PVC Mile

All exercises are to be done with a PVC pipe only. A mixed blessing, I'm sure.

25 Back Squats
25 Front Squats
25 OverHead Squats
400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
400 m
50 Squat Cleans
400 m
50 Snatches
400 m

Saturday's workout will be at the Calvin track at 0830 hrs. See you there.

Rest Day

Angie

For time:
You must complete all reps of one exercise before continuing to the next.

100 Pull Ups
100 Push Ups
100 Abmat Sit Ups
100 Squats

Helen

3 rounds for time of:

400 m
21 KBS
12 Pull Ups

Those 25# plates get heavy after 450m, huh Lauren?

The Lord's Day

A day of rest. Too bad it's a rest day today. We could've come up with a good one for my birthday. :)


Great forearm blaster-post workout. Carry 25# plates with your fingers for 400 m. Try to limit the amount of times you put the plates down for rest.

Good luck to Jim and Luke on their 1/2 marathon today. I'm sure you'll represent our small gym well.

Home Grown Week

Heavy Wreckage

100 m sprint
1 Tire Flip
100 m Sprint
2 Tire Flips
100 m Sprint
3 Tire Flips
etc until you reach 10 Tire Flips...then...
100 m Sprint
9 Tire Flips
100 m Sprint
8 Tire Flips
etc back to 1 Tire Flip.

Home Grown Week

Boxed Out

30-25-20-15-10

Box Jumps
Box Push Ups**
400 m between each set and at the very end.

**Whatever size box you use for your box jumps, use the same box. Put your feet on top of the box and your hands on the ground, do push up. Pretty simple.

Home Grown Week

Ball Buster

All exercises are to be done with an 8-10# med ball. The ball does not touch the ground or a penalty of 25 burpees will be completed before continuation. You will start with a 400 m run and a 400 m between each set.

21-15-9

400 m
Overhead Ball Squats
Box Jumps
Sit Ups (Abmat)

Home Grown Week

Rest Day


Lauren's a stud!

Have a good trip to Holland, Tanno. Represent The Tabernacle Gym out there! We know you will.

Home Grown Week

The M.C.

21-15-9

Front Squat (135/95#)
Bar Rows (2-45# plates)**
Push Ups

**Place 2 45# plates on a standard cable pulley and row. We must make do without a row machine.

Home Grown Week

TAB'S Trial

5 rounds for time of:

400 m
15 KBS
15 Thrusters (65/45#)
1 min on punching bag

Welcome to Home Grown Week!

The Lord's Day

A day of rest. Enjoy the video.

The Whiner

Here's Mike...again...selling the pain...again.

5 rounds for time of:

200 m sand bag run (25#)
15 Thrusters (65/45#)

The sand bag must stay up on the shoulders throughout the entire run.

Bench Press Max

You gotta love Mike's face.
Around here, you gotta sell the pain, or else I tell you ya ain't working hard enough. :)

Go for max weight

3-2-2-1-1-1

The 2nd Renaissance

3 rounds for time:

5 Deadlifts (230#)
10 Box Jumps
5 Push Jerks (125#)
10 Pull Ups
5 Power Cleans (125#)
10 Ring Dips

Rest Day

Normal kids draw stick figures with crayons, mine make 'em out of .40 caliber bullets. Weird?

SWAT Tryouts

OK, today is actual tryouts for the SWAT applicants. Good luck to all of them. This is a workout in support of them, at least the ones who are trying their hardest.

2 rounds for time
Count reps for score:

400 m
1 min of Pull Ups
400 m
1 min of Push Ups
400 m
1 min of Abmat Sit Ups

Bonus points awarded if your time is:
<18 min = 30 points
<19 min = 20 points
<20 min = 10 points

Thruster Drop Set

21 Thrusters (95/65#)
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees

I know...what a way to start the week.

The Lord's Day...Happy Easter!

A day of rest.

Even I cheat every once in a while. This time I got caught :) Enjoy the video.

Cold Zero

10 rounds with a partner:

100 m
Push Ups

While your partner is running the 100 m, you'll be cranking out as many push ups as you can. When your partner returns, they'll take over the push ups and you go for a run. Continue counting the push ups where your partner left off. The goal is to get in as many push ups as possible collectively and still get a fast time. Each person must complete 10 rounds each.

Downward Spiral

For time of:

30 KBS
30 Abmat Sit Ups
50 Single Unders (Jumprope)
25 KBS
25 Abmats
50 Single Unders
20 KBS
20 Abmats
50 Single Unders
15 KBS
15 Abmats
50 Single Unders
10 KBS
10 Abmats
50 Single Unders

Tomorrow's workout will be a partner workout, so bring a friend to destroy...

Diane's Sister

21-15-9

225# Deadlift
115# Push Press

Rest Day

Take a day off...See you tomorrow. Here's Jim busting out a new PR!

Butt Kicker

Here's Jim's fingers after 150 Pull Ups. Sorry for the blurry!

5 rounds for time of:

200 m
5 Pull Ups
5 Burpees (You know you secretly love 'em!)
20 Abmat Sit Ups

Turning 30

Welcome back! The week off was relaxing and much needed, but I think we're ready to get back to this. So, here we go!

For time:

30 Squats
30 Push Ups
30 Walking Lunges
30 Shoulder Press (65/45#)
30 Abmat Sit Ups
30 KBS
30 Superman's
30 Power Cleans (65/45#)