Dec
31
2009
Dec
30
2009
December 31st
December 31st : ON (5:15am, Noon) Only
January 1st : REST
VIDEO LINK – SPEAL DOES “ANGIE”
Team Workout – 5 People Per Team
Team: 100 reps of following movements finished by a 3 Mile Run
- Must complete each movement before you move to the next
Lat. Russian Boxes
Pull-ups
Push -ups
Sit-ups
3 mile run
Dec
29
2009
December 30th
December 30th : ON
December 31st : ON (5:15am, Noon) Only
January 1st : REST
3×5 @ 75%
Push Press
Power Jerk
“Death by 50 yds” – With A Continuously Running Clock
1min – 50 yard sprint
2min – (2) 50 yard sprints
3min – (3) 50 yard sprints
etc.
etc.
etc.
Dec
28
2009
December 29th
REST
December 29th : REST
December 30th : ON
December 31st : ON (5:15am, Noon) Only
January 1st : REST
Dec
27
2009
December 28th
December 28th : ON
December 29th : REST
December 30th : ON
December 31st : ON (5:15am, Noon) Only
January 1st : REST
7 Rounds of 5 Reps of the following movements
Pullups
Burpee Broad Jumps
Ring Dips
Toes to Bar
Tire Flips
Box Jumps @ max Height.
Dec
26
2009
December 27th
Squat 5×3 @ 85%
Snatch Deadlift 3×5 @75%
AMRAP 10min
10 Wall Balls
10 Burpees
Dec
23
2009
December 24th and 25th
REST
Merry Christmas Everyone!
Rippetoe - “Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion”
Dec
22
2009
December 23rd
Note* – Movie Files May Need To Be Saved, To View. Right Click -> Save Target As
Holiday Schedule
Closed/ Rest Days: 24,25, 29, 1st
31st Will Be Morning and Noon Classes Only
Therefore This Week Will Be ON Monday, Tuesday, Wednesday
Congrats To Sam On His First Muscle UP!
Heres A Nice Long One Just Before Christmas!
MOVIE LINK
Lumberjack 20 – Fort Hood Memorial Workout
For Time:
20 Deadlifts (275/185lbs)
Run 400m
20 KB swings (55/35#)
Run 400m
20 Overhead Squats (115/75#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″”)
Run 400m
20 DB Squat Cleans (45/25# each)
Run 400m
Dec
21
2009
December 22nd
Holiday Schedule
Closed/ Rest Days: 24,25, 29, 1st
31st Will Be Morning and Noon Classes Only
Therefore This Week Will Be ON Monday, Tuesday, Wednesday
Deadlift 5×5 @ 75%
- Technique Work
- Core
