1/30/08

5 X 5
clean & jerk
box jumps

Perform 5 c & Js, 5 box jumps, rest 90 seconds, repeat.

Then...

Tag team hindu push-ups / static holds for 3 minutes.

Kyle, Aaron, Butch, Peggy, Dawn, Jordan, Clay, Misty, Doug, Chris, Stephen

1/28/08

5 rounds for time--

40 lb (each) dumbbell thrusters X 15
bear crawl 1 lap (aprox 20-25 meters)
broad jump 1 lap (aprox 20-25 meters)

then...

4 sets of tabata push-ups and tabata squats.

Stephen, Butch, Peggy, Doug, Conrad, Kyle, Misty, Emile, Jordan, Dwayne

1/21/08

for time--

21-18-15-12-9-6-3 reps of...

handstand push-ups
sit-ups
burpees

Peggy, Butch, Josh, Sylvia, John, Aaron, Doug, Dwayne, Jordan, Clay, Misty, Tamara, Kyle, Patrick, Charles

1/23/08

for time--

pull-ups X 25
walking lunges X 100
35lb dumbbell swings X 100
sit-ups X 100
pull-ups X 25



Butch, Peggy, Aaron, Doug, Kyle, Chris, Josh, Sylvia, Dwayne

1/9/07

for time--

jump rope X 100 (singles)
pull-ups X 50
jump rope X 100
handstand push-ups X 50
jump rope X 100
burpees X 50
jump rope X 100

Conrad, Kyle, Jordan, Stephen, Dwayne, Charles

1/7/08

We will train at 4:30 pm this Monday (January 7). This will allow ample time for National Championship activities. For those of you unable to make the workout, here is what we will be doing:

run 400 meters
21 manmakers w 35lb dumbbells
9 pull-ups
run 400 meters
15 manmakers w/35lb dumbbells
15 pull-ups
run 400 meters
9 manmakers w/ 35lb dumbbells
21 pull-ups
run 400 meters

Scale accordingly. Go Tigers.