Category Archives: Workouts

Thursday Training

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“Tell me, what is it you plan to do
with your one wild and precious life?”
-Mary Oliver

Thursday Training Week 2

STRENGTH
Squat Day 5×3
Goal Work

CONDITIONING
Alternating OTM x 12 minutes
10 Ring Rows or 4-8 Pullups
6-10 MB Shuttles

HOME WORKOUT

STRENGTH
Lunges 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
Accumulate 5 minutes in a Plank Hold (top of pushup)
Accumulate 4 minutes in a Leg Lift Hold (feet 6 inches off ground, legs straight)
Accumulate 3 minutes in a Squat Hold (bottom of squat)

Wednesday Training

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“You feel your strength in the experience of pain.”
― Jim Morrison

Wednesday Training Week 2

STRENGTH
Press Day 5×3
Goal Work

CONDITIONING
30 seconds on 30 seconds off x 3-5 rounds
Row or Bike
Pushups
DB Hang Snatch
Leg Lifts or T2B/K2C

HOME WORKOUT

STRENGTH
Pushups 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
30 seconds on 30 seconds off x 3-5 rounds
Mountain Climbers
Chest Touches
DB Hang Snatch or Jumping Squats
Leg Lifts

Tuesday Training

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There are no secrets to success. It is the result of preparation, hard work, and learning from failure. ~ Colin Powell

Tuesday Training Week 2

STRENGTH
Pull Day 5×3
Goal Work

CONDITIONING
For time
50 Wallballs
50 MB Situps

Red version – 75 each
Green version – not for time 5×10 each

HOME WORKOUT

STRENGTH
Good Mornings 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
For time
50 Squats
50 Situps

if you’re awesome, do 75 instead

Monday Training

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Maintaining a complicated life is a great way to avoid changing. ~ Elaine St. James

Monday Training Week 2

STRENGTH
Squat Day 5×3
Goal Work

CONDITIONING
8 minutes, go as high as possible
2 Double Unders
2 Ball Slams
4 of each
6 of each
8 of each
continue to add 2 reps until the clock stops

Red version add 5 DU
Green version add 5 Singles

HOME WORKOUT
STRENGTH
Lunges 5 sets of 10 reps (add weight if possible)
rest 1-2 minutes between sets

CONDITIONING
8 minutes, go as high as possible
2 Situps
2 Pushups
4 of each
6 of each
8 of each
continue to add 2 reps until the clock stops

Thursday Training

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Thursday Training

A.
Competing Tomorrow Strength
Olympic Lifting Skill Work, light
Or just hang out and shmooze

Beginner Strength
Push Press 5 sets of 2 reps (find heavy)
rest 1-2 minutes between sets

Beginner Accessory
KBS 2 sets of 15 reps Eye Level
rest 1 minute between sets

Advanced Strength
2 Push Press and 3 KBS OTM x 7 min (heavy)

B.
Conditioning
5 Rounds, not for time
3-5 OHS light (sub KB Front Squats)
30-50 Singles

5 Rounds, not for time
5-8 Wallballs
5-8 Burpee Box Jump (step up)

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
Conditioning
3-5 rounds, not for time
10 BL Burpee
10 Step Ups (box Jumps)

Charlie Murphy’s story about Prince in ‘Chappelle’s Show’ just got a lot more plausible

Wednesday Training

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Wednesday Training
Week 3

A.
Beginner Strength
DB Snatch 5 sets of 2 reps per side (heavy)
rest 1-2 minute between sets

Beginner Accessory
DB Hang Squat Clean 3 sets of 5 reps (light)
rest 1 minute between sets

Advanced Strength
2 Power Snatch OTM x 7 minutes (weight based on skill)

Advanced Accessory
Hang Squat Clean 3×5 (light)
rest 1 minute between sets

B.
Conditioning
3-5 Rounds, NFT
1 Minute Row (Start Slow, End Fast)
1 Minute Jump Rope (DU or Singles)

C.
Extra Credit
Wallballs 3x 10-15

“Home Workout”

A.
Strength
Single Leg Deadlifts 5 sets of 5 per side
add weight if you can
rest 1 minute between sets

http://www.youtube.com/watch?v=7eACTTzeh-E

B.
Conditioning
3-5 Rounds, NFT
20 Mountain Climbers
10 BL Burpees

Seeing beyond the illusion of knowledge

Tuesday Training

squat

Tuesday Training
Week 2

A.
Beginners Strength
Front Squat 5 sets of 2 reps (BB or DB, find heavy)
rest 1-2 minutes between sets

Beginner Accessory
Thrusters 1 max rep set @ 50% of front squat
that means as many as you can do, once

Advanced Strength
2 Front Squats and 3 High Box Jumps OTM x 7 minutes

Advanced Accessory
Thrusters 1 max rep set @ 50% of front squat
that means as many as you can do, once

B.
Red Conditioning
Not for time, but go fast
20-15-10
Wallballs
Pullups (cut pullups in half if needed)

Green Conditioning
Not for time, buy go fast
20-15-10
Wallballs
Jumping Pullups

“Home Workout”
A. Strength
Lunges 5 sets of 10 reps (add weight if you can)
rest 1-2 minutes between sets

B. Conditioning
5-7 Rounds, fast
10 Squats
10 DB 1 Arm Row per side (use book bag if needed)

 

Monday Training

kool aid cult awesome

 

Monday Training

A.
Beginner Strength
Push Press 5 sets of 2 reps (find heavy)
rest 1-2 minutes between sets

Beginner Accessory
KBS 2 sets of 15 reps Eye Level
rest 1 minute between sets

Advanced Strength
2 Push Press and 5 KBS OTM x 7 min (heavy)

B.
Conditioning
3-5 Rounds, fast but NFT, rest between
7 Burpee Box Jump
7 Front Squats
7 Burpee Bar Hop

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
Conditioning
3-5 Rounds, fast, rest between
7 Burpees
14 Squats
7 Burpees

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