Active Rest Day

Here is Jim cranking out a portion of the "Unconventional 5" workout from the other day.

Sparta

3 rounds for time of:

12 Deadlifts (135#/95#)
15 Burpee Box Jumps
Finish w/a 1 mile run.

Filthy Fifty

For time of:

50 Box Jumps
50 Jumping Pull Ups
50 KBS
50 Walking Lunges
50 Knees To Elbows (KTE)
50 Push Press (45#)
50 Back Extentions
50 Wall Balls
50 Burpees
50 Double Unders or 150 Single Unders (Jumprope)

The Lord's Day

A day of rest.

The Roman

5 rounds for time:

5 Deadlifts (275#)
10 Burpees

Unconventional 5

As many rounds in 20 min of:

5 Star Lunges *
5 Single Arm KBS (each arm)
5 Single Arm Ball Push Ups (each arm) **

*Start with the left foot, perform a forward lunge and return to start position. With the left foot again, perform a lateral lunge (to the side) and return to start position. Now, do the same with the right foot. All 4 lunges = 1 star lunge.
**With one hand on a med ball and the other on the ground, perform push up. Then switch arms.

Merry Christmas

No workout today.

Active Rest Day

5 mile run

Butt Kicker

5 rounds for time of:

200 m Sprint
5 Pull Ups
5 Burpees
20 Abmat Sit Ups

A Long Walk

10 rounds for time of:

6 Pull Ups
9 KBS
12 Walking Lunges

The Lord's Day

A day of rest.

Gini Fitness

Run 5 miles.

I will be assisting at Gini Fitness this morning. All are welcome.

The 100

100 Single Unders (Jump Rope)
100 m sprint
100 Jumping Jacks
100 m sprint
100 Squats
100 m sprint
100 Push Ups
100 m sprint

There will be no training at the gym on Saturday morning. I will be assisting at Gini Fitness. All are welcome, just shoot me an email or a call.

Back Squat WOD

Back Squat for max weight

5-5-5-5-5

Try to get some muscle-up practice in as well.

There will be no training at the gym on Saturday morning. I will be assisting at Gini Fitness. All are welcome, just shoot me an email or a call.

Active Rest Day

Try to stay active.

Hang Man

3 rounds for time of:

50 Squats
15 Pull Ups
7 Hang Cleans (135#/95#)

Cracker Jack

5 rounds for time of:

7 Back Squats (Body Weight)
15 Box Jumps

"101 Club"

“101 Club”
101 reasons why I can’t workout

1) I’m too tired
2) I’m sore
3) my back hurts
4) I’ve got cramps
5) you didn’t return my phone call in time
6) It’s Monday
7) I’ve got to go to work
8) My baby’s sleeping
9) I’ve got chores
10) It’s too early
11) My baby’s awake
12) I already took a shower
13) It’s too late
14) the gym is too far away (gas prices)
15) I just ate
16) I haven’t eaten anything
17) It’s Tuesday
18) my kids got ________ (insert sport)
19) I have a headache
20) I need to clean (house, car, dog, etc)
21) this is my day off
22) I have bad gas
23) I can’t be sore for work
24) I lost my voice (text message)
25) It’s too hot
26) my car broke down
27) I’ve got diarrhea
28) I’m watching t.v.
29) I’m out of shape
30) It’s my wedding day
31) it’s too cold
32) I’m on vacation
33) I have nothing to wear (that may be ok, check 1st though)
34) my wife or husband won’t let me
35) The weather is too perfect
36) the workout is too hard
37) I hurt my toe
38) because my doctor said…
39) it’s too windy
40) I’m pregnant
41) I just had a baby
42) my wife just had a baby
43) my teeth hurt
44) it’s too dark outside
45) it’s raining
46) it costs too much
47) it’s my birthday
48) I’m too old for that stuff
49) it’s Wednesday
50) it takes too long
51) it’s the holiday’s
52) I’ll start in January
53) it will make me sweat
54) no child care
55) I have school
56) I don’t want to
57) I’m not in the mood
58) I enjoy being out of shape
59) American idol is on
60) my house is a mess
61) I don’t feel like (insert activity) today
62) my buddy won’t be there
63) I worked late
64) it’s Thursday
65) I need a break
66) my wife needs a break
67) my wife’s pms’ing
68) I don’t want to get too big
69) my husband is trippin’ yo!
70) I lost your phone number
71) I got a new flat screen t.v.
72) I got laryngitis
73) I overslept
74) I’m hung over
75) I’m happy the way I am
76) I forgot my ipod
77) 21-15-9?
78) it’s a scam
79) that’ll give me a hernia
80) it’s Friday
81) I don’t know what a “WOD” is
82) I forgot my water
83) it’s just a phase
84) my kids are driving me crazy
85) my kids are sick
86) I already worked out this month
87) it hurts
88) I’ve got company coming over
89) that messes up my “routine”
90) my wife’s washing her hair
91) I’m already in shape
92) It’s Saturday
93) love handles are in
94) I’m mad at you
95) I’m embarrassed
96) I’ve got too much going on right now
97) I’ve got tendonitis
98) because I said so
99) I don’t have the time
100) it’s Sunday
101) I’m scared!

Oh, and no workout today...because it's Sunday.:)

Scare Tactics

21-15-9

Burpees
Ball Cleans (25#)
Wall Balls (25#)

Max Reps

5 rounds (95# men/65# women)

Max reps Shoulder Press, then without putting the bar down,
Max reps Push Press.
Max reps Pull Ups
Rest 3-5 min between rounds

Each rep= 1 pt.

Shoulder Press= no movement in the legs, it's all shoulders.
Push Press= a quick dip w/the legs and explosively open up the hips to generate power.

OHS5, FS3, BS1

Max Weight

OverHead Squat 5-5-5-5-5
Front Squat 3-3-3-3-3
Back Squat 1-1-1-1-1

Active Rest Day

Try to stay active today, bike ride, running, punching bag...

"Ass Whupin"

5 rounds

7 Pull Ups
7 Thrusters (75#)
7 Burpees

There will be no morning session today. We will be doing an afternoon session however. Workout courtesy of Gini Fitness.

The Kris

5 rounds for time:

6 Push Ups
9 Squats
12 Abmat Sit Ups
400 m

I know, I added reps into the original "Kris," but that's how it's done here. We do things just a little bit harder in training to prepare ourselves for whatever obstacle we may face.

There will be no morning session tomorrow due to an early training day for me. We will be doing an afternoon session however.

The Lord's Day

A day of rest.

Lauren is either representing or rubbing it in, in Maui. I'm not sure...hmmmm!

Running Squats

5 rounds for time of:

400 m
50 Squats

100 Burpees

100 Burpees for time

We are finishing up the 100 Burpee challenge today. Thank goodness it's finally over!

Burpee Challenge Day 100: 100 Burpees, TOTAL=5050

Clean/KBS Drop Set

10/9/8/7/6/5/4/3/2/1
Cleans (135#/95#)
1/2/3/4/5/6/7/8/9/10
KBS

Perform 10 cleans, then 1 KBS, 9 Cleans, 2 KBS, 8 Cleans, 3 KBS, etc.

Burpee Challenge Day 99: 99 Burpees, TOTAL so far=4950

Active Rest Day

Just look at that face...

Try to stay active today w/a run or bike ride or something.

Burpee Challenge Day 98: 98 Burpees, TOTAL so far=4851

Evil Empire

3 rounds for time of:

5 Handstand Push Ups (HSPU)
10 Burpee Pull Ups
15 Squats

Burpee Challenge Day 97: 97 Burpees, TOTAL so far=4753

Easy $

Start with a 400 m sprint
Follow up w/4 rounds of:

25 Push Press (65#/45#)
25 Push Ups
25 KBS

Finish up with a 400 m sprint

Burpee Challenge Day 96: 96 Burpees, TOTAL so far=4656