Archive for June, 2011


Thursday, June 30th, 2011

Compare to Saturday, August 21st, 2010


100x Pull ups

100x Push ups

100x Sit ups

100x Air squats


Wednesday, June 29th, 2011

“Hey Dan O. come get some!”

Good to see you Joey B.!

RUN  800 M  (.5/mile)


COMPLETE 5 ROUNDS – 15, 12, 9, 6, 3 reps, maximum effort:


MEDICINE BALL CLEANS  (18-20lb Med Ball)


SIT UPS  (soles of feet together, modified Indian style)

DEADLIFTS  (80% of your bodyweight)


RUN  800 M  (.5/mile)

Development of aerobic and anaerobic capacity and endurance through intense training.   Complete your run, then move onto the actual work, then run again.

There is NO rest built into this.  You’re to move at maximum effort throughout the entire program.

Get a good warm-up before beginning.  Go hard and fast on your runs.  See video before beginning and ensure proper form and technique.  This will smoke the whole body, so attention to form and safety is essential!!!  Maintain a rigid back as you perform Deadlifts.  On your Sit-Ups, keep the soles of your feet together, as in a modified Indian-style position – see video 1 for demonstration. This method emphasizes ALL ABS as you follow the movement through.  Use an AbMat or towel under your back to prevent possible lower back stress.

If you cannot  perform Med Ball Cleans, perform Air Squats holding 3-5 lb Dumbbells in each hand.
For Deadlifts, use a set of dumbbells if you cannot access a barbell.  Pay close attention to hand position and upward movement, as each hand will be independent of the other.  Control your motion.

Today’s Program…

Tuesday, June 28th, 2011

3 rounds of…

Double unders 42-30-18x reps
KB swings (55#/35#) 21-15-9x reps

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Happy Monday!

Monday, June 27th, 2011

7 Rounds 21, 18, 15, 12, 9, 6, 3 Reps of…

Front Squats (155 lbs./105lbs)

GHD Sit Ups

Med Ball Plyometric Push ups

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Tabata Yo Mama

Sunday, June 26th, 2011



500 Single Unders

Sit Ups


Jumping Lunges

Wall Hand Stands

*8 rounds of 20 seconds work followed by 10 seconds rest on each exercise.

If you fail a set, then rest and count your reps. If you fail on handstands then subtract a rep from the total. Record total reps for score. Handstands count are a count of 8 for each round.  The one who holds the handstand the longest doesn’t have to do 20 Burpees.


Corpse Pose (Lay flat on back) for 3 minutes with Deep breathing.

Deep tennis ball trigger point on neck, traps and rotator area.

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Run, KBS, Pull-ups Drag Races:

Saturday, June 25th, 2011

This workout is comprised of two separate races. Each member of two fiveman teams will get to compete against another athlete from an opposing team in each race and collect time for both races. The first race is an 800-meter run, 50 Kettlebell swings with the 50-pound (1 ½ pood) Kettlebell, and thirty pull-ups all for time. The second race is a 400-meter run, 35 swings of the Kettlebell, and 20 pull-ups.
Start the first pair of athletes and watch their progress in order to decide when to start subsequent pairs. Congestion at the kettlebells could ruin the timing scheme. On the last pair’s completion of the first race, begin the second, shorter race with the same ordering of athletes.
This workout is a stew of mixed modalities, metabolic pathways, and lactic acid. This workout is an excellent introduction to its nasty older brothers: Run, Dumbbell Thruster, Pull-ups, Drag and Circuit Races!
Your athletes will need to be reminded that they are not necessarily expected to complete all 30 pull-ups or even all 50 Kettlebell swings in a single set. This is a great feature of this workout because survival is often dependent on skilled management of work & rest intervals and this is a great workout on which to hone that skill.

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Today’s Program…

Friday, June 24th, 2011

Shoulder Press

Rest as needed between sets.

Today’s Program

Thursday, June 23rd, 2011

8 rounds

3x Hang power cleans (155#/105#)
6x Jump touches (24 inch height)
Sprint 100 meters

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Wednesday, June 22nd, 2011

Monday, December 20th, 2010

21-15-9 reps of:

Thrusters (95lbs./m – 65lbs/f)


Farm Animals

Tuesday, June 21st, 2011

Max rounds in 20 minutes
50m (164 ft.) Farmer’s walk (2×45#/35# Plates)
25m (82 ft.) Bear crawl
25m (82 ft.) Crab walk

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