Archive for September, 2015

Whoa! Wednesday

Wednesday, September 30th, 2015

posted now for your lack of happiness Workout for Wednesday September 30th: As Many Rounds in 12 Minutes as Possible of: 5 Hang Squat Cleans 21 Double Unders Start with an empty bar, each round you do add 10-20 pounds until it gets very interesting

Tuesdays Get After it Proposal

Monday, September 28th, 2015

posted a day early for your sock packing Workout for Tuesday September 29th: 5 Rounds for Reps 2 Minutes of Rope Climbs 20′ 15 Seconds Rest (rotate) 30 Seconds of Push Jerks 155/105 15 Seconds Rest (Rotate)

Mondays Domination!

Sunday, September 27th, 2015

posted a day early for you to check your PR and stretch a little bit Workout for Monday September 28th: “Fight Gone Bad” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you […]

Saturdays Sibling Cooperative

Friday, September 25th, 2015

posted a day early for your teaming Workout for Saturday September 26th: Part 1: With a buddy: Row 2400m Trading every 300m -then team up with another pair and perform- 200 Push-ups 300 Air Squats 400 Abmat Sit-ups **yes share this however you like, I recommend doing what you can do, and let the fittest […]

Fridays Foretelling

Thursday, September 24th, 2015

posted a day early for Kim to be excited Workout for Friday September 25th: 5 Rounds for Time of: 15 Wall Ball Shots 30/20 3 Power Snatches 135/95

Thursdays Extant Exuberism

Wednesday, September 23rd, 2015

posted a day early for you to use your dictionary ap on “Exuberism” Workout for Thursday September 24th: Trade Rounds with your Buddy: 21 Double Unders Run 200m 12 Toes to Bars Each complete 5 rounds for a total time.

Wednesdays Training

Tuesday, September 22nd, 2015

posted a day early to excite your senses Workout for Wednesday September 23rd: Option 4: for the “Haves” 2 Muscle-Ups 2 Ring Dips 4 Ring Pull-ups (Kipping is OK) 21 Deadlifts 185/135 3 Rounds for Time Option A: for the “Have Nots” 4 Strict Pull-ups 4 Ring Dips 4 Ring Row Muscle-Ups 21 Deadlifts 185/135 […]

Tuesdays Thigh-Fest

Monday, September 21st, 2015

posted a day early to help your rolling Workout for Tuesday September 22nd: Front Squat for Max 3 Warm this up, get after it, hopefully set a new PR, and then get to work on accessories if there’s still time. Glute Ham Raises, GHD Sit-ups, Office Chair Olympics, Weighted Planks, coaches choice. Get ‘em Rich!!

Monday’s Massive Muscular Mayhem

Sunday, September 20th, 2015

posted a day early for your planning Workout for Monday September 21st: “The Chief” Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. This workout is 20 minutes, 5, 4 minute rounds, 3 on 1 off. Confused? Each […]

Saturday’s Sarcomeric Expansion Plan

Saturday, September 19th, 2015

posted this morning, because that’s what up, don’t get used to it Workout for Saturday September 19th: Trade Rounds with a group of Two (2) Each do a Round like this: 21 Power Snatches 95/65 Broad Jump the length of the gym then each do a round like this: 15 Power Snatches 95/65 Broad Jump […]