Squat
5-5-5+ (65/75/85% T-RM)
For time:
Start with 5 Muscle ups
3 rounds of couplet:
21 Wall Ball (20/14#)
21 GHD Sit ups
then, 5 Muscle ups
Accum. 60 sec Knee Raise
Friday 06.01.12
Squat
5-5-5+ (65/75/85% T-RM)
For time:
Start with 5 Muscle ups
3 rounds of couplet:
21 Wall Ball (20/14#)
21 GHD Sit ups
then, 5 Muscle ups
Accum. 60 sec Knee Raise
Thursday 05.31.12
 |
| Big pull!! |
Bench
5-5-5+ (65/75/85% T-RM)
7 rounds for time:
3 Power Cleans (65-75% 1RM)
5-10-15m Shuttle Run
Weighted Pull ups
3-3-3 (5-5-5 BW)
Wednesday 05.30.12
Press
5-5-5+ (65/75/85% T-RM)
AMRAP 12 min:
15 Double Unders
10 Toes to Bar
5 Handstand Push ups
Tuesday 05.29.12
Deadlift
5-5-5+ (65/75/85% T-RM)
4 rounds for time:
250m Run
15 Box Blast*
15 Push ups
*one foot on box, one foot off. Jump and switch feet
Flexibility Work:
PNF Hamstring
Monday 05.28.12
"Murph"
For time: 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Saturday 05.26.12
Grab at Bar and a Buddy
50 thrusters each (45/33#)
400m walk/run w/ bar
(115/73#)
50 sit ups each (resting
position hold bar at hips)
400m walk/run w/ bar (115/73#)
25 push-ups each hands on bar
(resting position plank with arms locked out)
400m walk/run w/ bar
(115/73#)
25 ring rows each (resting
position hold bar OH)
400m walk/run w/ bar
(115/73#)
* Bar never touches the ground; you must pass it between partners.
If bar touches the ground, 5 burpees each. When loading the bar with
weight the bar must never touch the ground. If you drop or set the bar
down, 5 burpees each. One person working at a time.
Friday 05.25.12
 |
| Bre at the games.. (Thank you for the photo Gwen) |
5-5-5 (40-50-60% T-RM)
21-15-9
Power Cleans (135/95#'s)
HandStand Pushups
4 sets of 5 muscle ups
(sub 1 Strict pullup/1Dip per muscle up)
rest as needed
Thursday 05.24.12
 |
| Trevor working on his butterfly!! |
Squat
5-5-5 (40/50/60% T-RM)
“Helen” 3 rounds for time:
Run 400m
21 KB Swings (53/35#)
12 Pull ups
2 Sets of Max Rep Push ups
Wednesday 05.23.12
Gymnastic Skill Work:
Accum 60 sec of a Planche
Flexibility Work:
PNF Calves
Tabata Work:
Push Press (45/33#)
Hang Power Snatch (45/33)
Sit ups
Strict Chin ups
rest 1 min between stations
Tuesday 05.22.12
 |
| Coach Bre loves Burpees!! |
Press
5-5-5 (40/50/60% T-RM)
AMRAP 12 min:
10 Burpees
10 Back Extensions
Sprint 100m
For time:
Row 500m (2 attempts max)
Monday 05.21.12
Deadlift
5-5-5 (40/50/60% T-RM)
15-12-9
Thruster (135/95#)
Strict Pull ups
Weighted Dips
3-3-3 (5-5-5 BW)
Thursday 05.18.12
Gym is closed today, lets go and support our very own Breanne.. She will be representing SCCF at the games... Way to go Bre, SCCF is really proud of you.. wooohoo!!
Thursday 05.17.12
 |
| Trish making them count!! |
5-3-1+ (75/85/95% T-RM)
On the 2 minute, for 12 min:
3 Ground to Overhead (185/120#)
Weighted Pull ups
3-3-3 (5-5-5 BW)
Wednesday 05.16.12
 |
| Nice form, lean forward, small steps, land in the balls of your feet!! |
Bench
5-3-1+ (75/85/95% T-RM)
Complete:
400m Run
15 Overhead Squat (95/65#)
400m Run
15 Power Snatch
400m Run
15 Shoulder to Overhead
400m Run
Tuesday 05.15.12
 |
| Oliver warming up!! |
Deadlift
5-3-1+ (75/85/95% T-RM)
7 rounds for time:
100m Sprint
7 Toes to Bar
10 Ring Rows
Flexibility Work:
PNF Glute
Monday 05.14.12
Press
5-3-1+ (75/85/95% T-RM)
On the minute, for 10 min:
7 Box Jumps (24/20”)
7 Push ups
Max KB Swings (70/53#)
Gymnastic Skill Work:
Accum 60 sec of a Planche
or Lever
Saturday 05.12.12
Happy Mother's day everyone.. Hope you are having an awesome day..
3 Rounds
20 DB One Arm Power Snatch (alt each arm)
20 Ab Mat Sit Ups
800m Run
Friday 05.11.12
 |
| Synchronized Muscle ups!! |
Bench
3-3-3+ (70/80/90% T-RM)
3 Rounds for time:
30 Squats
3 Muscle Ups
6 Hng Pwer Cleans (185/115#)
Gymnastic Skill Work:
Accumulate 60 sec of an Hanging Knee Raise or L-Sit Progression
Thursday 05.10.12
 |
| Josh making them easy!! |
Squat
3-3-3+ (70/80/90%+ T-RM)
4 Rounds for time:
3 Box Jumps (tall as possible)
9 Handstand Push ups
12 Dips
Wednesday 05.09.12
Cartwheel (non-traversing)
20 reps each leg of Sweeping
20 reps each leg of Standard
AMRAP 15 min:
500m Run
8 KB Swing (70/53#)
16 Push up w/hand release
Tuesday 05.08.12
 |
| Nicole making look easy!!! |
3-3-3+ (70/80/90% T-RM)
6 x 200m Sprint (up to 90%)
rest 5 min
3 sets of 10 Strict K2E
Rest as needed
20 K2E, as fast as possible
Monday 05.07.12
 |
| Brennan practicing his butterfly... |
Deadlift
3-3-3+ (70/80/90% T-RM)
21-15-9
Pullups
Push Press (115/75#'s)
Saturday 05.05.12
Feliz 5 de Mayo!!
Man overboard
3 Rounds
250 row (Rotating off)
Hollow Rocks
Ring rows
Box Jump Burpees
The Rower is the "pace car" everyone else continues the exercise they are doing until the rower finishes and calls "Man Overboard". Everyone then rotates exersises and continues without a break until everyone has rowed three times.
Friday 05.04.12
Skill: Power Snatch
Squat
5-5-5+ (65/75/85% T-RM)
3 rounds for time:
10 Deadlift (225/155#)
10 Handstand Push ups
Thursday 05.03.12
5-5-5+ (65/75/85% T-RM)
For time:
1000m Row
10 Pistols (5 each leg, alternating)
30 Hang Cleans (95/65#)
10 Pistols (5 each leg, alternating)
1000m Row
Wednesday 05.02.12
 |
| Coach Breanne, murdering the run!! |
Accum 60 sec of a Planche
Flexibility Work:
PNF Hamstring
Work work:
800m Run
50 Back Ext
1600m Run
50 GHD Sit ups
800m Run
Subscribe to:
Posts (Atom)