Week of 2 - 6 Sept

Ok This will start us out this week, rest will get filled in later.

Monday, 2 Sept
Long cardio day - long run or bike or row


Tuesday, 3 Sept 5 rounds All Upstairs on track
400m run (2 laps of indoor track)
(during ¼ of your 2 laps do walking lunges, you pick when)
30 pushups
30 situps
15 burpees

Wednesday, 4 Sept 13
30 Bear Complex's for time:
Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk)
Control you weight on this (135 / 105 / 95 is probably a good goal), steady work
 

20130830

Thursday / Friday

Heavy FRAN
21-15-9-6-3
Thrusters 135/105
Pullups
Ok Al and I did this Friday w/ 21-15-9-6-3
Brooks at 15:40 (105)
Grabski at 13:40 (135)

Looking back it was listed at 21-15-9-6 for the group on Thursday.
Creekmore
Clarke
Hart

Enjoy your Weekend!

20130826

Monday, 26 AugustStart with BodyWeight – go as high as you can
3 x 3 squats
3 x 3 bench

"Angie"

For time
But however you want to break it up: examples are sets of 10 or sets of 5
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Hart -14:40

Brooks - 18:40

Creekmore- 26:10

Qureishi - 28:05
Clark -24:40
Glover – 27:00
Velez- 20:10

week of 26-30 August

Monday, 26 August

Start with BodyWeight – go as high as you can
3 x 3 squats
3 x 3 bench

"Angie"

For time
But however you want to break it up: examples are sets of 10 or sets of 5
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

 

Tuesday, 27 August

“Aw Naw”
400m Run
10 Push Press 135/95
20  KBS (70/55)
30 Wall Balls (20/14 to 10)
40 Double Unders
50 Front Squats (95/65)
40 Double Unders
30 Wall Balls (20/14 to 10)
20 KBS (70/55)
10 Push Press 135/95
400m Run

Wednesday, 28 August – almost same as last week

( I took the Jerk out because we will have thrusters on Thursday)
135 pound Clean, 3 reps
3 Toes-to-bar
135 pound Clean, 6 reps
6 Toes-to-bar
135 pound Clean, 9 reps
9 Toes-to-bar
135 pound Clean, 12 reps
12 Toes-to-bar
135 pound Clean, 15 reps
15 Toes-to-bar
135 pound Clean, 18 reps
18 Toes-to-bar
 

Thursday, 29 August

Heavy FRAN
21-15-9-6
Thrusters 135/105
Pullups

 

Friday, 30 August
5 rounds All Upstairs on track
400m run (2 laps of indoor track)
(during ¼ of your 2 laps do walking lunges, you pick when)
30 pushups
30 situps
15 burpees

20130823 Daniel

Friday, 23 August Daniel
For time:
25 Pull-ups
400m Run
21 Thrusters (95, 65#)
800m Run
21 Thrusters (95, 65#)
400m Run
25 Pull-ups

Staggered starts are always confusing but I think this is right.
Hart 17:25
Grabski 17:31
Velez 20:29
Clark 21:08
Glover 22:14
Brooks 22:50
Qureishi 21:57

20130822

Thursday, 22 August 135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar

Ok - have been corrected that Hart did this! 

 

20130821

Wednesday, 21 August
90 seconds of squats (~75% of BW)
90 seconds of Bench press (~75%of BW)
Score for these is reps x weight

Indoor track workout – 10 laps

After each odd lap complete 25 situps
After each even lap complete 25 pushups

Ok, I missed out.  I hear you all were pushing some serious reps!
Creekmore
Penafiel
Brooks
Rodan

20130820 CFO 13.2

Tuesday, 20 August
AMRAP OPEN 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

When complete knock out a 2000 row for time

 

Ok - when I wrote "Knock out a 2K row for time" I did nto realize how hard it would be after that chipper.

 

Creekmore 5rds+21 or 171reps and a 9:04

Brooks 5rds or 15 reps

Velez 6 rds or 180 reps and 9:04

Hart 7 rds or 210 reps and 10:15

Grabski 7rds +17 or 227 reps and 7:56  (34 more reps than I did in Mar 13)

 

 

 

20130819 Cindy

Monday, 19 August

Cindy
20min AMRAP
5 pullups
10 pushups
15 squats

A bit slower outside:
Creekmore 13
Hart 18
Qureishi 12
Brooks 16
Penafiel 18
Conrad 17+5reps
Grabski 21
Velez 14
Rodan 18
 

Week of 19-23 August

Monday, 19 August

Cindy
20min AMRAP
5 pullups
10 pushups
15 squats

Tuesday, 20 August

AMRAP OPEN 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

When complete knock out a 2000 row for time

 

Wednesday, 21 August

90 seconds of squats (~75% of BW)
90 seconds of Bench press (~75%of BW)
Score for these is reps x weight

Indoor track workout – 10 laps

After each odd lap complete 25 situps
After each even lap complete 25 pushups
 
Thursday, 22 August
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar

Friday, 23 August

Daniel
For time:
25 Pull-ups
400m Run
21 Thrusters (95, 65#)
800m Run
21 Thrusters (95, 65#)
400m Run
25 Pull-ups

20130815

“Hulk Hogan”

3 Muscle Ups (3 pullups and 3 Dips)

5 Power Cleans (185, 135#)
7 Burpees

First 2 rounds take 2 minutes to complete each round
3rd and 4th round take 3 minutes to complete each round
5th, 6th and 7th Round take 4 minutes to complete each round
Good Job everyone, we will have to make another go at this later

Grabski
Brooks
Glover
Hart
Collins
Qureishi
James
Rodan
Velez

20130814

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

This one sucked

 

James             29:59

Hart                29:45

Rodan             32:00

Brooks             41:00

Creekmore      35:05

Penafiel          38:00

Grabski           42:00 (still owes us 50 double unders)

20130813

5 RFT:
400m Run
21 Sit-ups

Good Job everyone, nice to have an "easy" day.

James                9:33
Brooks             10:33
Hart                  10:30
Creekmore      10:50
Penafiel           11:30

20130812 "Dumbell Mania"

“Dumbbell Mania”

3 Rounds

4 Reps @ 100
6 Reps @ 90
8 Reps @ 80
10 Reps @ 70
12 Reps @ 60

Rest 2 minutes between rounds

Great work today:
James, Grabski, Glover - 100 lb start (Round 3 at 110)
Brooks, Thomas - 80 lb start

Week 12-16 August

Monday   Should be a small crew so we will attempt to pull out every dumbbell in the gym.

“Dumbbell Mania”

3 Rounds

4 Reps @ 100
6 Reps @ 90
8 Reps @ 80
10 Reps @ 70
12 Reps @ 60

Rest 2 minutes between rounds

If time allows get in a 2 mile run

 Tuesday

5 RFT:
400m Run
21 Sit-ups

Wednesday -Mr. Brooks, your request is granted.

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 Thursday

“Hulk Hogan”

3 Muscle Ups (3 pullups and 3 Dips)

5 Power Cleans (185, 135#)
7 Burpees

First 2 rounds take 2 minutes to complete each round
3rd and 4th round take 3 minutes to complete each round
5th, 6th and 7th Round take 4 minutes to complete each round

 Friday

3 RFT:
1 Lap around MCC and G-1 (.33 miles)
5 Deadlifts 225/185
10 Close Hand Push-ups
15 T2B

20130809

10K Row for time


                  Time     500M Split
Brooks       51:30            (2:34)
Hart           56:34           (2:49)
Grabski      41:48           (2:05)
James        39:40           (1:59)

20130808

"31 Heroes"

Amrap 31 Minutes

Teams of 2 (We will pick the teams randomly)

8 Thrusters (155, 105#)

6 Rope Climbs 15ft (6 pullups and 6 toes 2 bar)

11 Box Jumps (30, 24")

The team aspect is one works while the other does a 400M run while carrying 20lbs. The object is someone has to always be running and work is done by individual not running.

 

Hart & Hope          10 rds +4

James & Qureishi     12 rds +24

Rodan & Grabski      12 rds +22

Brooks & Thomas      11 rds

20130807

5 rounds:

run 1/2 lap with 45lb plate,
15 pushups at halfway
run 1/2 lap with 45 lb plate
15 situps
run 1/2 lap, no weight
15 Mountain climbers
run 1/2 lap, no weight

James      14:25
Hart       14:50
Thomas     17:28
Brooks     18:26
Penafiel   18:37

20130806

"Fight Gone Bad" (3 rounds)

One minute of work per exercise with 3 minute rest between rounds

Row/Burpees

Wall Balls

SDLHP @ 75lbs

Box Jumps

Push Press @ 75lbs

Collins    204
Penafiel   254
Thomas     247
Martin     207
Qureishi   266 +55 reps from last time
Grabski    328 +37 reps from last time
Creekmore  272 
James      366 +71 reps from last time
Brooks     249 +9  reps from last time
Hart       267 +52 reps from last time
 

20130805

Monday:

4x5 Push Press increasing weight each set

4x5 Squat, same
4x5 Dumbell bench press, same

Run remaining time

 

Not sure if anybody was able to run. Big group in a crowded gym but you all made it work.

 

James

Brooks

Thomas

Chappy

Hart

Jacobson

Glover

Velez

Qureishi

Elliot

Penefiel

Week of 5-9 August

Monday:

4x5 Push Press increasing weight each set

4x5 Squat, same
4x5 Dumbell bench press, same

Run remaining time

 

Tuesday:

"Fight Gone Bad" (3 rounds)

One minute of work per exercise with 3 minute rest between rounds

Row/Burpees

Wall Balls

SDLHP @ 75lbs

Box Jumps

Push Press @ 75lbs

 

Wednesday:

5 rounds:

run 1/2 lap with 45lb plate,

15 pushups at halfway

run 1/2 lap with 45 lb plate

15 situps

run 1/2 lap, no weight

15 Mountain climbers

run 1/2 lap, no weight

 

Thursday:

"31 Heroes"

Amrap 31 Minutes

Teams of 2 (We will pick the teams randomly)

8 Thrusters (155, 105#)

6 Rope Climbs 15ft (we could sub pull-ups here if you can't climb a rope)

11 Box Jumps (30, 24")

The team aspect is one works while the other does a 400M run while carrying 20lbs. The object is someone has to always be running and work is done by individual not running. Weather permitting we could do laps around the gym for the 400M runs.

 

Friday:

Row 10K with a race to 1000M to start.

20130802

Friday, 2 AUG

27 Thrusters (95 / 65 lbs)

16 dead hang pullups - come to a complete stop / deadhang at the bottom

21 Thrusters (95 / 65 lbs)

12 dead hang pullups

15 Thrusters (95 / 65 lbs)

8 dead hang pullups

9 Thrusters (95 / 65 lbs)

4 dead hang pullups

James     -13:15
Hart      -15:45
Creekmore -18:50
Jacobsen  -19:00
Brooks    -20:00