3/14/07

Tabata intervals of the following:

dumbbell swings w/35lbs or less
push-ups
sit-ups
squats

then..

tag team
p1 billboard run
p2 pull-ups until p1 returns
**When p1 returns, the partners switch rolls. This event is scored by dividing the total number of pull-ups by the total time of the workout in seconds.

Scott, Jordan, Judy, Ron, Garrett, Chris, Shawn, Randall, Charles

3/12/07

Max Rounds in 20:00

Manmakers X 10 w/ anywhere from 5lbs to 40lbs dumbbells
pull-ups X 15
billboard run (aprox. 300 meters)

Steven, Judy, Dawn, Joe, Colton, Scott, Chris, Charles

3/5/07

5 Rounds for Time

handstand push-ups X 10
dips X 20
squats X 25

Chris, Ron, Judy, Jordan, Charles

**Let me know if I missed someone. This was a week ago.

3/4/07

Warm-up--
Scale the fence

Then...

10 Rounds for Time

7 pull-ups
7 standing broad jumps
7 v-ups
run 220 meters

**some completed 7 rounds

Judy, John, Jordan, Charles

2/28/07

Technique / Max Effort

overhead squat 5X3
dumbbell military press 5X3

5:00 of...
bear crawl 1 lap
15 sit-ups

Judy, Jordan, Garrett, Joe

Sunday 3/4 @ Catholic High @ 1:00pm

2/26/07

1 arm dumbbell snatch X 50 (25 reps each side)
billboard run (aprox 300 meters)
hindu push-ups X 50
billboard run X 2
pull-ups X 50
billboard run

**weights ranged from 40lbs to 5 lbs for the snatch
**some athletes completed longer runs
**everyone finished under the 30:00 time limit

Steven, Judy, Dawn, Colton, Garrett, Ron, Jordan, Joe, Shawn, Charles

2/21/07

5 rounds for time--

dumbbell overhead walking lunge X 20 (10 each)
sit-ups X 20

then...

tag team burpees for 10:00

p1 15 burpees
p2 6 inch static hold until p1 is finished
**keep switching roles for 10:00

Jordan, Joe, Dawn, Ron, Judy, Steven, Charles, Dan (later)

2/19/07

Dice Game
Keep rolling for 20:00--

1=50 squats
2=40 push-ups
3=30 dumbbell swings
4=20 pull-ups
5=10 burpees
6=5 handstand push-ups

Joe, Jordan, Colton, Ron, Steven, Judy, Charles

2/15/07

Dumbbell Thrusters 5 X 3 w/ aprox. 2:00 rest b/t sets

then...

3 rounds for time
farmer's walk X 2 laps
sit-ups X 25
bear crawl X 2 laps
pull-ups X 25
dips X 25

Dawn, Steven, Charles

2/12/07

#1 Perform 3 rounds of...

billboard run
handstand push-ups to failure

rest 5:00 to 7:00

#2 As many dumbbell hang squat cleans as you can in 10:00 using anywhere from 5lb to 40lb dumbbells.

Chris, Ron, Garrett, Joe, Judy, Jordan, Shawn, Steven, Charles

2/8/07

Continue for 15:00

1 dumbbell swing w/35lbs
2 push-ups
3 sit-ups
4 dumbbell swings
5 push-ups
6 sit-ups
and on, and on, and on...

See how far you can get in 15:00.

Joe, Chris, Ron, Judy, Jordan, Garrett

2/6/07

45lb dumbbell thruster X 30
run approximately 600 meters
pull-ups X 30
run approximately 600 meters
45 lb dumbbell thruster X 30
run approximately 600 meters

Athletes used anywhere from 45lbs to 20 lbs on the dumbbell thrusters. This refers to the weight of each dumbbell.

Chris, Ron, Joe, Jordan, Garrett, Charles

1/29/07

For time--
21-15-9 reps of

handstand push-ups
burpees

After the last burpee, perform 100 sit-ups. You are done.

1/24/07

30 manmakers (10lbs to 40 lbs)
30 dead hang pull-ups
20 manmakers
20 dead hang pull-ups
10 manmakers
10 dead hang pull-ups

John, Jordan, Chris, Garrett and Charles

One rep at a time.
Times ranged from around 23:00 to approximately 30:00.

1/23/07

deadlift 5X3
dumbbell overhead Press 5X3

5 rounds (not for time)
20 v-ups
20 sit-ups

Chris, Judy, Garrett, Jordan, Ron, Charles

1/21/07

100 reps of...

45lb overhead squat
sit-ups
dumbbell swings w 35, 20 or 15lbs
dips
pull-ups

Some did 60, some did 40, some did 100.

Jordan, Danielle, John, Charles and Judy (a little bit later)

SUNDAY

In honor of the Saints, we will meet @ Catholic High School @ 12:40 this Sunday (1/21/07). It won't take long. Call me @ 288.7208 with any questions.

1/15/07

50-40-30-20 reps of...

One arm dumbbell walking OH lunge w/ 10-20lbs
squats
push-ups

Chris, Colby, Garrett1, Garrett2, Ron, Judy, Jordan, John

Your not supposed to do squats right after lunges. That's exactly why we did.

1/11/07

Max Effort Clean (5x5)

24-16-12
broad jumps
turkish get ups
pull-ups

Garrett, Shawn, Garrett, Ron, Cody, Danielle, John, Chris

We really need our own space.

1/4/07

5 Rounds for Time

1 arm dummbbell snatch X 20 (10 ea side)
push-ups X 30
Billboard run (aprox 300 meters)

Ron 22:06 w/15lbs
John 18:35 w/25lbs
Judy 21:06 w/15lbs
Danielle 21:30 w/15lbs
Charles 13:59 w/35lbs

We will be at the Catholic High School track this Sunday. If it is STORMING we will be at Southside. Call me @ 288-7208 with any questions.