Bars and Stuff

Three rounds of
5 Hang Cleans
10 KB Presses each side
60 second plank
Run 150 yards

Three rounds of
5 Power Cleans
5 Front Reverse Lunges each leg
10 Floor wipers

4 rounds of
10 Front Squats
5 Burpees

Deadlifts

Todays workout was elegant in it's simplicity

10 rounds

5 Deadlifts
10 Pull Ups
10 Push Ups
Increase the weight on the deadlifts through out.

TGIB (Thank God it's Bodyweight)

Today's workout featured nothing but bodyweight exercises, which can be just as challenging as weights, and are often much more challenging. Part one-4 rounds, ten reps each of the following: Tire dips, Reverse Lunges, Pull Ups,Hindu Push Ups,Superman, Staggered Push Ups Part two-Tap Squats,Moutain Hoppers w/Push Ups,Standing broad Jumps Part three-Flying Burpees

Presses and Jerks

Today's workout combined the quintessential upper body movement, the overhead press, with cardiovascular endurance. Part one combined the movements as follows:


1 Press, 2 Push Presses, 3 Jerks, 4 Squat Presses then drop the bar and run around the building once, approximately .15 miles.
5 times.

Then combo set of Alternating Floor Press 10 reps each side and 2 hand Get Up Sit Ups for 10 reps. 3 Times

3 Turkish Get Ups each side, then 30 yard sprint a jog back
3 times.

Well, Someone Said They Wanted to Do Legs...

Today's workout

Barbell Squats, 3 sets, 10 reps each at 75% 1RM
Tire flips, 200 or 300 pound tire, 3 sets, 10 reps
Heavy Dumbbell Cleans 3 sets, 10 reps

Then...
Tabata-20 seconds work, 10 seconds rest, 8 sets.
Dumbbell Squat Jumps

Sledge Hammers, Tires and Burpees. Oh My!

Todays workout was simple, but a serious metabolic conditioning challenge.
50 sledge hammer strikes
21 Burpees
50 sledge hammer strikes
18 Burpees
50 sledge hammer strikes
15 Burpees
50 sledge hammer strikes
12 Burpees
50 sledge hammer strikes
9 Burpees
50 sledge hammer strikes
6 burpees
50 sledge hammer strikes
3 Burpees

Monday's Offering, Kettlebell Fun!

After a warm up that consisted of light jogging, push ups, sit ups, and squats, we embarked upon the day's task.

Starting with the right hand, 30 seconds work/15 seconds rest:
With kettlebells
Suitcase
Clean&Jerk
High Pull
Snatch
Repeat immediately with the left hand. Rest one minute, then do the right and left hand again.

Rest 5 minutes, then perform:
Full body attack 5 reps 3 sets
Full body defense 5 reps 3 sets
Anchored thrusters 5 reps left, 5 reps right, 3 sets.