Blog Search

FRIDAY, 08.23.13

By: 0

[caption id="attachment_551" align="aligncenter" width="402"] The fun design that my ice machine leaves behind[/caption]

Sorry for the late post everyone. I got doing my PT and completely forgot about the post.

SWOD

Power Cleans 5x3 (add 2.5 lbs to last workout)

DWOD

3 x 10 Single Leg Alternating Bounds 

then...

Complete 5 rounds: Max Reps Hand Stand Push Ups Max Reps Strict Pull Ups *Rest as needed between efforts.

THURSDAY, 08.22.13

By: 0

IMG_2026

SWOD

Squat 3x5 (add 5 lbs) Bench Press 3x5 (add 2.5lbs)

DWOD

For time:

Sprint 1/2 Gasser 20 DB Hang Power Cleans 50 lbs 5 Ball Slams 40 lbs Sprint 1/2 Gasser 15 DB Hang Power Cleans 50 lbs 10 Ball Slams 40 lbs Sprint 1/2 Gasser 10 DB Hang Power Cleans 50 lbs 15 Ball Slams Sprint 1/2 Gasser 5 DB Hang Power Cleans 50 lbs 20 Ball Slams Sprint 1/2 Gasse

MONDAY, 08.19.13

By: 0

[caption id="attachment_537" align="aligncenter" width="502"]I know that I am a bit late on this, but Melissa you will be missed very much at CFSB. It was awesome getting to know you better over the months in the S/C class. Good luck with everything you do! Oh and Keith volunteered to take over your role of not liking "abs" day.  I know that I am a bit late on this, but Melissa you will be missed very much at CFSB. It was awesome getting to know you better over the months in the S/C class. Good luck with everything you do! Oh and Keith volunteered to take over your role of hating "abs" day.[/caption]  

SWOD

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete: 3 x 10 Broad Jumps *Jump for max height and distance *try to string each jump together in the set of 10 then.... As many rounds as possible in 12 minutes:

10 Supine Ring Pull Ups 10 True Push Ups

FRIDAY, 08.16.13

By: 0

IMG_2150

 

SWOD

Hand Stand Holds 3 x max time (1 min rest)

DWOD

On the minute Complete one 100 yard sprint on the minute for 10 minutes. then.... Death by Ball Slam With a continuously running clock do one ball slam the first minute, two ball slams the second minute, three ball slams the third minute...continuing as long as you are able. *Go as heavy as possible

MONDAY, 08.12.13

By: 0

IMG_2386

SWOD

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 5 rounds: 1 Minute - Barbell Overhead Support 1 Minute - GHD Back Extension Isometric Hold *30 seconds rest between rounds *For barbell overhead support, get the weight overhead anyway possible and hold for 60 seconds. Start light and add weight to the bar each. Work up the heaviest set possible. *For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head.