12/19/07

Turkish Get-Upside Down

for time--
25lb turkish get-up X 20 (10 ea side)
squats X 50
handstand push-ups X 21
pull-ups X 30
turkish get-ups X 16 (8 ea side)
squats X 60
handstand push-ups X 15
pull-ups X 20
turkish get-ups X 12 (6 ea side)
squats X 70
handstand push-ups X 9
pull-ups X 10

Butch, Jordan, Kelly, Tamara, Emile, Clay, Misty, Charles

12/17/07

5 rounds w/ 2:00 rest between rounds

heavy dumbbell thrusters X 5
1 arm dumbbell power snatch (floor to overhead) X 3 each arm
standing broad jumps X 5

then...

max rounds for 3:00
partner 1 bear crawl
partner 2 6 inch static hold until partner 1 returns
switch, rinse, repeat

Josh, Stephen, Misty, Peggy, Tamara, Kyle, Danielle, Clay, Lisa, Chris, Gus, Butch, Jordan

12/12/07

tabata dumbbell swings (55lbs)
tabata burpees
**Alternate between swings and burpees, 20 seconds on 10 seconds rest for 8 rounds (16 rounds total).

rest 2 minutes

tabata squats
tabata push-ups
**Alternate between squats and push-ups with the same protocol as above.

rest 2 minutes

partner rope-sit

partner 1 performs 15 sit-ups
partner 2 jumps rope until partner 1 is finished
Continue alternating this cycle for 5 minutes.

Danielle, Sylvia, Peggy, Josh, Jordan, Clay, Kyle, Patrick, Charles

12/10/07

Clean technique rehearsal

then...

With a continuously running clock, perform one manmaker the first minute, two the second minute, three the third, etc. Do this until you can't beat the clock. 25-30lbs is plenty.

**Don't perform the row normally done with a manmaker. I have eliminated it for the sake of speed.

then...

A few sets of planks.

12/5/07

For Time
100 squats
90 push-ups
80 sit-ups
70 walking lunges
60 dips
50 double unders
40 pull-ups
30 dumbbell swings w/55lbs
20 burpees
10 handstand push-ups

12/3/07

35lb dumbbell thrusters X 50
vertical jumps X 10
35lb dumbbell thrusters X 30
vertical jumps X 30
35lb dumbbell thrusters X 10
vertical jumps X 50