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May 31, 2008

Saturday 05/31/2008 **Run & Thrusters& Push-Ups**

Max Rounds in 20 Minutes Of:

100m shuttle run then 10 #35 plate thrusers and 10 push-ups. also get in 50 pull-ups during the 20 minutes

Posted by Randy at 01:02 AM | | Comments (1)

May 29, 2008

Friday 05/30/2008 **Rest Day**

Rest Day Friday

Posted by Randy at 09:46 PM | | Comments (0)

May 28, 2008

Thursday 05/29/2008 **Swings, Push-Ups & Rows**

50-40-30-20-10 For Time
#53 KB Swing
Push-Ups & Weighted Body Rows
1/2 push-ups & 1/2 body rows each set

Posted by Randy at 09:30 PM | | Comments (0)

May 27, 2008

Wednesday 05/28/2008 **Sprints**

5 x 100m & 3 x 200m Sprints
Rest = 4x Interval Times
We will also work on Kipping P/U

Posted by Randy at 09:30 PM | | Comments (1)

May 26, 2008

Tuesday 05/27/2008 **Just 20 Seconds**

Maxs Reps:
20 Seconds On/Off
8 Rounds Each Exercise
1 Minute Rest Between Rounds
#95 Hang Clean
Ring Pull-Ups
Row (Cal)

Posted by Randy at 09:14 PM | | Comments (1)

May 24, 2008

Sunday 05/25/2008 **Dumbbell Running Bear Variation**

**Dumbbell Running Bear Variation**
For Time:
Dumbell Hang Squat Clean
Push Press
Squat
Curl
7 Sets
Then Run 200m
5 Rounds

Posted by Randy at 10:47 PM | | Comments (1)

May 23, 2008

Saturday 05/24/2008

For Time:
Total Work With Partner =
Run 2 miles
100 Pull-Ups
100 lunge steps
100 frog jumps
200 push-ups
100 sit-ups
100 park bench jumps
Any order
Both people working at same time

Posted by Randy at 10:26 PM | | Comments (1)

May 21, 2008

Thursday 05/22/2008 Fight Gone Bad


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Posted by Randy at 10:04 PM | | Comments (1)

May 20, 2008

C&R 5/19/08...The FUN Begins!

Posted by Randy at 09:17 PM | | Comments (10)

Wednesday 05/21/2008 **Wash Park @ 6:30 p.m.**

Max Rounds In 20 Minutes Of:
6 Pull-Ups
8 Push-Ups
10 Lunge Steps
12 BW Squats

Posted by Randy at 09:10 PM | | Comments (0)

May 19, 2008

Tuesday 05/20/2008

For Time
50 #45 OHS
50 Ring Pull-Ups
Row 1000m
Run 1350m

Posted by Randy at 08:43 PM | | Comments (1)

May 18, 2008

Monday 05/19/2008 **10-9-8-7-6-5-4-3-2-1**

For Time
10-9-8-7-6-5-4-3-2-1 Of:
#53 American KB Swings
Burpees
AbMat Sit-Ups

Posted by Randy at 07:47 PM | | Comments (1)

May 17, 2008

Sunday 05/18/2008 **Jump & Pull**

7 Jumping Pull-Ups
7 #65 Thrusters
5 Minutes On
5 Minutes Off
3 Sets For Max Rounds

Posted by Randy at 08:50 PM | | Comments (1)

May 16, 2008

Saturday 05/17/2008 **Wash Park 9:30 a.m.**

For Time:

50 Pull-Ups
Run 800m
50 Push-Ups
Run 400m
30 Lunge Steps
Run 100m
50 Bench Jumps
Run 100m
50 BW Squats

Posted by Randy at 09:53 PM | | Comments (1)

May 14, 2008

thursday 05/15/2008 **Deadlift**

Max Effort Deadlifts

5-4-3-3-2-2-1-1

25 25" Box Jumps For Time after

Posted by Randy at 09:47 PM | | Comments (1)

May 13, 2008

Wednesday 05/14/2008 **Muscle-Ups & Row**


**Muscle-Ups & Row**
We'll Be Working On Muscle-Ups
& 500m Row Times

Posted by Randy at 11:18 PM | | Comments (1)

Tuesday 05/13/2008 **OHS**

We'll Be Working On Overhead Squats


 

Posted by Randy at 05:39 AM | | Comments (0)

May 11, 2008

Monday 05/12/2008 **Pull, Push, Drag**

For Time:
100 Jumping Pull-Ups
100 Push-Ups
1000m Row

Posted by Randy at 09:30 PM | | Comments (1)

Sunday 05/11/2008 **10x3**

Pose Running Practice
Then team workout
Max Rounds
2 Man Teams, 3 Heats
Rest 1 Minute Between Heats Of:
Run 120m, 10 Bench Jumps Run 120m
10 Lunge Steps / Frog Jump
5 Pull-ups 10 Push-Ups 15 BW Sq

Posted by Randy at 07:58 AM | | Comments (0)

May 10, 2008

Saturday 5/10/2007 **Helen**

3 rounds for time

  • 400 meter run

  • 1.5 pood Kettlebell swing x 21

  • Pull-ups 12 reps

 

Posted by Randy at 08:00 AM | | Comments (1)

May 07, 2008

Thursday 05/08/2008 **Max Rounds 22 Minutes**

Max Rounds In 22 Minutes:
5 #88 KB Swings
5 Pull-Ups
10' Farmers Carry #180
Run 80m

Posted by Randy at 10:08 PM | | Comments (1)

May 06, 2008

Wednesday 05/07/2008 **Elizabeth**

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Posted by Randy at 09:24 PM | | Comments (0)

May 05, 2008

Tuesday 05/06/2008 **3 Rounds For Time**

**3 Rounds For Time**
Round 1
Row 500m Then An = Number (time)
1-2 focus mitt combos
Round 2
100 BW Squats & 100 Side Kicks
Round 3
50 Pull-ups & 50 Hammer Fists

Posted by Randy at 08:59 PM | | Comments (1)

"TD" Workout Blog

Phase II Begins May 5, 2008...Bigger, Stronger, Faster!

Posted by Randy at 08:33 AM | | Comments (12)

May 04, 2008

Monday 05/05/2008 **Max Effort**

**Max Effort**
5-4-3-2-1 Max Effort Reps
Deadlifts & Back Squats
Score = Total Weight Lifted

Posted by Randy at 08:35 PM | | Comments (0)

Sunday 05/04/2008 **Ouch!**

50 Pull-Ups, Then
5 Rounds
Run 120m
30 Bench Jumps
Run 60m
25 BW Squats
Run 60m
20 Lunge Steps

Posted by Randy at 11:11 AM | | Comments (1)

May 02, 2008

Saturday 05/03/2008 **21-15-9 & Then Some**

**21-15-9 & Then Some**
21-15-9 For Time:
Pull-Ups
Burpees
Then Run 1300m

Posted by Randy at 08:42 PM | | Comments (1)