31 Dec 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 4 x 95, 145, 185, 195, 205
Time: 30 minutes
Fitness Tests
30# DB Squat, Curl, and Press 1 minute = 17
(Continued to 30 in 4 minutes total)
Standing Broad Jump (best of 3) = 66 inches
Clapping push ups = 10
Time: 5 minutes
Monday, December 31, 2012
Saturday, December 29, 2012
Power Clean
29 Dec 2012
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 110#
Time: 10 minutes
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 110#
Time: 10 minutes
Friday, December 28, 2012
Kroc Week 4 Day 2
28 Dec 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 5 x 165 x 5
Neck 15 x 27# x 4
Time: 23 minutes
MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 5 x 165 x 5
Neck 15 x 27# x 4
Time: 23 minutes
MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
Tuesday, December 25, 2012
Power Clean
25 Dec 2012
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 107#
Time: 10 minutes
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 107#
Time: 10 minutes
Monday, December 24, 2012
Kroc Week 4 Day 1
24 Dec 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 5 x 95, 145, 170, 190, 200
Time: 22 minutes
MetCon
Double KB Clean and Press (30# KBs) 5 x 5
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 5 x 95, 145, 170, 190, 200
Time: 22 minutes
MetCon
Double KB Clean and Press (30# KBs) 5 x 5
Time: 5 minutes
Wednesday, December 19, 2012
Power Clean
18 Dec 2012
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 105#
Time: 10 minutes
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 105#
Time: 10 minutes
Monday, December 17, 2012
Kroc Week 3 Day 2
17 Dec 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 3 x 165 x 5
Neck 15 x 27# x 4
Time: 19 minutes
MetCon
6 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 3 x 165 x 5
Neck 15 x 27# x 4
Time: 19 minutes
MetCon
6 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
Friday, December 14, 2012
Kroc Week 3 Day 1
14 Dec 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 3 x 95, 145, 170, 190, 200
Neck 15 x 27# x 4
Time: 19 minutes
MetCon
Double KB Clean and Press (30# KBs) 7 x 5
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 3 x 95, 145, 170, 190, 200
Neck 15 x 27# x 4
Time: 19 minutes
MetCon
Double KB Clean and Press (30# KBs) 7 x 5
Time: 5 minutes
Wednesday, December 12, 2012
Power Clean
12 Dec 2012
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 102#
Time: 10 minutes
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 102#
Time: 10 minutes
Tuesday, December 11, 2012
Kroc Week 2 Day 2
11 Dec 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 5 x 160 x 5
Neck 14 x 27# x 4
Time: 19 minutes
MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 5 x 160 x 5
Neck 14 x 27# x 4
Time: 19 minutes
MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
Sunday, December 9, 2012
Kroc Week 2 Day 1
9 Dec 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 4 x 125, 145, 170, 182, 192
Neck 14 x 27# x 4
Time: 29 minutes
MetCon
Double KB Clean and Press (30# KBs) 6 x 5
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 4 x 125, 145, 170, 182, 192
Neck 14 x 27# x 4
Time: 29 minutes
MetCon
Double KB Clean and Press (30# KBs) 6 x 5
Time: 5 minutes
Friday, December 7, 2012
Power Clean
7 Dec 2012
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 100#
Time: 10 minutes
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 100#
Time: 10 minutes
Thursday, December 6, 2012
Kroc Week 1 Day 2
6 Dec 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 5 x 155 x 5
Neck 13 x 27# x 4
Time: 11 minutes
MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 5 x 155 x 5
Neck 13 x 27# x 4
Time: 11 minutes
MetCon
5 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
Tuesday, December 4, 2012
Kroc Week 1 Day 1
4 Dec 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 5 x 115, 145, 165, 175, 187
Neck 13 x 27# x 4
Time: 30 minutes
MetCon
Double KB Clean and Press (30# KBs) 5 x 5
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 5 x 115, 145, 165, 175, 187
Neck 13 x 27# x 4
Time: 30 minutes
MetCon
Double KB Clean and Press (30# KBs) 5 x 5
Time: 5 minutes
Sunday, December 2, 2012
Power Clean
2 Dec 2012
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 97#
Time: 10 minutes
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 97#
Time: 10 minutes
Friday, November 30, 2012
Starr Week 5 Day 2
30 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 72, 92, 102, 112, 125
Squat 5 x 120, 140, 160, 180, 202
Neck 12 x 27# x 4
Curls 11 x 30#DBs x 3
Time: 56 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 72, 92, 102, 112, 125
Squat 5 x 120, 140, 160, 180, 202
Neck 12 x 27# x 4
Curls 11 x 30#DBs x 3
Time: 56 minutes
Wednesday, November 28, 2012
Starr Week 5 Day 1
28 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 72, 92, 102, 112; 3 x 125; 8 x 102
Squat 5 x 120, 140, 160, 180; 3 x 202; 8 x 160
Neck 12 x 27# x 4
Curls 11 x 30#DBs x 3
Time: 58 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 72, 92, 102, 112; 3 x 125; 8 x 102
Squat 5 x 120, 140, 160, 180; 3 x 202; 8 x 160
Neck 12 x 27# x 4
Curls 11 x 30#DBs x 3
Time: 58 minutes
Monday, November 26, 2012
Mini Cindy
26 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
5 rounds for time of:
5 Pull Ups
10 Push Ups
15 Air Squats
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
5 rounds for time of:
5 Pull Ups
10 Push Ups
15 Air Squats
Time: 10 minutes
Saturday, November 24, 2012
Starr Week 4 Day 2
24 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 70, 90, 100, 110, 122
Squat 5 x 117, 137, 157, 177, 200
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3
Time: 49 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 70, 90, 100, 110, 122
Squat 5 x 117, 137, 157, 177, 200
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3
Time: 49 minutes
Thursday, November 22, 2012
Power Clean
22 Nov 2012
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 95#
Time: 10 minutes
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 95#
Time: 10 minutes
Wednesday, November 21, 2012
Starr Week 4 Day 1
21 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 70, 90, 100, 110; 3 x 122; 8 x 100
Squat 5 x 117, 137, 157, 177; 3 x 200; 8 x 157
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3
Time: 76 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 70, 90, 100, 110; 3 x 122; 8 x 100
Squat 5 x 117, 137, 157, 177; 3 x 200; 8 x 157
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3
Time: 76 minutes
Monday, November 19, 2012
MARSOC Short Card
19 Nov 2012
MARSOC Short Card
Push Ups: 22, 15, 15, 12
Chin Ups: 8, 7, 7, 6
All else as Rx.
Time: 35 minutes
MARSOC Short Card
Push Ups: 22, 15, 15, 12
Chin Ups: 8, 7, 7, 6
All else as Rx.
Time: 35 minutes
Saturday, November 17, 2012
Starr Week 3 Day 2
17 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 67, 87, 97, 107, 120
Squat 5 x 115, 135, 155, 175, 197
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3
Time: 45 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 67, 87, 97, 107, 120
Squat 5 x 115, 135, 155, 175, 197
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3
Time: 45 minutes
Thursday, November 15, 2012
MARSOC Short Card
15 Nov 2012
MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 8, 7, 6, 5
All else as Rx.
Time: 33 minutes
MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 8, 7, 6, 5
All else as Rx.
Time: 33 minutes
Wednesday, November 14, 2012
Starr Week 3 Day 1
14 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 67, 87, 97, 107; 3 x 120; 8 x 97
Squat 5 x 115, 135, 155, 175; 3 x 197; 8 x 155
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3
Time: 58 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 67, 87, 97, 107; 3 x 120; 8 x 97
Squat 5 x 115, 135, 155, 175; 3 x 197; 8 x 155
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3
Time: 58 minutes
Monday, November 12, 2012
MARSOC Short Card
12 Nov 2012
MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 4 x 5
All else as Rx.
Time: 31 minutes
MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 4 x 5
All else as Rx.
Time: 31 minutes
Saturday, November 10, 2012
Starr Week 2 Day 2
10 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 65, 85, 95, 105, 117
Squat 5 x 112, 132, 152, 172, 195
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3
Time: 46 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 65, 85, 95, 105, 117
Squat 5 x 112, 132, 152, 172, 195
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3
Time: 46 minutes
Friday, November 9, 2012
MARSOC Short Card
9 Nov 2012
MARSOC Short Card
1 x 10, plus 4 x 5 Chin Ups
Time: 20 minutes
Got our power back yesterday!
MARSOC Short Card
1 x 10, plus 4 x 5 Chin Ups
Time: 20 minutes
Got our power back yesterday!
Wednesday, November 7, 2012
Starr Week 2 Day 1
7 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 65, 85, 95, 105; 3 x 117; 8 x 95
Squat 5 x 112, 132, 152, 172; 3 x 195; 8 x 152
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3
Time: 63 minutes
Power still out. 47 degrees F inside the house.
Nor'easter Athena is coming today.
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 65, 85, 95, 105; 3 x 117; 8 x 95
Squat 5 x 112, 132, 152, 172; 3 x 195; 8 x 152
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3
Time: 63 minutes
Power still out. 47 degrees F inside the house.
Nor'easter Athena is coming today.
Saturday, November 3, 2012
Starr Week 1 Day 2
2 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 62, 82, 92, 102, 115
Squat 5 x 110, 130, 150, 170, 192
Neck 14 x 25# x 4
Curls 12 x 25#DBs x 3
Time: 42 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 62, 82, 92, 102, 115
Squat 5 x 110, 130, 150, 170, 192
Neck 14 x 25# x 4
Curls 12 x 25#DBs x 3
Time: 42 minutes
Monday, October 29, 2012
Starr Week 1 Day 1
29 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 62, 82, 92, 102; 3 x 115; 8 x 95
Squat 5 x 110, 130, 150, 170; 3 x 192; 8 x 150
Neck 14 x 25# x 4
Curls 12 x 25#DBs x 3
Time: 56 minutes
Hurricane Sandy hits: power out at 7:30 pm
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 62, 82, 92, 102; 3 x 115; 8 x 95
Squat 5 x 110, 130, 150, 170; 3 x 192; 8 x 150
Neck 14 x 25# x 4
Curls 12 x 25#DBs x 3
Time: 56 minutes
Hurricane Sandy hits: power out at 7:30 pm
Saturday, October 27, 2012
Clean, Press & Squat
27 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
3 rounds of the circuit:
2 Clean & Press / 1 Squat (30# KBs)
4 Clean & Press / 2 Squats (30# KBs)
6 Clean & Press / 3 Squats (30# KBs)
Time: 9 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
3 rounds of the circuit:
2 Clean & Press / 1 Squat (30# KBs)
4 Clean & Press / 2 Squats (30# KBs)
6 Clean & Press / 3 Squats (30# KBs)
Time: 9 minutes
Friday, October 26, 2012
Linear Progression Week 4 Day 2
26 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 62, 82, 92, 102, 112
Squat 5 x 110, 130, 150, 170, 190
Neck 13 x 25# x 4
Curls 11 x 25#DBs x 3
Time: 55 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 62, 82, 92, 102, 112
Squat 5 x 110, 130, 150, 170, 190
Neck 13 x 25# x 4
Curls 11 x 25#DBs x 3
Time: 55 minutes
Wednesday, October 24, 2012
Linear Progression Week 4 Day 1
24 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 60, 80, 90, 100, 110
Squat 5 x 105, 127, 147, 167, 187
Neck 13 x 25# x 4
Curls 11 x 25#DBs x 3
Time: 41 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 60, 80, 90, 100, 110
Squat 5 x 105, 127, 147, 167, 187
Neck 13 x 25# x 4
Curls 11 x 25#DBs x 3
Time: 41 minutes
Tuesday, October 23, 2012
Sunday, October 21, 2012
Linear Progression Week 3 Day 2
20 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 57, 77, 87, 97, 107
Squat 5 x 102, 125, 145, 165, 185
Neck 12 x 25# x 4
Curls 10 x 25#DBs x 3
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 57, 77, 87, 97, 107
Squat 5 x 102, 125, 145, 165, 185
Neck 12 x 25# x 4
Curls 10 x 25#DBs x 3
Time: 35 minutes
Friday, October 19, 2012
MARSOC Short Card
19 Oct 2012
MARSOC Short Card
10 reps each exercise
5 chin ups for each 10 push ups
Time: 24 minutes
MARSOC Short Card
10 reps each exercise
5 chin ups for each 10 push ups
Time: 24 minutes
Thursday, October 18, 2012
Linear Progression Week 3 Day 1
18 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 55, 75, 85, 95, 105
Squat 5 x 102, 122, 142, 162, 182
Neck 12 x 25# x 4
Curls 10 x 25#DBs x 3
Time: 44 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 55, 75, 85, 95, 105
Squat 5 x 102, 122, 142, 162, 182
Neck 12 x 25# x 4
Curls 10 x 25#DBs x 3
Time: 44 minutes
Sunday, October 14, 2012
Linear Progression Week 2 Day 2
14 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 52, 72, 82, 92, 102
Squat 5 x 100, 120, 140, 160, 180
Neck 11 x 25# x 4
Time: 28 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 52, 72, 82, 92, 102
Squat 5 x 100, 120, 140, 160, 180
Neck 11 x 25# x 4
Time: 28 minutes
Friday, October 12, 2012
KB Clean & Press and Box Jump
12 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
10-7-5-3-1 rep rounds of:
KB Clean & Press (25,30,35,40,50# KB)
Box Jump
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
10-7-5-3-1 rep rounds of:
KB Clean & Press (25,30,35,40,50# KB)
Box Jump
Time: 7 minutes
Thursday, October 11, 2012
Wednesday, October 10, 2012
Linear Progression Week 2 Day 1
10 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 50, 70, 80, 90, 100
Squat 5 x 95, 115, 135, 155, 175
Neck 11 x 25# x 4
Time: 42 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 50, 70, 80, 90, 100
Squat 5 x 95, 115, 135, 155, 175
Neck 11 x 25# x 4
Time: 42 minutes
Monday, October 8, 2012
Striking
8 Oct 2012
6 x 2 minute rounds, kicking and punching alternating rounds
1 minute rest between rounds
Time: 17 minutes
6 x 2 minute rounds, kicking and punching alternating rounds
1 minute rest between rounds
Time: 17 minutes
Sunday, October 7, 2012
Linear Progression Week 1 Day 2
7 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 47, 67, 77, 87, 97
Squat 5 x 85, 105, 130, 150, 170
Neck 10 x 25# x 4
Time: 45 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 47, 67, 77, 87, 97
Squat 5 x 85, 105, 130, 150, 170
Neck 10 x 25# x 4
Time: 45 minutes
Clean & Jump
6 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
3 rounds for time of:
10 x Hang Power Clean (65#)
20 x Box Jump
Time: 11 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
3 rounds for time of:
10 x Hang Power Clean (65#)
20 x Box Jump
Time: 11 minutes
Thursday, October 4, 2012
Linear Progression Week 1 Day 1
4 Oct 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 45, 65, 75, 85, 95
Squat 5 x 80, 102, 125, 145, 165
Neck 10 x 25# x 4
Time: 25 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 45, 65, 75, 85, 95
Squat 5 x 80, 102, 125, 145, 165
Neck 10 x 25# x 4
Time: 25 minutes
Monday, October 1, 2012
Burpees (Vietnam)
28 Sep 2012
Warm Up: 3x10 trunk/arm/neck rotations
1x10 Cherry Pickers
1x10 Alternating Toe Touches
10 x 5 Burpees
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
1x10 Cherry Pickers
1x10 Alternating Toe Touches
10 x 5 Burpees
Time: 10 minutes
Tuesday, September 25, 2012
Patriot Crossfit Sunday 120923 (Vietnam)
25 Sep 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
MetCon (LI)
3 Rounds
Run 1 minute
20 Push-ups
10 Russian Swings/hand (22# backpack)
Time: 9 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
MetCon (LI)
3 Rounds
Run 1 minute
20 Push-ups
10 Russian Swings/hand (22# backpack)
Time: 9 minutes
Saturday, September 22, 2012
Patriot Crossfit Saturday 120922 (Vietnam)
22 Sep 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
MetCon (LI)
5 Rounds:
5 Power Clean (14 kg DBs)
10 Front Squats (14 kg DBs)
5 Push Jerks (14 kg DBs)
5 Pull-ups
Time: 15 minutes
Swim - 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
MetCon (LI)
5 Rounds:
5 Power Clean (14 kg DBs)
10 Front Squats (14 kg DBs)
5 Push Jerks (14 kg DBs)
5 Pull-ups
Time: 15 minutes
Swim - 15 minutes
Thursday, September 20, 2012
Patriot Crossfit Thursday 120920
20 Sep 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
Strength
Clean and Jerk
2 x 65, 85; 1 x 95, 115, 135
Time: 8 minutes
MetCon (LI)
3 Rounds
20 Air Squats
5 Dips
6 Deadlifts (135)
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
Strength
Clean and Jerk
2 x 65, 85; 1 x 95, 115, 135
Time: 8 minutes
MetCon (LI)
3 Rounds
20 Air Squats
5 Dips
6 Deadlifts (135)
Time: 7 minutes
Wednesday, September 19, 2012
Patriot Crossfit Wednesday 120919
19 Sep 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
Strength
Press
2 x 65, 75, 85, 95, 105
Time: 5 minutes
MetCon (LI)
3 Rounds
10 DB Clean and Jerk (35#/hand)
15 Games Standard Box Jumps
Bike 1 minutes
Time: 12 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
Strength
Press
2 x 65, 75, 85, 95, 105
Time: 5 minutes
MetCon (LI)
3 Rounds
10 DB Clean and Jerk (35#/hand)
15 Games Standard Box Jumps
Bike 1 minutes
Time: 12 minutes
Tuesday, September 18, 2012
Patriot Crossfit Tuesday 120918
18 Sep 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
EMOTM 10 Minutes
2 Power Snatch (45#)
3 HSPU
Time: 10 Minutes
MetCon (LI)
3 Rounds
21 KB Swings (50#)
10 Pull ups
Rest 1 Minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
EMOTM 10 Minutes
2 Power Snatch (45#)
3 HSPU
Time: 10 Minutes
MetCon (LI)
3 Rounds
21 KB Swings (50#)
10 Pull ups
Rest 1 Minute
Time: 10 minutes
Monday, September 17, 2012
Patriot Crossfit Monday 120917
17 Sep 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat
2 x 45, 95, 115, 135, 155
Time: 7 Minutes
MetCon (LI)
10-9-8-7-6-5-4-3-2-1
Situps (1st 5), Knee-Elbow (2nd 5)
Pushups
Barbell Step Ups (45# to 12in)
Time: 12 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat
2 x 45, 95, 115, 135, 155
Time: 7 Minutes
MetCon (LI)
10-9-8-7-6-5-4-3-2-1
Situps (1st 5), Knee-Elbow (2nd 5)
Pushups
Barbell Step Ups (45# to 12in)
Time: 12 minutes
Tuesday, September 11, 2012
Parris Island Training Day 2 (Spain)
11 Sep 2012
Daily 16 Warm Up Card + Exercise Card 1, 1x5
3 rounds
5 x Pull Ups
10 x Push Ups
10 x Pistols / leg
Time: 5 minutes
Daily 16 Exercise Card 2, Stretch Card A, 1 x 10
Daily 16 Warm Up Card + Exercise Card 1, 1x5
3 rounds
5 x Pull Ups
10 x Push Ups
10 x Pistols / leg
Time: 5 minutes
Daily 16 Exercise Card 2, Stretch Card A, 1 x 10
Saturday, September 8, 2012
Friday, September 7, 2012
Wednesday, September 5, 2012
Monday, September 3, 2012
USMC WWII OCS Calisthenics
3 Sep 2012
Run in Place 30 sec Slow, 30 sec Fast
Jumping Jacks 4 count, 16 Slow, 16 Fast
Hold Breath Chest Pound x 3
Hold Breath Stomach Pound x 3
Side Straddle Bend 4 count, 16 Slow, 16 Fast
Atomic Sit Up with Knee Hug x 10
Lunge with Wrist Grab Under Leg 3 count, 16 Slow, 16 Fast
Burpees x 10
Windmills 4 count, 16 Slow, 16 Fast
Mountain Climbers 8 singles / leg, 16 alternating
Spread Eagle (on back at attention, spread limbs, return) x 20
Squat Thrusts x 10
Squat and Reach x 10
Alternate Sit Up and Leg Raise x 10
Laying Straight Leg Twist x 10
Legs Circling 5 up, 5 down
Arm Straddle x 10 (push up position, bring feet up to straddle, left, then right)
Body Twist x 8 (push up position, rotate over backwards to face up.Once each side)
Bicycles x 50 (single count)
Time: 34 minutes
Run in Place 30 sec Slow, 30 sec Fast
Jumping Jacks 4 count, 16 Slow, 16 Fast
Hold Breath Chest Pound x 3
Hold Breath Stomach Pound x 3
Side Straddle Bend 4 count, 16 Slow, 16 Fast
Atomic Sit Up with Knee Hug x 10
Lunge with Wrist Grab Under Leg 3 count, 16 Slow, 16 Fast
Burpees x 10
Windmills 4 count, 16 Slow, 16 Fast
Mountain Climbers 8 singles / leg, 16 alternating
Spread Eagle (on back at attention, spread limbs, return) x 20
Squat Thrusts x 10
Squat and Reach x 10
Alternate Sit Up and Leg Raise x 10
Laying Straight Leg Twist x 10
Legs Circling 5 up, 5 down
Arm Straddle x 10 (push up position, bring feet up to straddle, left, then right)
Body Twist x 8 (push up position, rotate over backwards to face up.Once each side)
Bicycles x 50 (single count)
Time: 34 minutes
Saturday, September 1, 2012
Seal Grinder PT
1 Sep 2012
Jumping Jacks x 20, 4 count
Half Jumping Jacks x 25
Windmills x 10, 4 count
Half Windmills x 15
Trunk Side Stretch x 10, 3 count
Close Grip Pull Up x 3
Lunges x 20, 4 count
Push Ups x 10
Sit Ups x 20
Wide Grip Pull Ups x 3
Squats x 20
Push Ups x 10
Cross Arm Sit Ups x 20
Close Grip Chin Ups x 3
Calf Raise x 15
Tricep Push Ups x 7
Flutter Kicks x 15, 4 count
Behind the Neck Pull Ups x 3
Calf Raise (Toes Out) x 15
Tricep Push Ups x 10
Cruncher Sit Ups x 20
Hammer Grip Pull Ups x 3
Calf Raise (Toes In) x 15
Wide Grip Push Ups x 10
Atomic Sit Ups x 20
Close Grip Pull Ups x 3
Squats x 20
Dive Bomber Push Ups x 7
Hello Dolly x 15, 4 count
Neck Rotations Right x 10
Neck Rotations Left x 10
Neck Lifts x 20
Time: 27 minutes
Jumping Jacks x 20, 4 count
Half Jumping Jacks x 25
Windmills x 10, 4 count
Half Windmills x 15
Trunk Side Stretch x 10, 3 count
Close Grip Pull Up x 3
Lunges x 20, 4 count
Push Ups x 10
Sit Ups x 20
Wide Grip Pull Ups x 3
Squats x 20
Push Ups x 10
Cross Arm Sit Ups x 20
Close Grip Chin Ups x 3
Calf Raise x 15
Tricep Push Ups x 7
Flutter Kicks x 15, 4 count
Behind the Neck Pull Ups x 3
Calf Raise (Toes Out) x 15
Tricep Push Ups x 10
Cruncher Sit Ups x 20
Hammer Grip Pull Ups x 3
Calf Raise (Toes In) x 15
Wide Grip Push Ups x 10
Atomic Sit Ups x 20
Close Grip Pull Ups x 3
Squats x 20
Dive Bomber Push Ups x 7
Hello Dolly x 15, 4 count
Neck Rotations Right x 10
Neck Rotations Left x 10
Neck Lifts x 20
Time: 27 minutes
Friday, August 31, 2012
KB Clean & Press
31 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
MetCon
12-10-8 KB Clean & Press per hand, 35# KB
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
MetCon
12-10-8 KB Clean & Press per hand, 35# KB
Time: 5 minutes
Monday, August 27, 2012
Starr Week 10 Day 2
27 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 45, 105, 130, 155, 180; 3 x 210; 8 x 155
Neck 5x12x25#
Time: 33 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 45, 105, 130, 155, 180; 3 x 210; 8 x 155
Neck 5x12x25#
Time: 33 minutes
Friday, August 24, 2012
Starr Week 10 Day 1
24 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 45, 105, 130, 155, 180, 205
Neck 5x12x25#
Time: 28 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 45, 105, 130, 155, 180, 205
Neck 5x12x25#
Time: 28 minutes
Wednesday, August 22, 2012
Tuesday, August 21, 2012
Starr Week 9 Day 2
21 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr (cut down to 2 days per week; better recovery)
Squat 5x 45, 102, 127, 152, 177; 3 x 205; 8 x 152
Neck 5x12x25#
Time: 36 minutes
Metcon
15-12-9 rep rounds of:
KB Swings (50#)
Barbell Thrusters (45#)
Burpees
Time: 13 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr (cut down to 2 days per week; better recovery)
Squat 5x 45, 102, 127, 152, 177; 3 x 205; 8 x 152
Neck 5x12x25#
Time: 36 minutes
Metcon
15-12-9 rep rounds of:
KB Swings (50#)
Barbell Thrusters (45#)
Burpees
Time: 13 minutes
Monday, August 20, 2012
Friday, August 17, 2012
Starr Week 9 Day 1
17 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 45, 102, 127, 152, 177, 200
Neck 5x12x25#
Time: 31 minutes
Metcon
AMRAP 10 minutes:
5 x Dips
10 x Overhead Squat (pvc)
15 x Hollow Rocks
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 45, 102, 127, 152, 177, 200
Neck 5x12x25#
Time: 31 minutes
Metcon
AMRAP 10 minutes:
5 x Dips
10 x Overhead Squat (pvc)
15 x Hollow Rocks
Time: 10 minutes
Tuesday, August 14, 2012
Starr Week 8 Day 3
14 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 100, 125, 147, 172; 3 x 200; 8 x 147
P Clean 5x 67, 85, 102, 120; 3 x 135; 8 x 102
Neck 4x12x25#
Time: 57 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 100, 125, 147, 172; 3 x 200; 8 x 147
P Clean 5x 67, 85, 102, 120; 3 x 135; 8 x 102
Neck 4x12x25#
Time: 57 minutes
Monday, August 13, 2012
Sunday, August 12, 2012
Starr Week 8 Day 2
12 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Press 5x 65, 77, 95, 107, 122
Deadlift 5x 135, 185, 235, 250
Neck 4x12x25#
Time: 35 minutes
Metcon
AMRAP 8 minutes:
5 x Barbell Hang Power Clean (45#)
7 x Box Jumps
9 x Sit Ups
Rounds: 5
Time: 8 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Press 5x 65, 77, 95, 107, 122
Deadlift 5x 135, 185, 235, 250
Neck 4x12x25#
Time: 35 minutes
Metcon
AMRAP 8 minutes:
5 x Barbell Hang Power Clean (45#)
7 x Box Jumps
9 x Sit Ups
Rounds: 5
Time: 8 minutes
Friday, August 10, 2012
Starr Week 8 Day 1
10 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 97, 125, 145, 175, 195
P Clean 5x 70, 85, 102, 120, 135
Neck 4x12x25#
Time: 50 minutes
Metcon
5 rounds for time:
7 Med Ball Thrusters
7 Chin Ups
7 Push Ups
Time: 11 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 97, 125, 145, 175, 195
P Clean 5x 70, 85, 102, 120, 135
Neck 4x12x25#
Time: 50 minutes
Metcon
5 rounds for time:
7 Med Ball Thrusters
7 Chin Ups
7 Push Ups
Time: 11 minutes
Tuesday, August 7, 2012
Starr Week 7 Day 3
7 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 120, 145, 167; 3 x 195; 8 x 145
P Clean 5x 65, 85, 100, 117; 3 x 135; 8 x 100
Neck 4x12x25#
Time: 44 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 120, 145, 167; 3 x 195; 8 x 145
P Clean 5x 65, 85, 100, 117; 3 x 135; 8 x 100
Neck 4x12x25#
Time: 44 minutes
Sunday, August 5, 2012
Starr Week 7 Day 2
5 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Press 5x 45, 75, 90, 105, 120
Deadlift 5x 135, 185, 225, 245
Neck 4x12x25#
Time: 31 minutes
Metcon
3 rounds:
1 minute Bike
10 x Knees to Elbows
5 x Handstand Push Up
Time: 9 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Press 5x 45, 75, 90, 105, 120
Deadlift 5x 135, 185, 225, 245
Neck 4x12x25#
Time: 31 minutes
Metcon
3 rounds:
1 minute Bike
10 x Knees to Elbows
5 x Handstand Push Up
Time: 9 minutes
Friday, August 3, 2012
Starr Week 7 Day 1
3 Aug 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 97, 120, 145, 167, 190
P Clean 5x 67, 82, 100, 115, 130
Neck 4x12x25#
Time: 49 minutes
Metcon
4 rounds, 10 minute cap
100 m run
7 x Chin Ups
25 x Squats
3 rounds + 100 m run + 7 Chin Ups
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 97, 120, 145, 167, 190
P Clean 5x 67, 82, 100, 115, 130
Neck 4x12x25#
Time: 49 minutes
Metcon
4 rounds, 10 minute cap
100 m run
7 x Chin Ups
25 x Squats
3 rounds + 100 m run + 7 Chin Ups
Time: 10 minutes
Tuesday, July 31, 2012
Starr Week 6 Day 3
31 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 117, 140, 165; 3 x 190; 8 x 145
P Clean 5x 65, 82, 97, 115; 3 x 130; 8 x 97
Neck 4x10x25#
Time: 46 minutes
Metcon
3 rounds
1 minute Bike
10 x Thrusters (45#)
10 x Sit Up
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 117, 140, 165; 3 x 190; 8 x 145
P Clean 5x 65, 82, 97, 115; 3 x 130; 8 x 97
Neck 4x10x25#
Time: 46 minutes
Metcon
3 rounds
1 minute Bike
10 x Thrusters (45#)
10 x Sit Up
Time: 7 minutes
Sunday, July 29, 2012
Starr Week 6 Day 2
29 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Press 5x 45, 72, 87, 102, 117
Deadlift 5x 135, 185, 225, 240
Neck 4x11x25#
Time: 30 minutes
Metcon
AMRAP 7 minutes:
15 second Bike
7 x Deadlift (45#)
7 x Press (45#)
7 rounds
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Press 5x 45, 72, 87, 102, 117
Deadlift 5x 135, 185, 225, 240
Neck 4x11x25#
Time: 30 minutes
Metcon
AMRAP 7 minutes:
15 second Bike
7 x Deadlift (45#)
7 x Press (45#)
7 rounds
Friday, July 27, 2012
Starr Week 6 Day 1
27 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 117, 140, 165, 185
P Clean 5x 65, 82, 97, 115, 127
Neck 4x10x25#
Time: 38 minutes
Metcon
200 m run
15-12-9 reps of Squat/Push Up/Sit Up
200 m run
Time: 7 minutes 35 Seconds
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 117, 140, 165, 185
P Clean 5x 65, 82, 97, 115, 127
Neck 4x10x25#
Time: 38 minutes
Metcon
200 m run
15-12-9 reps of Squat/Push Up/Sit Up
200 m run
Time: 7 minutes 35 Seconds
Tuesday, July 24, 2012
Starr Week 5 Day 3
24 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 115, 137, 160; 3 x 185; 8 x 137
P Clean 5x 62, 85, 95, 112; 3 x 127; 8 x 95
Neck 4x10x25#
Time: 45 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 115, 137, 160; 3 x 185; 8 x 137
P Clean 5x 62, 85, 95, 112; 3 x 127; 8 x 95
Neck 4x10x25#
Time: 45 minutes
Monday, July 23, 2012
Sunday, July 22, 2012
Starr Week 5 Day 2
22 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 90, 115, 137, 137
Press 5x 45, 70, 85, 100, 115
Deadlift 5x 135, 185, 205, 235
Neck 4x10x25#
Time: 46 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 90, 115, 137, 137
Press 5x 45, 70, 85, 100, 115
Deadlift 5x 135, 185, 205, 235
Neck 4x10x25#
Time: 46 minutes
Friday, July 20, 2012
Starr Week 5 Day 1
20 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 115, 137, 160, 180
P Clean 5x 62, 80, 95, 112, 125
Neck 4x10x25#
Time: 41 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 115, 137, 160, 180
P Clean 5x 62, 80, 95, 112, 125
Neck 4x10x25#
Time: 41 minutes
Tuesday, July 17, 2012
Starr Week 4 Day 3
17 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 110, 132, 155; 3 x 180; 8 x 132
P Clean 5x 62, 77, 95, 107; 3 x 125; 8 x 95
Neck 4x10x25#
Time: 44 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 95, 110, 132, 155; 3 x 180; 8 x 132
P Clean 5x 62, 77, 95, 107; 3 x 125; 8 x 95
Neck 4x10x25#
Time: 44 minutes
Monday, July 16, 2012
Sunday, July 15, 2012
Starr Week 4 Day 2
14 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 90, 112, 132, 132
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 90, 112, 132, 132
Press 5x 45, 70, 85, 97, 110
Deadlift 5x 135, 185, 205, 230
Deadlift 5x 135, 185, 205, 230
Time: 38 minutes
Thursday, July 12, 2012
Starr Week 4 Day 1
12 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 90, 110, 132, 155, 175
P Clean 5x 60, 75, 90, 107, 122
Time: 36 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 90, 110, 132, 155, 175
P Clean 5x 60, 75, 90, 107, 122
Time: 36 minutes
Tuesday, July 10, 2012
Starr Week 3 Day 3
10 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 87, 107, 130, 152; 3 x 175; 8 x 130
P Clean 5x 60, 75, 90, 105; 3 x 122; 8 x 95
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Squat 5x 87, 107, 130, 152; 3 x 175; 8 x 130
P Clean 5x 60, 75, 90, 105; 3 x 122; 8 x 95
Time: 38 minutes
Monday, July 9, 2012
Saturday, July 7, 2012
Starr Week 3 Day 2
7 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 87, 107, 130, 130
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 87, 107, 130, 130
Press 5x 67, 80, 90, 107
Deadlift 5x 135, 185, 205; 3 x 230
Deadlift 5x 135, 185, 205; 3 x 230
Time: 35 minutes
Thursday, July 5, 2012
Starr Week 3 Day 1
5 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 87, 107, 130, 152, 172
P Clean 5x 60, 75, 90, 105, 120
Time: 50 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 87, 107, 130, 152, 172
P Clean 5x 60, 75, 90, 105, 120
Time: 50 minutes
Saturday, June 30, 2012
Starr Week 2 Day 3
30 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 147; 3 x 172; 8 x 127
P Clean 5x 60, 75, 90, 105; 3 x 120; 8 x 95
Time: 54 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 147; 3 x 172; 8 x 127
P Clean 5x 60, 75, 90, 105; 3 x 120; 8 x 95
Time: 54 minutes
Friday, June 29, 2012
Horsemen - Patron (Silver)
Warm Up: 2x10 Windmill/Cherry Pickers
3x3 Inch Worm
Patron (Silver)
KB Round the World (around the waist)
KB figure 8
KB Snatch
KB Step Up @ 10” box
One minute of each, 3x (12 min total), use a 30# KB, KB may not be set down during session.
Time: 12 minute
Thursday, June 28, 2012
Starr Week 2 Day 2
28 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-17-15 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 127
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-17-15 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 127
Press 5x 65, 80, 92, 105
Deadlift 5x 135, 185, 205, 225
Deadlift 5x 135, 185, 205, 225
Time: 38 minutes
Tuesday, June 26, 2012
Starr Week 2 Day 1
26 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 150, 170
P Clean 5x 60, 75, 85, 105, 117
Time: 40 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 150, 170
P Clean 5x 60, 75, 85, 105, 117
Time: 40 minutes
Sunday, June 24, 2012
Tumbling and Sprint
24 June 2012
Tumbling
2 rounds of:
5 x forward roll
5 x left side forward roll
5 x right side forward roll
5 x left side backward roll
5 x right side backward roll
Time: 10 minutes
As Many Rounds As Possible in 10 minutes of:
10 x push ups
60 yd sprint
rest = walk back to start
Rounds = 7
Time: 10 minutes
Tumbling
2 rounds of:
5 x forward roll
5 x left side forward roll
5 x right side forward roll
5 x left side backward roll
5 x right side backward roll
Time: 10 minutes
As Many Rounds As Possible in 10 minutes of:
10 x push ups
60 yd sprint
rest = walk back to start
Rounds = 7
Time: 10 minutes
Saturday, June 23, 2012
Starr Week 1 Day 3
23 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-16 Push Up
8-8-8 Chin Up
20-17-17 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 125, 145; 3 x 170; 8 x 125
P Clean 5x 55, 70, 85, 100; 3 x 115; 8 x 85
Time: 50 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-16 Push Up
8-8-8 Chin Up
20-17-17 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 125, 145; 3 x 170; 8 x 125
P Clean 5x 55, 70, 85, 100; 3 x 115; 8 x 85
Time: 50 minutes
Thursday, June 21, 2012
Starr Week 1 Day 2
21 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-14 Push Up
8-8-7 Chin Up
20-17-15 Ab Mat Sit Up
Starr
Squat 5x 80, 105, 125, 125
Time: 37 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-14 Push Up
8-8-7 Chin Up
20-17-15 Ab Mat Sit Up
Starr
Squat 5x 80, 105, 125, 125
Press 5x 65, 75, 90, 105
Deadlift 5x 135, 155, 185, 205, 220
Deadlift 5x 135, 155, 185, 205, 220
Time: 37 minutes
Tuesday, June 19, 2012
Starr Week 1 Day 1
19 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-14-14 Push Up
8-7-7 Chin Up
20-15-15 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 125, 145, 165
P Clean 5x 55, 70, 85, 100, 112
Time: 50 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-14-14 Push Up
8-7-7 Chin Up
20-15-15 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 125, 145, 165
P Clean 5x 55, 70, 85, 100, 112
Time: 50 minutes
Monday, June 18, 2012
Saturday, June 16, 2012
Greyskull LP Week 17 Day 3
16 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-14-14 Push Up
7-7-7 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95; 3x115; 2x135; 155 x 5,5,5
Press 5x45,55,57,57,57
Time: 43 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-14-14 Push Up
7-7-7 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95; 3x115; 2x135; 155 x 5,5,5
Press 5x45,55,57,57,57
Time: 43 minutes
Friday, June 15, 2012
Greyskull LP Week 17 Day 2
14 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
7-7-6 Chin Up
14-14-12 Push Up
Greyskull
Deadlift 5x135, 155, 175, 195, 215
Time: 21 minutes
12-10-8 KB Clean & Press per hand, 30# KB
Time: 4 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
7-7-6 Chin Up
14-14-12 Push Up
Greyskull
Deadlift 5x135, 155, 175, 195, 215
Time: 21 minutes
12-10-8 KB Clean & Press per hand, 30# KB
Time: 4 minutes
Tuesday, June 12, 2012
Sunday, June 10, 2012
Greyskull LP Week 17 Day 1
10 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-12-12 Push Up
7-6-6 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95, 115, 135, 152 x 5,5,5
Press 5x45,50,55,55,55
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-12-12 Push Up
7-6-6 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95, 115, 135, 152 x 5,5,5
Press 5x45,50,55,55,55
Time: 35 minutes
Saturday, June 9, 2012
Tumbling
9 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
Tumbling Practice
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
Tumbling Practice
Time: 10 minutes
Friday, June 8, 2012
Thursday, June 7, 2012
Greyskull LP Week 16 Day 3
7 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-12 Push Up
6-6-6 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95, 115, 135, 150 x 5,5,5
Time: 25 minutes
10-8-6 rep rounds of:
One Arm Clean and Press, 35# KBs
Time: 3 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-12 Push Up
6-6-6 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95, 115, 135, 150 x 5,5,5
Time: 25 minutes
10-8-6 rep rounds of:
One Arm Clean and Press, 35# KBs
Time: 3 minutes
Tuesday, June 5, 2012
Greyskull LP Week 16 Day 2
5 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
6-6-6-5-5 Chin Up
12-12-12-10-10 Push Up
Greyskull
Deadlift 5x135, 155, 175, 195, 210
Time: 20 minutes
12-10-8 KB Snatches per hand, 30# KB
Time: 3 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
6-6-6-5-5 Chin Up
12-12-12-10-10 Push Up
Greyskull
Deadlift 5x135, 155, 175, 195, 210
Time: 20 minutes
12-10-8 KB Snatches per hand, 30# KB
Time: 3 minutes
Sunday, June 3, 2012
Greyskull LP Week 16 Day 1
3 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-10-10-10 Push Up
6-6-5-5-5 Chin Up
Greyskull
Squat 5x45, 95, 115, 135, 149 x 5,5,5
Time: 28 minutes
12-10-8 rep rounds of:
Double Clean and Press, 30# KBs
Time: 3.5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-10-10-10 Push Up
6-6-5-5-5 Chin Up
Greyskull
Squat 5x45, 95, 115, 135, 149 x 5,5,5
Time: 28 minutes
12-10-8 rep rounds of:
Double Clean and Press, 30# KBs
Time: 3.5 minutes
Saturday, June 2, 2012
Hoffman Simplified Barbell Course 1
2 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
Hoffman Simplified Barbell Course 1
10 reps each, don't set the bar down, 45#:
Power Snatch
Side to Side Bend (bar on shoulders)
Curls
10 reps each, don't set the bar down, 65#:
Stiff Leg Deadlift
Press
Shrug
Bent Over Row
10 reps each, 85#:
Raise on Toes
Straddle Lift
Back Squat
Time: 8 minutes
Boxing
3 x 2 minute rounds, 30 sec rest
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
Hoffman Simplified Barbell Course 1
10 reps each, don't set the bar down, 45#:
Power Snatch
Side to Side Bend (bar on shoulders)
Curls
10 reps each, don't set the bar down, 65#:
Stiff Leg Deadlift
Press
Shrug
Bent Over Row
10 reps each, 85#:
Raise on Toes
Straddle Lift
Back Squat
Time: 8 minutes
Boxing
3 x 2 minute rounds, 30 sec rest
Thursday, May 31, 2012
Greyskull LP Week 15 Day 3
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-10-10-10-10 Push Up
6-5-5-5-5 Chin Up
Greyskull
Squat 5x45, 95, 115, 135, 147 x 5,5,5
Time: 27 minutes
5 rounds for time:
2 handstand wall walks
10 Hand to Hand KB Swing, 40# KB
Time: 11 minutes
Tuesday, May 29, 2012
Greyskull LP Week 15 Day 2
29 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
5-5-5-5-5 Chin Up
10-10-10-10-10 Push Up
Greyskull
Deadlift 5x135, 155, 175, 185, 205
Time: 19 minutes
Tumbling Practice
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
5-5-5-5-5 Chin Up
10-10-10-10-10 Push Up
Greyskull
Deadlift 5x135, 155, 175, 185, 205
Time: 19 minutes
Tumbling Practice
Time: 10 minutes
Monday, May 28, 2012
Boxing
28 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
3 x 5 Chin Ups
Heavy Bag 5 x 2 minute rounds
Jump Rope 5 x 1 minute rounds
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
3 x 5 Chin Ups
Heavy Bag 5 x 2 minute rounds
Jump Rope 5 x 1 minute rounds
Sunday, May 27, 2012
Greyskull LP Week 15 Day 1
27 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10-10-8 Push Up
5-5-5-5-4 Chin Up
Greyskull
Squat 5x45, 95, 115, 135, 145 x 5,5,5
Time: 37 minutes
5 rounds for time:
5 Kneeling Windmills per hand, 25# KB
10 KB Swing, 50# KB
Time: 8 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10-10-8 Push Up
5-5-5-5-4 Chin Up
Greyskull
Squat 5x45, 95, 115, 135, 145 x 5,5,5
Time: 37 minutes
5 rounds for time:
5 Kneeling Windmills per hand, 25# KB
10 KB Swing, 50# KB
Time: 8 minutes
Saturday, May 26, 2012
Friday, May 25, 2012
Greyskull LP Week 14 Day 3
25 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-5-5-4-4 Chin Up
10-10-10-8-8 Push Up
Greyskull
Deadlift 5x135, 155, 185, 205, 230
Time: 19 minutes
12-10-8 rep rounds of:
30# KB Clean & Press, per hand
Time: 4 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-5-5-4-4 Chin Up
10-10-10-8-8 Push Up
Greyskull
Deadlift 5x135, 155, 185, 205, 230
Time: 19 minutes
12-10-8 rep rounds of:
30# KB Clean & Press, per hand
Time: 4 minutes
Thursday, May 24, 2012
Wednesday, May 23, 2012
Greyskull LP Week 14 Day 2
23 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-8-8-8 Push Up
5-5-4-4-4 Chin Up
Greyskull
Squat 5x95, 115, 135, 165 x 5,5,5
Time: 19 minutes
3 rounds for time:
10 30# KB Snatches Left
10 30# KB Snatches Right
30 sec rest
Time: 4 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-8-8-8 Push Up
5-5-4-4-4 Chin Up
Greyskull
Squat 5x95, 115, 135, 165 x 5,5,5
Time: 19 minutes
3 rounds for time:
10 30# KB Snatches Left
10 30# KB Snatches Right
30 sec rest
Time: 4 minutes
Saturday, May 19, 2012
Greyskull LP Week 14 Day 1
Friday, May 18, 2012
Thursday, May 17, 2012
Greyskull LP Week 13 Day 3
17 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-4-4-4 Chin Up
10-8-8-8-8 Push Up
Greyskull
Deadlift 5x135, 155, 185, 205, 225
Time: 15 minutes
5 rounds for time:
5 x Dip
10 x Box Jump, 24 " box
Time: 10 minutes
Tuesday, May 15, 2012
Greyskull LP Week 13 Day 2
15 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-8-8-6 Push Up
5-4-4-4-3 Chin Up
Greyskull
Squat 5x45, 95, 135, 160 x 5,5,5
Time: 22 minutes
5 rounds for time:
15 sec Yoke Hold, 210#
10 KB Swings, 50# KB
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-8-8-6 Push Up
5-4-4-4-3 Chin Up
Greyskull
Squat 5x45, 95, 135, 160 x 5,5,5
Time: 22 minutes
5 rounds for time:
15 sec Yoke Hold, 210#
10 KB Swings, 50# KB
Time: 5 minutes
Sunday, May 13, 2012
Saturday, May 12, 2012
Greyskull LP Week 13 Day 1
12 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-8-6-6 Push Up
5-4-4-3-3 Chin Up
Greyskull
Squat 5x45, 95, 135, 157 x 5,5,5
Time: 21 minutes
Boxing
3 x 2 minute rds, 30 sec rest
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-8-6-6 Push Up
5-4-4-3-3 Chin Up
Greyskull
Squat 5x45, 95, 135, 157 x 5,5,5
Time: 21 minutes
Boxing
3 x 2 minute rds, 30 sec rest
Time: 7 minutes
Friday, May 11, 2012
Thursday, May 10, 2012
Greyskull LP Week 12 Day 3
10 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-3-3 Chin Up
Greyskull
Squat 5x45, 95, 125, 155 x 5,5,10
Time: 18 minutes
7-5-3 reps of the cycle:
KB Swing, Swing-Pull, Snatch; each hand, 30# KB
Time: 3 min 20 sec
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-3-3 Chin Up
Greyskull
Squat 5x45, 95, 125, 155 x 5,5,10
Time: 18 minutes
7-5-3 reps of the cycle:
KB Swing, Swing-Pull, Snatch; each hand, 30# KB
Time: 3 min 20 sec
Monday, May 7, 2012
Greyskull LP Week 12 Day 2
7 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-3-2 Chin Up
Greyskull
Deadlift 5x135, 155, 185, 205, 220
Time: 12 minutes
5 x 10 x 50# KB Swings, 30 sec rest
Time: 3 minute 30 seconds
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-3-2 Chin Up
Greyskull
Deadlift 5x135, 155, 185, 205, 220
Time: 12 minutes
5 x 10 x 50# KB Swings, 30 sec rest
Time: 3 minute 30 seconds
Saturday, May 5, 2012
Horsemen - Patron (Silver)
5 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-2-2 Chin Up
Patron (Silver)
KB Round the World (around the waist)
KB figure 8
KB Snatch
KB Step Up @ 10” box
One minute of each, 3x (12 min total), use a 30# KB, KB may not be set down during session.
Time: 12 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-2-2 Chin Up
Patron (Silver)
KB Round the World (around the waist)
KB figure 8
KB Snatch
KB Step Up @ 10” box
One minute of each, 3x (12 min total), use a 30# KB, KB may not be set down during session.
Time: 12 minutes
Friday, May 4, 2012
Greyskull LP Week 12 Day 1
4 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-2-1 Chin Up
Greyskull
Squat 5x45, 95, 125, 152 x 5,5,10
Time: 18 minutes
15-10-5 KB Snatch, each hand, 25# KB
Time: 2 min 45 sec
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3-2-1 Chin Up
Greyskull
Squat 5x45, 95, 125, 152 x 5,5,10
Time: 18 minutes
15-10-5 KB Snatch, each hand, 25# KB
Time: 2 min 45 sec
Thursday, May 3, 2012
Swing Push Up (Stockholm)
3 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5 rounds for time:
5 x single arm DB swing, each arm (24kg/53lb db)
10 x push up
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5 rounds for time:
5 x single arm DB swing, each arm (24kg/53lb db)
10 x push up
Time: 5 minutes
Tuesday, May 1, 2012
Swim MARSOC (Stockholm)
2 May 2012
Swim - 20 minutes
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 13 minutes
Swim - 20 minutes
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 13 minutes
5 Mountain Climbers + 1 Burpee (Stockholm)
1 May 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
As many rounds in 5 minutes of:
5 Mountain Climbers + 1 Burpee
rounds = 14
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
As many rounds in 5 minutes of:
5 Mountain Climbers + 1 Burpee
rounds = 14
Time: 5 minutes
Monday, April 30, 2012
Sunday, April 29, 2012
Clean/Push up (Stockholm)
29 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5 rounds for time:
10 x Hang Squat Clean, 12 kg (26#) DBs
10 x Push Up
Time: 9.5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5 rounds for time:
10 x Hang Squat Clean, 12 kg (26#) DBs
10 x Push Up
Time: 9.5 minutes
Friday, April 27, 2012
Greyskull LP Week 11 Day 3
27 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Deadlift 5x135, 155, 185, 205, 215
Time: 13 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Deadlift 5x135, 155, 185, 205, 215
Time: 13 minutes
Wednesday, April 25, 2012
Greyskull LP Week 11 Day 2
25 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Squat 5x45, 95, 115, 125, 135, 150 x 5,5,10
Time: 23 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Squat 5x45, 95, 115, 125, 135, 150 x 5,5,10
Time: 23 minutes
Tuesday, April 24, 2012
MARSOC Short Card
24 Apr 2012
MARSOC Short Card
10 Push-ups
5 Chin-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
5 Chin-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
5 Chin-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
5 Chin-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 14 minutes
MARSOC Short Card
10 Push-ups
5 Chin-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
5 Chin-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
5 Chin-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
5 Chin-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 14 minutes
Sunday, April 22, 2012
Greyskull LP Week 11 Day 1
22 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Squat 5x45, 95, 125, 147 x 5,5,10
Time: 23 minutes
12-10-8 single arm KB Clean, Left/Right, 20# KB
Time: 2.5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Squat 5x45, 95, 125, 147 x 5,5,10
Time: 23 minutes
12-10-8 single arm KB Clean, Left/Right, 20# KB
Time: 2.5 minutes
Friday, April 20, 2012
Greyskull LP Week 10 Day 3
20 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Deadlift 5x135, 155, 175, 195, 210
Time: 23 minutes
15,10,5 one arm KB Swings, Left, Right, 30# KB
Time: 1 minute 45 seconds
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Deadlift 5x135, 155, 175, 195, 210
Time: 23 minutes
15,10,5 one arm KB Swings, Left, Right, 30# KB
Time: 1 minute 45 seconds
Thursday, April 19, 2012
Greyskull LP Week 10 Day 2
19 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Squat 5x45, 95, 125, 145 x 5,5,10
Time: 23 minutes
5 x 10 KB Swings, 30 sec rest, 50# KB
Time: 3.5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Squat 5x45, 95, 125, 145 x 5,5,10
Time: 23 minutes
5 x 10 KB Swings, 30 sec rest, 50# KB
Time: 3.5 minutes
Wednesday, April 18, 2012
MARSOC Short Card
18 Apr 2012
MARSOC Short Card
10 Push-ups
3 Chin-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
3 Chin-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
3 Chin-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
3 Chin-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 15 minutes
MARSOC Short Card
10 Push-ups
3 Chin-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
3 Chin-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
3 Chin-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
3 Chin-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 15 minutes
Tuesday, April 17, 2012
Sunday, April 15, 2012
Greyskull LP Week 10 Day 1
15 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 97 x 5,5,7
Chin 18# x 6,5
Neck Harness 4x20x25#
Squat 10x45, 5x95, 5x125, 142 x 5,5,10
Time: 38 minutes
Boxing: 3 x 2 minute rounds, 30 sec rest
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 97 x 5,5,7
Chin 18# x 6,5
Neck Harness 4x20x25#
Squat 10x45, 5x95, 5x125, 142 x 5,5,10
Time: 38 minutes
Boxing: 3 x 2 minute rounds, 30 sec rest
Friday, April 13, 2012
Greyskull Maintenance (Singapore)
13 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Greyskull
Press 5x25#, 32#, 37#, 42#, 47# dbs
Chin 5x5
Squat 5xbar, 66, 132, 143, 155 (smith machine)
Time: 30 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Greyskull
Press 5x25#, 32#, 37#, 42#, 47# dbs
Chin 5x5
Squat 5xbar, 66, 132, 143, 155 (smith machine)
Time: 30 minutes
Thursday, April 12, 2012
MARSOC Short Card (Singapore)
12 Apr 2012
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 14 minutes
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 14 minutes
Wednesday, April 11, 2012
MARSOC Short Card & Swim (Singapore)
11 Apr 2012
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 15 minutes
Swim, 20 minutes.
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 15 minutes
Swim, 20 minutes.
Tuesday, April 10, 2012
MARSOC Short Card & Greyskull (Singapore)
10 Apr 2012
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 12 minutes
Greyskull
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Deadlift 5 x 135, 155, 175, 195, 205
Bench 5x135, 5x155, 165 x 5,5,5
Curl 2x10x32# DBs
Time: 35 minutes
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists
Time: 12 minutes
Greyskull
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Deadlift 5 x 135, 155, 175, 195, 205
Bench 5x135, 5x155, 165 x 5,5,5
Curl 2x10x32# DBs
Time: 35 minutes
Monday, April 9, 2012
MARSOC Short Card (Singapore)
9 Apr 2012
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
3 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
3 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
3 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
3 Burpees
10 Trunk twists
Time: 15 minutes
MARSOC Short Card
10 Push-ups
10 Air squats
10 Crunches
3 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
3 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
3 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
3 Burpees
10 Trunk twists
Time: 15 minutes
Sunday, April 8, 2012
Greyskull Maintenance (Singapore)
8 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Greyskull
Press 10x25# dbs, 5x32# dbs, 37# dbs, 42# dbs x 5,5,10
Chin 3x5
Squat 10x45, 5x95, 120, 145 x 5,5,10 (smith machine, not sure of the wt)
Time: 30 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Greyskull
Press 10x25# dbs, 5x32# dbs, 37# dbs, 42# dbs x 5,5,10
Chin 3x5
Squat 10x45, 5x95, 120, 145 x 5,5,10 (smith machine, not sure of the wt)
Time: 30 minutes
Saturday, April 7, 2012
Barbell Complex
7 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Barbell Complex – 6 reps of each
1.Dead Lift (DL)
2.Bent over Row
3.Hang Power Clean
4.Front Squat
5.Press
6.Back Squat
7.Press
4 rounds, 45# barbell, 2 min rest between rounds
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Barbell Complex – 6 reps of each
1.Dead Lift (DL)
2.Bent over Row
3.Hang Power Clean
4.Front Squat
5.Press
6.Back Squat
7.Press
4 rounds, 45# barbell, 2 min rest between rounds
Time: 14 minutes
Friday, April 6, 2012
Horsemen - Patron (Silver)
6 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Patron (Silver)
KB Round the World (around the waist)
KB figure 8
KB Snatch
KB Step Up @ 10” box
One minute of each, 3x (12 min total), use a 35# KB, KB may not be set down during session.
Time: 12 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Patron (Silver)
KB Round the World (around the waist)
KB figure 8
KB Snatch
KB Step Up @ 10” box
One minute of each, 3x (12 min total), use a 35# KB, KB may not be set down during session.
Time: 12 minutes
Thursday, April 5, 2012
Greyskull LP Week 9 Day 3
5 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 5x125, 145, 160 x 5,5,5
Curl 2x12x30# DBs
Neck Harness 4x20x25#
Squat 10x45, 5x95, 120, 140 x 5,5,10
Time: 39 minutes
1 mile hike with 25# pack - 18 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 5x125, 145, 160 x 5,5,5
Curl 2x12x30# DBs
Neck Harness 4x20x25#
Squat 10x45, 5x95, 120, 140 x 5,5,10
Time: 39 minutes
1 mile hike with 25# pack - 18 minutes
Tuesday, April 3, 2012
Greyskull LP Week 9 Day 2
3 Apr 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 5x65, 5x85, 95 x 5,5,10
Chin 18# x 7,7
Neck Harness 4x20x25#
Deadlift 5x135, 5x155, 5x175, 5x200
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 5x65, 5x85, 95 x 5,5,10
Chin 18# x 7,7
Neck Harness 4x20x25#
Deadlift 5x135, 5x155, 5x175, 5x200
Time: 34 minutes
Saturday, March 31, 2012
Greyskull LP Week 9 Day 1
31 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 5x125, 145, 159 x 5,5,5
Curl 2x15x27# DBs
Neck Harness 4x20x25#
Squat 10x45, 5x95, 115, 135 x 5,5,10
Time: 42 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 5x125, 145, 159 x 5,5,5
Curl 2x15x27# DBs
Neck Harness 4x20x25#
Squat 10x45, 5x95, 115, 135 x 5,5,10
Time: 42 minutes
Thursday, March 29, 2012
Greyskull LP Week 8 Day 3
29 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 94 x 5,5,10
Chin 17# x 7,7
Neck Harness 4x20x30#
Squat 10x45, 5x95, 5x115, 132 x 5,5,10
Time: 44 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 94 x 5,5,10
Chin 17# x 7,7
Neck Harness 4x20x30#
Squat 10x45, 5x95, 5x115, 132 x 5,5,10
Time: 44 minutes
Tuesday, March 27, 2012
Greyskull LP Week 8 Day 2
27 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Bench 5x135, 5x145, 157 x 5,5,10
Curl 2x14x27# DBs
Neck Harness 4x20x30#
Deadlift 5 x 135, 155, 175, 195
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Bench 5x135, 5x145, 157 x 5,5,10
Curl 2x14x27# DBs
Neck Harness 4x20x30#
Deadlift 5 x 135, 155, 175, 195
Time: 34 minutes
Sunday, March 25, 2012
Greyskull LP Week 8 Day 1
25 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 92 x 5,5,10
Chin 16# x 7,7
Neck Harness 4x20x27#
Squat 10x45, 5x95, 5x115, 130 x 5,5,10
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 92 x 5,5,10
Chin 16# x 7,7
Neck Harness 4x20x27#
Squat 10x45, 5x95, 5x115, 130 x 5,5,10
Time: 38 minutes
Friday, March 23, 2012
Greyskull LP Week 7 Day 3
23 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 5x135, 145, 155 x 5,5,10
Curl 2x13x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 127 x 5,5,10
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 5x135, 145, 155 x 5,5,10
Curl 2x13x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 127 x 5,5,10
Time: 34 minutes
Thursday, March 22, 2012
Greyskull LP Week 7 Day 2
21 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 5x65, 5x75, 90 x 5,5,10
Chin 15# x 7,7
Neck Harness 4x20x27#
Deadlift 5x135, 5x155, 5x175, 5x190
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 5x65, 5x75, 90 x 5,5,10
Chin 15# x 7,7
Neck Harness 4x20x27#
Deadlift 5x135, 5x155, 5x175, 5x190
Time: 35 minutes
Monday, March 19, 2012
Greyskull LP Week 7 Day 1
19 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 8x125, 152 x 5,5,10
Curl 2x12x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 115, 125 x 5,5,10
Time: 34 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 8x125, 152 x 5,5,10
Curl 2x12x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 115, 125 x 5,5,10
Time: 34 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Saturday, March 17, 2012
Greyskull LP Week 6 Day 3
17 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 8x65, 87 x 5,5,10
Chin 14# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 122 x 5,5,10
Time: 31 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 8x65, 87 x 5,5,10
Chin 14# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 122 x 5,5,10
Time: 31 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Thursday, March 15, 2012
Greyskull LP Week 6 Day 2
15 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Bench 10x95, 8x135, 150 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x25#
Deadlift 5 x 135, 155, 175, 185
Time: 25 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Bench 10x95, 8x135, 150 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x25#
Deadlift 5 x 135, 155, 175, 185
Time: 25 minutes
Tuesday, March 13, 2012
Greyskull LP Week 6 Day 1
13 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 8x65, 85 x 5,5,10
Chin 13# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 120 x 5,5,10
Time: 32 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 8x65, 85 x 5,5,10
Chin 13# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 120 x 5,5,10
Time: 32 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Monday, March 12, 2012
Sunday, March 11, 2012
Greyskull LP Week 5 Day 3
11 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 8x125, 147 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 117 x 5,5,10
Time: 33 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 8x125, 147 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 117 x 5,5,10
Time: 33 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Saturday, March 10, 2012
Greyskull LP Week 5 Day 2
10 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 84 x 5,5,10
Chin 12# x 7,7
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 180 x 8
Time: 33 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 84 x 5,5,10
Chin 12# x 7,7
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 180 x 8
Time: 33 minutes
Thursday, March 8, 2012
Greyskull LP Week 5 Day 1
8 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x125, 145 x 5,5,10
Curl 2x15x25# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 115 x 5,5,10
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x125, 145 x 5,5,10
Curl 2x15x25# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 115 x 5,5,10
Time: 35 minutes
Monday, March 5, 2012
Greyskull LP Week 4 Day 3
5 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 82 x 5,5,10
Chin 11# x 7,7
Neck Harness 4x20x22#
Squat 10x45, 8x95, 112 x 5,5,10
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 82 x 5,5,10
Chin 11# x 7,7
Neck Harness 4x20x22#
Squat 10x45, 8x95, 112 x 5,5,10
Time: 34 minutes
Sunday, March 4, 2012
Greyskull LP Week 4 Day 2
4 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x120, 144 x 5,5,10
Curl 2x14x25# DBs
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 175 x 10
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x120, 144 x 5,5,10
Curl 2x14x25# DBs
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 175 x 10
Time: 38 minutes
Friday, March 2, 2012
Greyskull LP Week 4 Day 1
2 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 80 x 5,5,10
Chin 10# x 7,7
Neck Harness 4x20x20#
Squat 10x45, 8x95, 110 x 5,5,10
Time: 28 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 80 x 5,5,10
Chin 10# x 7,7
Neck Harness 4x20x20#
Squat 10x45, 8x95, 110 x 5,5,10
Time: 28 minutes
Wednesday, February 29, 2012
Greyskull LP Week 3 Day 3
29 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x120, 142 x 5,5,10
Curl 2x13x25# DBs
Neck Harness 4x20x20#
Squat 10x45, 8x95, 107 x 5,5,10
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x120, 142 x 5,5,10
Curl 2x13x25# DBs
Neck Harness 4x20x20#
Squat 10x45, 8x95, 107 x 5,5,10
Time: 34 minutes
Sunday, February 26, 2012
Greyskull LP Week 3 Day 2
26 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3x3 Chin Up
Press 10x45, 5x65, 79 x 5,5,10
Chin 10# x 7,6
Neck Harness 4x20x17#
Deadlift 5x135, 5x155, 170 x 10
Time: 36 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3x3 Chin Up
Press 10x45, 5x65, 79 x 5,5,10
Chin 10# x 7,6
Neck Harness 4x20x17#
Deadlift 5x135, 5x155, 170 x 10
Time: 36 minutes
Friday, February 24, 2012
Greyskull LP Week 3 Day 1
24 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x115, 140 x 5,5,10
Curl 2x12x25# DBs
Neck Harness 4x20x17#
Squat 10x45, 8x95, 105 x 5,5,10
Time: 26 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x115, 140 x 5,5,10
Curl 2x12x25# DBs
Neck Harness 4x20x17#
Squat 10x45, 8x95, 105 x 5,5,10
Time: 26 minutes
Wednesday, February 22, 2012
Greyskull LP Week 2 Day 3
22 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Press 10x45, 5x65, 79 x 5,5,10
Chin 10# x 6,6
Neck Harness 4x22x15#
Squat 10x45, 8x95, 102 x 5,5,10
Time: 33 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Press 10x45, 5x65, 79 x 5,5,10
Chin 10# x 6,6
Neck Harness 4x22x15#
Squat 10x45, 8x95, 102 x 5,5,10
Time: 33 minutes
Monday, February 20, 2012
Greyskull LP Week 2 Day 2
20 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x115, 138 x 5,5,10
Curl 2x15x22# DBs
Neck Harness 4x22x15#
Deadlift 5x135, 5x155, 165x10
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x115, 138 x 5,5,10
Curl 2x15x22# DBs
Neck Harness 4x22x15#
Deadlift 5x135, 5x155, 165x10
Time: 34 minutes
Friday, February 17, 2012
Greyskull LP Week 2 Day 1
17 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Press 10x45, 5x65, 77 x 5,5,10
Chin 25#x3, 10#x3,5
Neck Harness 4x22x10#
Squat 10x45, 8x75, 100 x 5,5,10
Time: 30 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Press 10x45, 5x65, 77 x 5,5,10
Chin 25#x3, 10#x3,5
Neck Harness 4x22x10#
Squat 10x45, 8x75, 100 x 5,5,10
Time: 30 minutes
Wednesday, February 15, 2012
Greyskull LP Week 1 Day 3
15 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x115, 137 x 5,5,8
Curl 2x15x21# DBs
Neck Harness 4x22x10#
Squat 10x45, 8x75, 97 x 5,5,10
Time: 30 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x115, 137 x 5,5,8
Curl 2x15x21# DBs
Neck Harness 4x22x10#
Squat 10x45, 8x75, 97 x 5,5,10
Time: 30 minutes
Monday, February 13, 2012
Greyskull LP Week 1 Day 2
13 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Press 10x45, 5x65, 75 x 5,5,10
Chin 8,8
Neck Harness 4x20x10#
Deadlift 5x135, 5x145, 10x155
Time: 23 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Press 10x45, 5x65, 75 x 5,5,10
Chin 8,8
Neck Harness 4x20x10#
Deadlift 5x135, 5x145, 10x155
Time: 23 minutes
Greyskull LP Week 1 Day 1
11 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 5x115, 135 x 5,5,8
Curl 2x15x20# DBs
Neck Harness 4x20x10#
Squat 10x45, 5x75, 95 x 5,5,8
Time: 30 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 5x115, 135 x 5,5,8
Curl 2x15x20# DBs
Neck Harness 4x20x10#
Squat 10x45, 5x75, 95 x 5,5,8
Time: 30 minutes
Thursday, February 9, 2012
Riga Day 5
9 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Chest Press 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Leg Press 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Lat Pull Down 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Chest Press 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Leg Press 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Lat Pull Down 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Time: 14 minutes
Tuesday, February 7, 2012
Riga Day 3
7 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Chest Press 10x55#, 5x85#, 5x100#, 5x115#, 5x130#
Leg Press 10x55#, 5x85#, 5x100#, 5x115#, 5x130#
Lat Pull Down 10x100#, 8x115#, 6x130#, 5x145#, 5x145#
Time: 12 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Chest Press 10x55#, 5x85#, 5x100#, 5x115#, 5x130#
Leg Press 10x55#, 5x85#, 5x100#, 5x115#, 5x130#
Lat Pull Down 10x100#, 8x115#, 6x130#, 5x145#, 5x145#
Time: 12 minutes
Sunday, February 5, 2012
Riga Day 1
5 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Press 10x8kg db/hand, 5x9kg db/hand, 5x10kg db/hand x 3
Squat 10x8kg db/hand, 5x9kg db/hand, 5x10kg db/hand x 3
Curl 2x15x9kg DBs
Time: 12 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
Press 10x8kg db/hand, 5x9kg db/hand, 5x10kg db/hand x 3
Squat 10x8kg db/hand, 5x9kg db/hand, 5x10kg db/hand x 3
Curl 2x15x9kg DBs
Time: 12 minutes
Friday, February 3, 2012
Greyskull LP Day 3
3 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 5x115, 5x135, 5x135, 8x135
Curl 2x15x20# DBs
Neck Harness 4x20x10#
Step Up 6/leg x 25,30,35,40,50#
Time: 22 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 5x115, 5x135, 5x135, 8x135
Curl 2x15x20# DBs
Neck Harness 4x20x10#
Step Up 6/leg x 25,30,35,40,50#
Time: 22 minutes
Wednesday, February 1, 2012
Greyskull LP Day 2
1 Feb 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Press 10x45, 5x65, 5x75, 5x75, 8x75
Weighted Chin 3x6x0#
Deadlift (hamstring pull) 3x5x50 single leg deadlift
Neck harness 3x20x10#
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Press 10x45, 5x65, 5x75, 5x75, 8x75
Weighted Chin 3x6x0#
Deadlift (hamstring pull) 3x5x50 single leg deadlift
Neck harness 3x20x10#
Time: 19 minutes
Monday, January 30, 2012
Greyskull LP Day 1
30 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 5x115, 5x135, 5x135, 8x135
Curl 2x15x20# DBs
Neck Harness 2x20x10#
Squat 10x45, 5x95, 5x115, 5x115, 8x115
Time: 25 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 5x115, 5x135, 5x135, 8x135
Curl 2x15x20# DBs
Neck Harness 2x20x10#
Squat 10x45, 5x95, 5x115, 5x115, 8x115
Time: 25 minutes
Monday, January 16, 2012
KB Clean & Press
16 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
2x25x10# Neck Harness
KB Clean & Press
30 each hand, 35# KB
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
2x25x10# Neck Harness
KB Clean & Press
30 each hand, 35# KB
Time: 7 minutes
Sunday, January 15, 2012
Saturday, January 14, 2012
Friday, January 13, 2012
Thursday, January 12, 2012
Kettlebell Situp, Swing, Goblet Squat
12 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
3x25x10# Neck Harness
5 rounds for time:
Kettlebell Situp x 5 x 35#
Kettlebell Swing x 10 x 35#
Kettlebell Goblet Squat x 10 x 35#
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
3x25x10# Neck Harness
5 rounds for time:
Kettlebell Situp x 5 x 35#
Kettlebell Swing x 10 x 35#
Kettlebell Goblet Squat x 10 x 35#
Time: 10 minutes
Wednesday, January 11, 2012
“10 Down” Kettlebell Swing/ Burpee Ladder
11 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
10,9,...,2,1 Burpees/KB Swing (50#)
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
10,9,...,2,1 Burpees/KB Swing (50#)
Time: 14 minutes
Saturday, January 7, 2012
Kettlebell Week 3 Day 4
7 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A
hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A
hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)
Time: 35 minutes
Thursday, January 5, 2012
Kettlebell Week 3 Day 3
5 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A
2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#
farmers walk - 1 minute x 50# (each hand)
Time: 24 minutes
Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A
2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#
farmers walk - 1 minute x 50# (each hand)
Time: 24 minutes
Wednesday, January 4, 2012
Kettlebell Week 3 Day 2
4 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A
hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)
Time: 29 minutes
Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A
hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)
Time: 29 minutes
Monday, January 2, 2012
Kettlebell Week 3 Day 1
2 Jan 2012
Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A
2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#
Time: 21 minutes
Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A
2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 3 x 10 x 75# bar
hand - hand russian swing 1 x 35 x 50#
Time: 21 minutes
Sunday, January 1, 2012
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