30's Wipeout

For 11.30.10

3 rounds for time of:

30 Burpees
30 Sit Ups
30 Squats
30 Walking Lunges

Row Boat

For 11.29.10

500 m Row
10 Sit Ups
400 m Row
20 Sit Ups
300 m Row
30 Sit Ups
200 m Row
40 Sit Ups
100 m Row
50 Sit Ups

The Lord's Day

A day of rest.

Squat Clean Max

3-2-2-1-1-1

I am looking for perfect form on each rep and deep squats.

5K Run

Happy Thanksgiving

I am thankful for all of you who spend your mornings and/or nights here getting in shape with me. I feel our groups have really become close and I consider you all good friends of mine...the harder the workouts, the more I like you :). Seriously, thanks for being good workout partners and friends.

Rest Day

Have a good day off.

There won't be any workout here tomorrow due to it being Thanksgiving. Enjoy the time with your family and/or friends.

Overwatch

For Tues 11.23.10

With a partner...only one person works at a time, the other rests

10 Burpees
20 Tire Flips
30 Pull Ups
40 Bar Dips
50 Wall Balls
60 Box Jumps
70 Abmat Sit Ups
80 Push Ups
90 Single Unders or 180 Single Unders
100 Squats

Rainy Day

For Monday 11.22.10

7 rounds for time of:

250 m Row
10 Push Jerks (95/65)

The Lord's Day

A day of rest.

Bench Press Max

3-2-2-1-1-1

5K Run

"Chris"

For Thurs 11.18.10-

In honor of San Diego Police officer Chris Wilson, who was shot and killed in the line of duty October 27, 2010, this workout has been named after him.


"Chris"

10 Rounds

9 Front Squats (135#/95#)
9 Pull Ups
9 Burpees
200m Run

***This morning's workout will be at the Calvin Track right after kid drop off***

Rest Day

Have a good day off.

***Tomorow's AM workout will be at the Calvin Track right after kid drop off***

Death By Push Ups/Sit Ups

For Tues 11.16.10-

Do 1 Push Up and 1 Sit Up the 1st minute
Do 2 Push Ups and 2 Sit Ups the 2nd minute, etc.

Continue until you can't do the work in the minute provided. Then, reduce the reps by 5 and continue 5 more minutes.

The Burn

For Monday 11.15.10-

5 rounds for time of:

15 Walking Lunges w/35# Dumbells
15 Hang Cleans (65/45)
15 Push Press (65/45)

The Lord's Day

A day of rest.

Weighted Burpees

(45/20# Dumbells in each hand)
100 reps for time of:

Burpees w/the dumbells.

With the weights in your hands, set them on the ground, extend your feet to the push up position while still holding the dumbells, do a push up, retract your legs to the deadlift position and stand up with the weights. No jump. That's one rep.

Speed Row WOD

Row 1 min
Rest 1 min
For a total of 20 minutes.

The goal is to get a total of 3000 meters

Running SP, PP, PJ

800 m Run
21 Shoulder Press (95/65#)
800 m
21 Push Press
800 m
21 Push Jerk

Rest Day

Have a good day off.

Karabel

10 rounds for time of:

3- Snatches (115/75)
15- Wall Balls

Deadlift/Push Up WOD

10 rounds for time of:

15-(135/95#) Deadlifts
15-Push Ups

You can do this with a partner if you wish. While one is doing the D/L's, the other is doing the push ups.

The Lord's Day

A day of rest.

The Bear

5 rounds w/full recovery between each round.

Start w/65# and work up to 150#

7 reps each exercise, 4 exercises=1 round

Power Cleans
Front Squats
Push Press
Back Squats

5K Run

Sumo WOD

5 rounds for time of:

400 m
21 SDLHP (Sumo deadlift high pulls) (75/45#)
21 Thrusters

Rest Day

Have a good day off.

50 reps of all of the following:

Box Jumps
Jumping Pull Ups
KBS
Walking Lunges
KTE
Push Press (45#)
Back Extension (GHD)
Wall Balls
Burpees
Double Unders or 150 Single Unders

Charlie Horse

10-9-8-7-6-5-4-3-2-1

Ring Push Ups
Box Jumps
Sit Ups (GHD)