhhnold

Thursday 2/11/10

Demonstrate your superior fitness by mauling your peers with snowballs

Tuesday 2/9/09

Gymnastics work (Hand walking, forward/backward rolls, cartwheels...)

For time, 21-15-9 reps of:
Chest-to-Bar Pullups
Toe-to-bars

Thursday 2/4/10

Handstand Pushups 3xmax reps

For Time:
50 Hip Extensions
25 Burpees
50 Ring Dips
25 Burpees
50 Hip Extensions

Tuesday 2/2/10

5 Rounds:
L-Sit max time
Static Bar Hang max time
Handstand Hold max time

record total time for each

Thursday 1/28/10

Jerk 5x5x3x3x1x1

5 Rounds for Time:
7 Thrusters (135#)
7 Burpees
Row 250m

Tuesday 1/26/10

For Time:
Run 400m in under 1:15
30 Burpees

Get a full recovery, and then...

For Time:
Row 500m in under 1:50
30 Pullups

If either your row or run is over the designated time, you will have to do another run/row of the same distance after you finish the workout.

Thursday 1/21/10

Weighted Pullups 5x5x5x5x5

3 Rounds for Time:
20 Overhead Walking Lunges (45#)
12 Wall Ball
7 Pushups

Tuesday 1/19/10

Ring Skill Work (Dips, L-Sits, Skin-the-cats, Muscle-ups, Levers)

4 Rounds, each for time:
Row 500m

Thursday 1/14/10

Pullups 3 x max reps

GHD Situps 3 x max reps in 1:00

For Time, 21-15-9 reps of:
Snatch Grip Deadlift (95#)
Hang Power Snatch
Overhead Squat

Arnold makes a guest appearance on Mad TV...

Tuesday 1/12/10

Skills:
Spend at least 20 minutes working on 3-4 of your weaknesses

3 Rounds for Time:
Run 400m
12 Burpees
12 Wall Balls

Thursday 1/7/10

Skill Work:
Snatch

Snatch 5x5x5

AMRAP 1:00 - Box Jumps (24")
Rest 1:00
AMRAP 1:00 - Pullups
Rest 1:00
AMRAP 1:00 - GHD Situps
Rest 1:00
AMRAP 1:00 - Sumo Deadlift Highpulls (95#)
Rest 1:00
AMRAP 1:00 - Burpees

AMRAP = As Many Reps As Possible

Final result will be total number of reps completed on all exercises

Tuesday 1/5/10

After a nice, restful holiday, it's time to get back to the grinder!

Power Clean 3x3x3x3x3

"The Show Stopper" 5 Rounds for Time:
5 Deadlift (275#)
10 Burpees