4/9/08

Hierarchical Sets

back squat X 12-8-4-1-jump squats

dumbbell overhead press X 12-8-4-1-explosive push-ups

aprox. 60M sprints X 5 w/walking recovery

3/26/08

dumbbell clean and split jerk 5 X 3 (1:30-2:00 rest in b/t sets)

billboard sprint
2:00 rest
billboard sprint
1:30 rest
billboard sprint
1:00 rest
billboard sprint

Butch, Dwayne, Doug, Emile, Jordan, Conrad, Kyle

3/24/08

run 800 meters
40 lb (each hand) dumbbell thrusters X 30
sit-ups X 100
burpees X 30
run 800 meters

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

**All scaled

3/12/08

dumbbell thruster 5 X 3 (heavy--90-120 seconds b/t rounds)

then...

3 rounds w/ 2:00 rest b/t rounds (power bias)

sprint 300 meters
15 jump squats

3/10/08

run 300m
21 handstand push-ups
21 55 lb dumbbell swings
run 300m
15 handstand push-ups
15 dumbbell swings
run 300m
9 handstand push-ups
9 dumbbell swings

3/5/08

CKD

run 800 meters
walking lunges X 100
farmers walk 300 meters (target weight is dumbbells equal to bodyweight)
push-ups X 100
run 800 meters

3/3/08

3 rounds for time--

squats X 50
v-ups X 40
burpees X 30

2/27/08

overhead press 5X3

weighted pull-ups 5X3

Add weight to pull-ups if you can perform 10 dead hang pull-ups regularly.

Stephen, Dawn, Emile, Peggy, Joe, Dwayne, Chris, Doug, Jordan, Conrad, Kyle, Aaron

2/25/08

5 rounds for time--

40lb (each) dumbbell thusters X 20
pull-ups X 15
broad jumps X 10

Conrad, Chris, Kyle, Jordan, Doug

2/20/08

run 300-400 meters
max push-ups in 2:00
run 300-400 meters
max 55 lb dumbbell swings in 2:00
run 300-400 meters
max sit-ups in 2:00
run 300-400 meters
max burpees in 2:00

**You have exactly 2:00 to complete each run. Run fast, you get a rest. Run slowly, not so much.

2/13/08

back squats
5-3-3-3-3

then...

21-15-9

dumbbell swings
burpees

Rx for dumbbell is 55 lbs

Doug, Kyle, Ashley, Dwayne, Emile

2/11/08

for time--
25lb manmakers X 21
walking lunges X 100
sit-ups X 100
25 lb manmakers X 21

Chris, Butch, Conrad, Kyle, Ashley, Mike, Dawn, Josh, Sylvia, Misty, Emile, Dwayne

2/6/08

3 rounds for time--

50 squats
40 v-ups
30 tuck jumps
20 pull-ups
10 handstand pushups

Doug (afternoon), Dwayne, Kyle, Stephen, Dawn, Peggy, Butch, Aaron, Jordan, Misty

2/4/08

maximum rounds in 10:00

35lb 1 arm dumbbell swing X 10 each arm
push-ups X 10 (5 each if you do the one arm variety)
1 lap walking lunges

3:00 rest

for time--

sit-ups X 30
burpees X 30

Clay, Misty, Doug, Dawn, Stephen, Butch, Peggy, Jordan, Dwayne, Emile, Conrad, Charles

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.