Push Press WOD

3-3-3-3-3-3-3

Push Up Mini Challenge
Day 7: 7 Push Ups
Total so far: 28

Ruskie

Ha, we havn't seen this workout in awhile. This is a treat.

20-15-10

Pull Ups
Box Jumps
Wall Balls
KBS
Burpees

Push Up Mini Challenge
Day 6: 6 Push Ups
Total so far: 21

Rest Day

Rest Day. Have a good day off.

This video was sent to me and I thought it was hilarious. Enjoy and no, I'm not in it.



Push Up Mini Challenge
Day 5: 5 Push Ups
Total so far: 15

Deadlift WOD

Go for your 5 rep max:

5-5-5-5-5

Remember to drive up off those heels, pick a point on the wall in front of you to look at, keep the natural curve of your back in place, breathe, and lift.

Push Up Mini Challenge
Day 4: 4 Push Ups
Total so far: 10

800 m Thrusters

Here's Sean learning the beautiful Thruster.

3 rounds for time of:

800 m Run
15 Thrusters (95/65#)



After Saturday's workout, Jim and I did some clowning around with the box jump. Jim got a 38" leap in. He spent some time procrastinating, but he got it in. That's high!

Push Up Mini Challenge
Day 3: 3 Push Ups
Total so far: 6

The Lord's Day

A day of rest.


I saw this video on the Main site last week and I was happy to see it there. When we talk about "Functional Fitness," we mean this video. We train for everyday purpose. You never know what's going to pop up and you need to be ready to deal with it, mentally, physically, spiritually, etc. That's why the workouts are always changing, in length, skill, intensity, motion, etc. Our SWAT team does this type of training fairly regularly. The last training went like this: 100 m tire drag, 15 KBS (1.5 pood), all out punching bag for 30 seconds, then, precision shots w/handgun from various distances at both shoot and no-shoot targets. The thought is: We've got to get to the fight quickly, but be able to keep our heads together and be precision operators at the same time. "Funtional Fitness" All of this stuff has a purpose.

Push Up Mini Challenge
Day 2: 2 Push Ups
Total so far: 3

Prison Yard Push & Pull

For time: of course.

100 Bench Press (135#/95#)
100 Pull Ups

Push Up Mini Challenge
Day 1: 1 Push Up
Total so far: 1

Heavy Thrusters

10- Thrusters (135#/95#)
150 Single Unders (Jump rope)
8- Thrusters
120 Single Unders
6- Thrusters
90 Single Unders
4- Thrusters
60 Single Unders
2- Thrusters
30 Single Unders

Tomorrow is the beginning of our Push Up Mini Challenge.

Cold Zero

10 rounds w/a partner

100 m Sprint
Push Ups

While your partner is running the 100 m, you are doing push ups. Switch roles upon return. The goal is to get the highest reps of push ups in over the course of the workout. Keep track of the reps. Each person must complete 10 rounds.

HAPPY 23rd BIRTHDAY, Xavier!

Rest Day

Have a good day off.


Here's some footage of Saturday's Surprise workout...the 400m Walking Lunge. Here's some of the peeps on the last leg (Ha) of the 400 m.