10.27.10

AMRAP 20 minutes

2 pood/1.5 pood kettlebell swing X 5
pistols (alternating) X 10
sit-ups (hands-to-floor) X 15

10.26.10

A1. wall balls @ 20lbs/15lbs X 15-15-15-15 (unbroken); rest 0 seconds
A2. knees-to-elbows X 20-20-20-20; rest 90 seconds
B. AMRAP of double unders in 5 minutes

10.25.10

A. 21-15-9 repetitions for time
95lb/75lb sumo deadlift high-pull
ring push-ups

rest 2 minutes

B. run 400 meters for time

Your score is the total time to complete parts 'a' and 'b.'

10.22.10

**skill practice-pistols
A.overhead press 5-5-5-5;rest 90 seconds
B.back squat 5-5-5-5;rest 90 seconds

10.21.10

for time

run 400 meters
30 pull-ups
run 400 meters
30 burpees
run 400 meters
30 pull-ups
run 400 meters
30 burpees

Upcoming Events

Friday, October 22-The 13th Gate @ 9pm-please RSVP in person or email @ tpgbr1@yahoo.com.

Friday, October 29-Costume workout @ 6pm.

Saturday, November 13-On-Ramp class for new members -9am-12pm

10.20.10

A1. 105 lbs/65 lbs Curtis P X 7 X 5; rest 10 seconds
A2. 24in/20in box jumps X 11 X 5; rest 10 seconds
A3. 1.5/1 pood kettlebell swing X 15 X 5; rest 90 seconds

Curtis P demo from Sealfit: http://www.youtube.com/watch?v=uLff8fhPIQg

10.19.10

unloading workout #2

un-timed
run 200 meters
135#/75# deadlift X 25
run 400 meters
squats x 50
200 meter farmer's carry
3 laps bear crawl
run 200 meters

10.18.10

unloading workout

A. overhead squat @ aprox. 70% 5-5-5-5; rest 90 seconds
B. 4 rounds (un-timed)

10 pull-ups
15 hindu push-ups
20 v-ups

10.15.10

for times

800 meter run
100 double unders
rest 90 seconds
600 meter run
75 push-ups
rest 90 seconds
400 meter run
50 double unders

10.14.10

A1. L-pull-ups X 11 X 5; rest 10 seconds
A2. burpees X 11 X 5 (unbroken); rest 10 seconds-focus on speed
A3. ring front plank 30 seconds X 5; rest 90 seconds

Happy Birthday Bri!

She's working on the one finger stand as her next trick!

10.13.10

AMRAP in 20 minutes

225lb/155lb deadlift X 7
20lb/15lb wall ball X 14
400 meter run

Another look at Chris Solinsky's performance. Talent + preparation + fortitude = this:

10.12.10

A. back squat X 2-2-2-2-2-2-2-2-2-2 on the minute @ 50% 1RM
B1. hanging L-sit on rings X 30 seconds X 3; 30 seconds rest
B2. hollow plank X 30 seconds X 3; 30 seconds rest

10.11.10

A. Practice handstands/walking on your hands for 10 minutes.
B. For time
135lb/95lb power clean X 10-9-8-7-6-5-4-3-2-1
handstand push-ups X 1-2-3-4-5-6-7-8-9-10

First round looks like power clean X 10, handstand push-up X 1.

10.08.10

A. snatch X 2-2-2-2-2 on the minute (light and fast)
B. 3 sets of 20 box jumps with a box that is challenging--work on speed and coordination; rest 5 breaths in between each set
C. run 1600 meters for time

10.07.10

AMRAP 10 minutes

95lb/65lb push-jerk X 5
pull-ups X 7

then...

50 wall ball shots to a high target (over 10 feet) w/a 20 lb medicine ball for time.

10.06.10

A. deadlift X 2-2-2-2-2; rest 120 seconds
B. hollow plank X 60 seconds, 45 seconds, 30 seconds; work same as rest

10.05.10

4 rounds for times

135lb/95lb front squat X 10
burpees X 20
sit-ups X 30
rest 90 seconds

Kettlebell Clinic!

**The above person is NOT Phil and we won't be doing this at the clinic. OK, maybe if you really want to.

TPG member and AKC certified trainer Phil Dunlap will offer an introductory kettlebell clinic on Saturday, October 16. There will be two sessions (10 am & 12 pm). Each session will last between 60 and 90 minutes and will be limited to the first 5 people who register. The cost is $10. I will have a sign-up sheet at the desk in the gym. Your spot is secure when you sign the sheet and pay the $10. Email me with questions @ tpgbr1@yahoo.com.

10.04.10

A1.run 200 meters, run 400 meters, run 800 meters; rest 0 seconds
A2.25 double unders, 50 double unders, 75 double unders; rest 120 seconds
B.50 knees to elbows in 2 minutes or less-attempt terminates @ 2 minutes

10.01.10

21-15-9 reps of...

1.5/1 pood kettlebell snatch (each side)
ring push-ups

then...

100 sit-ups for time

09.30.10

A. push jerk 2 X 8 on the minute
B. reverse Tabata L-sit