Tuesday, November 29, 2011



Workout Sequence

Strength
Overhead Press
170x4xMax Effort
3-4-3-3
Final Three Sets Shown

Conditioning
"JT"
21-15-9 for time
Handstand Pushups
Ring Dips
Pushups

Time 14:12 PR...by 30 seconds


Workout Sequence

Strength
Overhead Squat
220lbs x3xMax Effort
3-2-3

Conditioning
10-9-8-7-6-5-4-3-2-1 for time of
Power Clean 155lbs
Chest to Bar Pullups
KB Swings 1.5 pood

time 10:41

Previous time 13:05

Sunday, November 27, 2011


Workout Sequence

Strength
Bent Over DB Rows + Fat Grips
85lbs x4x10

Conditioning
Chipper For Time
500 m Row
50 Box Jumps 20"
50 Pushups
50 Situps
50 Jumping Pullups
50 GHD Hip Extension
50 Ring Dips
50 KB Windmills

time 18min

Workout Sequence

Hypertrophy
Reverse Lunges 3x24Alt. 40lbs DBs

Conditioning
Three rounds for reps of:
135 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
135 pound Jerks, 1 minute
Rest 1 minute


Video Sequence

Strength
Deadlift 431lbs x4x3

Conditioning (only first 2 min shown of 20)
20 min AMRAP (As Many Rounds As Possible)
Squat Clean 95lbs - 10
Double Unders - 20
Deadlift 185# - 10
Box Jump 24" - 20

6 rds Completed

Sunday, November 20, 2011



Workout Sequence

Strength
Seated DB Overhead Press
85lbs DBs -6-5-5 (last set shown)

Conditioning 1
For time
25GHD situps - 1 Muscle Up
20 GHD situps - 2 Muscle Ups
15 GHD situps - 3 Muscle Ups
10 GHD situps - 4 Muscle Ups
5 GHD situps - 5 Muscle Ups

Competitor's time - 5:59
My Time - 5:56...so sweet

Conditioning 2
"Diane"
21-15-9 for time of
Deadlift 225lbs
Handstand Pushups

time 7:55


Workout Sequence
Strength
Front Squat 285x4xMax Effort

10 min Rest

Conditioning
30-30-20 for time of
Wallball 20lbs Medball and 10ft target
Hang Squat Snatch 75lbs (only final rd shown in video)

Thursday, November 17, 2011



Video Sequence

Team WOD - Three Man Team

4 rds for time

Front Squat 95# - 50
Handstand Walk/Plank Hold 20 yards
Wall Ball 20# - 50
Box Jump 24" - 50
Double Under - 150

time 28:50


Video Sequence

Strength
Weighted Dips
65#x3xM.E.
12-10-7
4 min rest

10 min rest

Conditioning
30 Muscle Ups for time
7 min and change

Wednesday, November 16, 2011



Video Sequence

Strength
4 Sets of 331lbs Back Squat for Max Effort
5 - 4 - 2 (drop) - 4

10 min rest

Conditioning (First and Final rounds shown above)
4 rounds for time of
Toes to Bar - 20
Deadlift 225lbs - 20
Sled Drag 90lbs - 40 yards

Time 14:12