The Last Workout of 2012

50 Swings 25 Push Ups 50 Swings 25 Modified Pull Ups 50 Swings 25 Squat Jumps 50 Swings 25 Candlesticks X 3

The Workout for Friday December 28th

Squat Press/Reverse Lunge Press/Side Press x 5 each side

High Pull/Snatch/Clean x 5 each side

Swing/Clean/Squat x 5 each side

Swing/American Swing/High Pull x 5 each side

x 4

The Workout for Thursday December 27th

Three Rounds

3 Get Ups each side

3 Get Up Lunge Chops each side

3 Get Up Windmills each side

3 Get Up Thrusters each side

3 Get Up Snatches each side

The Workout for Wednesday December 26th

10-9-8-7-6-5-4-3-2-1
Hang Power Clean and Jerk/Front Squat

Push the Sled after each set

The Workout for Thursday December 20th

21-19-17-15-13-11-9-7-5-3 Overhead Squats

5-5-5-5-5-5-5-5-5-5 Deadlifts

The Workout for Wednesday December 19th

50 Air Squats
25 Ab Wheel
50 Burpees

50 Air Squats
25 Ab Wheel
50 Jumping Pull Ups

50 Air Squats
25 Ab Wheels
50 Push Aways

50 Air Squats
25 Ab Wheels
50 Hammer Drives

The Workout for Tuesday December 18th

Five rounds

10 One-handed Suitcase Lifts each side

20 One-handed Swings each side

20 High Pulls each side

20 Snatches each side

The Workout for Monday December 17th

10-9-8-7-6-5-4-3-2-1
Pull Up
Split Jerk
Hang Clean

The Workout for Friday December 14th

10 Dips
10 Assisted Pistols each side
10 Suspension Strap Pull Ups
10 Single Leg Presses
20 Ab Slides
10 Jump/Split Jumps
X4

The Workout for Thursday December 13th

10 Dumbell Presses on each side 10 Dumbbell Upright Rows on each side X 4 10 Dumbbell Floor Press 10 Alternating Renegade Rows X 4 10 Dumbbell Snatches each side X 4

The Workout for Wednesday December 12th

Four Rounds 45 seconds work/15 seconds rest Turkish Get Ups right Turkish Get Ups left American Swings Push Ups Clean & Jerk right Clean & Jerk left Snatch right Snatch left

The Workout for Tuesday December 11th

Four Rounds
10 DLHP
20 Wall Ball
30 Jumping Pull Ups
40 Russian Twists
50 Mountain Climbers

The Workout for Monday December 10th

18-15-12-9-6 Thruster Slam 3 Wall Climbs after each round

The Workout for Friday December 7th

1-3-5-7-9 Pull Ups 10-20-30-40-50 Swings 100-200-300-400-500 meter row 3-6-9-12-15 Deadlift High Pull

The Workout for Thursday December 6th

20 Hindu Push Ups
20 Tire Sit Ups
20 Step Ups each leg
20 Hammer Drives
Run up and down the stairs five times.
Four rounds

The Workout for Wednesday December 5th

**Roll of the Dice**

Roll three dice:

Lowest die = number of Deadlifts
Highest two dice = number of Burpees

20 Rounds

The Workout for Tuesday December 4th

10 Double Kb Clean & Push Press
20 Modified Pull Ups
X 4

10 Leg Press
25 Heavy Swings
X 4

10 Double Kettlebell Front Squats
10 Double Kettlebell Rows
X 4

The Workout for Monday December 3rd

30 seconds work, 15 seconds rest, four rounds

Rope Jacks

Plank Jacks

Power Jacks

Push Up Jacks

Row Jacks

Dumbbell Jacks

Snatch Jacks

Overhead Squat Jacks

The Workout for Friday November 30th

6 Overhead Squats

6 Burpees

6 Power Muscle Snatch

6 Burpees

6 Hang Snatch

X 6

The Workout for Thursday November 29th

21-18-15-12-9-6-3
Push Ups
Deck Squats
Modified Pull Ups
Double Unders

The Workout fo Wednesday November 28th

50 Swings

25 Mountain Hoppers

25 American Swings

20 Double Sit Up

15 Swing Flips

20 Russian Twist

10 Triple Swings

10 Get up sit ups
X 3

The Workout for Tuesday November 27th

Row one minute 10 Squat Thrusts Run to the Fence and back 10 Squat Jumps 100 Jump Rope 10 Burpees X 5

The Workout for Monday November 26th

30 seconds work, 15 seconds rest
Dumbbell Squats
Mountain Climbers
Alternatimg, 6 rounds each

30 seconds work, 15 seconds rest
Kettlebell Swings
Jumping Jacks
Alternating, 6 rounds each

30 seconds work, 15 seconds rest
Dumbbell Clean and Press
Fast feet
Alternating, 6 rounds each

The Workout for Saturday November 24th

Sledge Hammer Drive 20

Kettlebell Snatch 10 each side

Slam 20

High Pulls 10 each side

Crunch Throw 20

One Handed Swing 10 each side

AMRAP 30

The Workout for Friday November 23rd

Warm Up:
3 Turkish Get Ups each side X 3
Workout:
Push the sled to the last white line, then run from there to the fence and back to the sled, push the sled back to where it started.
Then...
25 American Swings
20 Belly Busters
15 Dumbbell Squat Presses
10 Strict Burpees
5 Barbell Cleans
X 5

The Workout for Wednesday November 21st

5 Snatch Pulls
5 Snatch Grip High Pulls
5 Muscle Snatch from the floor
X5

5 Overhead Squats
5 Hang Power Snatches
X5

5 Hang Snatches
X5

The Workout for Tuesday November 20th

20 Step Ups 10 Pointer Push Ups X3 20 Up and Overs 10 Walkover Push Ups X3 10 Alternating Cossacks 10 One Arm Bench Dips each

The Workout for Monday November 19th

5 See-Saw Press
5 Squat Press
5 See-Saw Row
5 Deadlift High Pull
5 Dumbbell Snatch/Clean
Run the stairs
X5

The Workout for Friday November. 16th

3 Deadlift-add 5 pounds each set until you can no longer perform three reps.
Then...
5 Rack Pulls x 5

The Workout for Thursday November 15th

50 Alternating Sledge Hammer
10 Dumbbell Snatch Presses
20 Dumbbell Swings each side
X 4

The Workout for Wednesday November 14th

TGU 5-4-3-2-1

Wall Ball 50-40-30-20-10

Burpee 25-20-15-10-5

The Workout for Tuesday November 13th

21-18-15-12-9-6-3

Kb Snatches each arm

Deck Squats

Shooters Push Up

Swing Flip Squats

The Workout for Monday November 12th

CrossFit Hero Workout of the Day:

"Badger"

Three rounds

30 Cleans

30 Pull-ups

Run 800 meters

The Workout for Friday November 9th

Three Rounds

12 Dumbbell Upright Rows

12 Dumbbell Squats

Run to the fence and back

12 Dumbbell Snatches

Then...

Three Rounds

5 Eight Count Dumbbell Bodybuilders

10 Dumbbell Cleans

The Workout for Thursday November 8th

Five Rounds

50 Chariot Ropes

25 Wall Ball

25 Sledge Hammer

10 Burpees

100 Jump Rope

The Workout for Tuesday November 6th

2 Sled Pushes(1 push = 100 ft in each direction)

50 Kettlebell Swings

20 Push Ups

20 Tire Sit Ups

X5

The Workout for Wednesday November 7th

Hang Clean/Clean x 3

Hang Power Clean/Power Clean x 3

Push Press/Split Jerk x 3

Hang Clean/Push Press/Split Jerk x3

Clean/Push Press/Split Jerk x 3

Five Rounds

The Workout for Monday November 5th

10 Kettlebell Suitcase Lifts
Farmer's Walk 50 Steps
X 5

10 Kettlebell Cleans
Rack Walk 50 Steps
X 5

10 Kettlebell Presses
Waiters Walk 50 Steps
X 5

The Workout for Thursday November 1st

1-3-5-7-5-3-1

Clean

Split Clean

Jerk

Split Jerk

Snatch

Split Snatch

The Halloween Workout

10 Dead man Burpees

20 Grave Diggers each side

10 Dead lifts

20 Skull Crushers

Spider Crawls

How many rounds? Until you DIE!!! MUUUAAAHAHAHAHA..........

The Workout for Tuesday October 30th

AMRAP 30 Minutes

20 Wall Ball, run to the fence, 20 Slams, run back.

10 Pull Ups

10 Burpees

The workout for Friday November 2nd

Five Rounds
11 Snatches each side
2 TGU each side
20 Hand-to-Hand Swings
12 Lunge Chops each side

The Workout for Monday October 29th

Three Rounds

25 Walking Swings/10 Clean & Jerks right hand

25 Walking Swings/10 Clean & Jerks left hand

20 Sidestep Swings/10 Snatches right hand

20 Sidestep Swings/10 Snatches left hand

10 Cross Swings right side/10 Side Step Snatches right hand

10 Cross Swings left side/10 Side Step Snatches left hand

The Workout for Friday October 26th

Happy Birthday to Me!!!<br />
<br />
7 Rounds<br />
<br />
7 Presses<br />
<br />
7 Front Squat<br />
<br />
7 DLHP<br />
<br />
7 Snatches<br />
<br />
7 Overhead Squat <br />
<br />
7 Cleans<br />
<br />
7 Thrusters <br />

The Workout for Thursday October 25th

"The International"

5 Turkish Get Ups each side

20 American Swings

10 Bulgarian Squats each leg

10 Romanian Deadlifts

30 Russian Twists

X 3

The Workout for Wednesday October 24th

AMRAP 30 Minutes

50 Bear Crawl Steps (count each time a hand hits the ground)

50 Frog Hops

50 Seal Walk Steps

25 Walking Inchworm

Run one lap

The Workout for Tuesday October 23rd

13-11-9-7-5-3-1
Start with the same weight for all three, increase weight each set.

Deadlift High Pull
Thruster
Hang Power Clean

The Workout for Monday October 22nd

Four Rounds

Push the sled to the first cone (25 ft) and back
10 Burpees

Push the sled to the second cone (50 ft) and back
10 Burpees

Push the sled to the third cone (75 ft) and back
10 Burpees

Push the sled to the fourth cone (100 ft) and back
10 Burpees

The Workout for Friday October 19th

Five Rounds

On the first minute:
25 Swings

On the second minute
25 Push Ups

On the third minute
25 American Swings

On the fourth minute
15 Modified Pull Ups

On the fifth minute
Rest

The Workout for Thursday October 18

15 minute AMRAP

20 Squat jumps
10 Toes-to-Bar
20 Sledgehammer drives

Then...

Four Rounds
5 Turkish Get Ups each side
10 Swing Flip Squats

The Workout for Wednesday October 17th

5 Rounds
12 Overhead Squats
21 Mountain Hoppers
12 Power Snatches
21 Belly Busters

95# men
65# women
Scale as necessary

The Workout for Tuesday October 16th

1-2-3-4-5-6-7-8-9-10, 10-9-8-7-6-5-4-3-2-1
Burpees
Pull Ups

The Workout for Monday October 15th

Four rounds of "Roll of the Dice"
For each exercise listed below, roll the dice to determine the number of reps to perform and the cardio activity to perform immediately after it.

Romanian Deadlift High Pull

Hang Clean

Push Press

Squat Press

1 on the dice = Run one lap around the building (200 meters)
2 on the dice = 100 Mountain Climbers
3 on the dice = 200 Jump Rope
4 on the dice = Run up and down the stairs 5 times
5 on the dice = Run to the fence and back
6 on the dice = Run the stair course

Example:
You roll and the dice comes up 3. You would then perform 3 Romanian Deadlift High Pulls and 200 Jump Rope.
Roll again and it comes up 6. Now you would do 6 Hang Cleans and run the stair course.
Roll again and it comes up 1. You now do 1 Push Press and run one lap around the building.
Roll one more time and it comes up 4. You now do 4 Squat Presses and run up and down the stairs 5 times.
This concludes round one, repeat each round with new rolls of the dice.

Workout for Friday October 12th

Suicide Runs
10 Wall Balls
10 Burpees
10 Double Situps

(Late) Workout for Thursday October 11th

20-16-12-8-4
Alternating Kettlebell Snatches
Farmer's Walk once
Alternating Kettlebell single-leg deadlifts
Farmer's Walk once
Alternating Kettlebell swings
Farmer's Walk once
Pistol Presses
Farmer's Walk once

Workout for Wednesday October 10th

20 minutes AMRAP
Run to the fence and back
10 Tire situps
10 Super planks
10 Russian twists
10 Ab rollers

Workout for Tuesday October 9th

3X
10 Barbell lift (random drawing)
10 Back squats
10 Barbell lift (random drawing)
10 Back squats
10 Barbell lift (random drawing)
10 Back squats

(5:30AM class did deadlifts, push presses, and sumo deadlifts)

The Workout for Monday October 8

3 Rounds
10 Walls Climbs
50 Jump Rope
20 Twisting jump squats
50 Jump Rope
20 Hip raises
50 Jump Rope
20 Inch worm pushups
50 Jump Rope
20 Supermans

The Workout for Friday October 5th

1-3-5-7-9; 9-7-5-3-1
Hang Power Clean & Push Press
Hang Clean Thruster
Power Clean & Push Press
Clean Thruster

The Workout for Thursday October 4th

5 Rounds
45 seconds work, 15 seconds rest

Row
Dumbbell Power Clean and Press
Hammer Drive
Burpee
Jumping Pull Up

The Workout for Wednesday October 3rd

10-1

With 2 Kettlebells

Suitcase Lifts
Clean & Press
Front Squats
Bent Row

The Workout for Tuesday October 2nd

25 minute AMRAP

20 American Swings

Run the stairs

20 Modified Pull Ups

20 Ab Wheel

The Workout for Monday October 1st

5 Power Snatches
5 Overhead Squats
5 Hang Snatches
X 5
Then....
5 Power Cleans
5 Front Squats
5 Hang Cleans
X 5

The Workout for Thursday September 27th

AMRAP 25 minutes

6 DLHP

4 Thruster

2 Cleans

The Workout for Tuesday September 25th

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

TGU/High Pull/Clean & Jerk/each side

The Workout for Monday September 24th

4 Laps around the building (1/2 mile) then 40 push ups, squats and belly busters.

3 Laps around the building (3/8 mile) then 30 push ups, squats and belly busters

2 Laps around the building (1/4 mile) then 20 push ups, squats and belly busters

1 Lap around the building (1/8 mile) then 10 push ups, squats and belly busters

the workout for Friday September 21st

5 press / 5 upright rows x 5

7 push presses / 7 deadlift high pulls x 5

9 squat press / 9 power cleans x 5

the workout for Thursday September 20th

Run the stairs
20 Mountain Hoppers
100 Jump Rope
20 Squat Thrusts
20 Deck Squats
X 4

The Workout for Wednesday September 19th

Barbell Complex
1 Deadlift High Pull/1 Ground to Overhead/1 Hang Power Clean x 5
20 Super Plank
x 3

1 Hang Clean/1 Front Squat x 5
20 Belly Busters

5 Cleans
10 Hollows
x 3

10 Rollouts
50 Mountain Climbers
x 3

The Workout for Tuesday September 18th

1 Sled Shuttle
50 Hammer Drives
X7

The Workout for Monday September 17th

20 swings/ 10 pushups x 3
10 snatches each side/ 10 pushups x3
10 high pulls each side/ 10 pushups x 3

20 swings/10 modified pull ups x 3
10 snatches each side/10 modified pull ups x 3
10 high pulls each side/10 modified pull ups x 3

The Workout for Friday September 14th

10 Tap Squats

10 Mountain Hoppers

10 Squat Thrusts

10 Push Ups

10 Squat Jumps

10 Burpees

Run 1 Lap

X 5

The Workout for Thursday September 13th

7 rounds
7 Deadlift High Pulls
7 Hang Power Snatches
7 Hang Power Cleans
7 Push Press

The Workout for Wednesday September 12th

40-30-20-10
Pull Ups
Belly Busters
Dips

Then...
Tabata Super Planks

The Workout for Monday September 10th

21-18-15-12-9-6-3

Db Thrusters

Slams

Db Cleans

Wall Ball

The Workout for Friday September 7th

Four rounds
Row 2 minutes
20 Sit Ups
20 Hip Raises
20 Burpees

The Workout for Thursday September 6th

10 Deadlift/20 Push Ups x 4

5 Power Cleans/20 Super Planks x 4

The Workout for Wednesday September 5th

Ten rounds

Sled Push
20 Belly Busters

The Workout for Tuesday September 4th

Heavy Swings 30 Seconds on, 30 seconds off x 10

Then...
5 Clean and Press each side

7 rack squats each side

9 Snatches

x 5

Then...
5-4-3-2-1 TGU each side

The Workout for Friday August 31st

The Workout for Thursday August 30th

Five Rounds

10 Overhead Speed Squats

10 Floor Wipers

10 Hang Power Snatches

10 Anchored Hip Raises

The Workout for Wednesday August 29th

20-16-12-8-4

Thrusters

Pull Ups

DLHP

Dips

The Workout for Tuesday August 28th

Kettlebell Hopper
Exercise is randomly drawn.
That exercise is performed as a 5 minute AMRAP.
Draw another and repeat.
Four rounds total

The Workout for Monday August 27th

Three Rounds

20 Kettlebell Swings

20 Push Ups

20 Modified Pull Ups

10 Kettlebell Clean and Press each side

20 Mountain Hoppers

10 Kettlebell Rows each side

10 Kettlebell Reverse Lunges each side

15 Kettlebell Snatches each side

The Workout for Friday August 24th

Five Rounds

5 Hang Power Snatch/Overhead Squats

5 Behind-the-Neck Squat Press/Snatch Balance

5 Snatch Grip DLHP/Hang Snatch

5 Snatches

The Workout for Thursday August 23rd

4 Rounds

30 Walking Lunges

20 Side Step Squats

10 Pistols each leg

10 Side Step Ups each leg

100 Calf Bounces

100 Mountain Climbers

The Workout for Wednesday August 22nd

Seven Rounds

7 Push Press/5 Squat Press/3 Thrusters/1 Split Jerk

Then...

Tabata Hang Cleans

The Workout for Tuesday August 21st

AMRAP 30 Minutes

Push the sled

The Workout for Monday August 20th

Three Rounds

15 Kettlebell High Pulls each side
Run to the fence and back

10 Kettlebell Snatches each side
Run to the Fence and back

5 Kettlebell Clean and Jerks each side
Run to the fence and back.

The Workout for Friday August 17th

5 Rounds

5 Push Ups/5 Inch Worm Push Ups/5 Mountain Hopper Push Ups/5 Burpees

5 Knee Raises/5 Knees to Elbows/5 Toes-to-Bar

10 Tri-Directional(right,left,middle) Slams

The Workout for Thursday August 16th

5 rounds

5 Deadlift High Pulls
5 Hang Power Cleans
5 Front Squats
5 Lunges each side
Then...

10 Back Squats
10 Overhead Reverse Lunges

The Workout for Friday August 16th

Five Rounds

Complex A
5 DLHP
5 Hang Power Cleans
5 Front Squats
5 Lunges each leg

Complex B
10 Back Squats
10 Alternating Overhead Reverse Lunges

The Workout for Wednesday August 15th

10 Pull Ups
10 Dips
100 Jump Rope
x3

15 Modified Pull Ups
15 Parallette Dips
100 Run in Place Jump Rope
x3

20 Jumping Pull Ups
20 Jumping Dips
25 Double Unders
x3

The Workout for Tuesday August 14th

Five Rounds

3 Hang High Pulls/1 Power Clean/3 Presses x 3

3 Front Squat/1 Push Jerk/3 Overhead Squat x 3

3 Power Snatch/1 Squat Jerk/3 Thrusters x 3

The Workout for Monday August 13th

AMRAP 25 Minutes

10 One Hand Kettlebell Deadlift High Pulls each side

100 Mountain Climbers

20 Swing Flip Squats

25 Push Ups

Oh Yeah, the Workout for Friday August 10th

Four Rounds

20 High Release Hand to Hand Swings

20 Renegade Lunges

10 Snatch to a Forward Windmill each side

10 Full Body Attacks

The Workout for Thursday August 9th

Bear Crawl

Ab Wheel

Star Jumps

Slams

Five Rounds

The Workout for Wednesday August 8th

Five Rounds
5 Hip Start Clean/Push Press

15 Barbell Burpee High Pulls

10 Fighter Stance Thrusters

The Workout for Tuesday August 7th

50-40-30-20-10

Burpees
American Swings
Sledge Hammer Drives

The Workout for Monday August 6th

Every minute for 30 minutes, perform the following:

1 Clean Pull
1 Power Clean
1 Snatch Pull
1 Power Snatch

The Workout for Friday August 3rd

For time (which means go as fast as you can)

30 each of the following:

Chariot Rope

Box Jump

Slam

Jumping Pull Up

Hammer Drive

Five Rounds

The Workout for Thursday August 2nd

1-2-3-4-5-6-7-8
Kb Press right
Kb Press left
Kb Row right
Kb Row left

Three rounds
Kb Complexes
High Pull/Clean/Lunge Chop x 5 each side
Figure 8/Clean and Jerk x 5 each side

The Workout for Wednesday August 1st

20 Planks with Knee Drive
20 Double Unders
20 Alternating Superman
20 Side to Side Slams
Run the Stair Course
x7

The Workout for Tuesday July 31st

10-9-8-7-6-5-4-3-2-1
Deadlift
Barbell Rollout

Then...
Tabata Hang Cleans

The Workout for Monday July 30th

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Burpee
Power Jack

The Workout for Friday July 27th

"The SSST" (Secret Service Snatch Test) Maximum repetitions of snatches performed in 10 minutes. Switch hands and rest when needed, but push through as much as you can since it's all about achieving the highest number possible. Men 24kg (53#) Women 12kg (24#) Then... 21-18-15-12-9-6-3 Goblet Squats Shooters Push Ups

The Workout for Thursday July 26th

Four Rounds

100 Jump Rope

10 Dumbbell Cleans

50 Chariot Ropes

20 Mountain Hoppers

50 Alternating Sledge Hammer

The Workout for Wednesday July 25th

10 Deck Squats
10 Clean and Jerks each side
X 5

10 Kettlebell Burpee Deadlifts
10 High Pulls each side
X 5

5 Turkish Get Ups each side
X 5

The Workout for Tuesday July 24th

10 Toes to Bar or Knees to Elbows
20 Jumping Pull Ups
X 4

10 Lunge Chops each side
20 Side to side Hanging Knee Raises
X 4

20 Belly Busters
50 Mountain Climbers
X 4

The Workout for Monday July 24th

Five Rounds

15 Dumbbell Cleans

15 Dumbbell Burpees

15 Dumbbell Swings

15 Renegade Row Push Ups

15 Dumbbell Jacks

The Workout for Friday July 20th

21-18-15-12-9-6-3

Hindu Push Ups
Switch Grip Modified Pull Ups
Super Planks
Jumping Pull Ups

The Workout for Thursday July 19th

3 Squat Presses
3  Split Jerks
3 Hang Power Snatch
3 Split Snatch
3 Overhead Squats
100 Jump Rope
X 7

The Workout for Wednesday July 18th

Descending Double 2:1 Intervals of work to rest.

60 seconds Hammer Drive: 30 seconds rest
60 seconds Hang Power Cleans : 30 seconds rest

50 seconds Hammer Drives : 25 seconds rest
50 seconds Hang Power Cleans : 25 seconds rest

40 seconds Hammer Drives: 20 seconds rest
40 seconds Hang Power Cleans : 20 seconds eest

30 seconds Hammer Drives : 15 seconds rest
30 seconds Hang Power Cleans : 15 seconds rest

20 seconds Hammer Drives : 10 seconds rest
20 seconds Hang Power Cleans : end of round

Rest two minutes then repeat with:

Swings/Burpees
Then...
Wall Ball/Sit Ups

The Workout for Tuesday July 17th

10-9-8-7-6-5-4-3-2-1
With two kettlebells
Suitcase
Clean
Squat
Press or Push Press

The Workout for Monday July 16th

5-4-3-2-1
TGU's each side
Run the Stair Course (yes it's 5-4-3-2-1 also)
Hollows with a 5 second hold

The Workout for Friday July 13th

Five Rounds

5 Front Squat/Push Press/Back Squat/Behind the Neck Push Press

5 Press into Squat/Snatch Balance/Overhead Squat

5 Hang Power Snatch/Hang Snatch

The Workout for Thursday July 12th

21-18-15-12-9-6-3
Walking Lunges
Modified Pull Ups
Burpees

The Workout for Wednesday July 11th

5 Hang Clean High Pull 5 Front Squat X 5 5 Hang Cleans x 5 5 Leg Press 5 SLRDL X 5

The Workout for Tuesday July 10th (a tad late)

45 seconds work, 15 seconds rest, 5 rounds

Hammer Drives
Jumping Pull Ups
Wall Ball
Side-to-side Slams
Burpees

The Workout for Monday July 9th

Alternating Floor Press, 5 each side
5 Get Up Sit Ups
X 5

5 Overhead Reverse Lunges each side
5 Windmills each side
X 5

5 Turkish Plank Presses each side
X 5

The Workout for Friday July 6th

Five Rounds

8 Knees-to-Elbow

4 Wall Climbs

6 Pull Ups

100 Jump Rope

Then...Tabata Squat Thrusts

The Workout for Thursday July 5th

10-9-8-7-6-5-4-3-2-1 Deadlift
20-18-16-14-12-10-8-6-4-2 Burpee

The Workout for Tuesday July 3rd

Six Rounds

6 Thrusters
5 Power Cleans
4 Push Press
3 Cleans from hip
2 Split Jerks,one right foot forward, one left foot forward
1 Clean & Push Jerk

The Workout for Monday July 2nd

30-20-10
Double Kettlebell Cleans
Push Ups
Run two laps around the stairs after each round

Then...

7 Swing Flip Squat Push Press
7 Modified Pull Ups
X 5

The workout for Friday June 29th

All on the right hand first, then the left hand with a kettlebell

10 Dead High Pulls
10 Thrusters
10 Snatches
10 Lunge Chops
X 3
Then...

Tabatha  Deck Squats

The Workout for Thursday June 28th

7 Rounds

50 Swings

20 Flying Burpees

The Workout for Wednesday June 27th

Five Rounds

3 Press

3 Push Press

3 Tall Jerks

3 Push Jerks

3 Tall Split Jerks

3 Split Jerks

3 Snatch Balance

3 Split Snatch Balance

The Workout for Tuesday June 26th

5 Ring Pull Ups
10 Alternating Pistols
200 Jump Rope
AMRAP 25 minutes

The Workout for Monday June 25th

5 DLHP/10 HSPU x 5

7 Hang Power Clean/15 Dips x 5

9 Jumping Clean Pulls/20 Push Ups x 5

The Workout for Saturday June 23

21-18-15-12-9

Hang Power Snatch

Overhead Squat

Row 90 seconds after each round

The Workout for Friday June 22nd

20-16-12-8-4
Pull Ups
Thrusters
American Swings
Slams
Burpees

The Workout for Thursday June 21st

Five continuous rounds

40 seconds work, 20 seconds rest

Swings
Sidestep Snatch (R)
Swings
Sidestep Snatch (L)

The Workout for Wednesday June 20th

10 Deck Squats

20 Belly Busters

10 Knees-to-Elbows

20 Plank Rotations

20 Power Jacks

Five Rounds

then...

Tabata Hammer Drives

The Workout for Tuesday June 19th

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

Deadlift High Pull
Power Clean
Thruster

Then...
Deadlift 5x3

The Workout for Monday June 18th

21-18-15-12-9-6-3
Reverse Lunges each side
Modified Pull Ups
American Swings
Burpees

The Workout for Thursday June 14th

Jump Rope 100-90-80-70-60-50-40-30-20-10

Burpees 10-9-8-7-6-5-4-3-2-1

Thrusters 10-9-8-7-6-5-4-3-2-1

The Workout for Wednesday June 13th

1-2-3-4-5, 5-4-3-2-1 Ladder of

One Hand Swing
Kb Clean
Kb High Pull
Kb Snatch

Then...

10-8-6-4-2 Ladder of

Figure 8 Snatch/Goblet Squat

The Workout for Tuesday June 12th

27 Minutes AMRAP

20 Wall Ball

5 TGU

10 Deck Squats

20 Slams

The Workout for Monday June 11th

5 Rounds

3 Power Snatches

3 Overhead Squats

3 Hang Snatches

25 American Swings

10 Burpees

Row 250 meters

The Workout for Friday June 7th

5 Rounds

5 Rope Climbs

5 Wall Climbs

100 Run in Place Jump Rope

The Workout for Thursday June 7th

Five Rounds With Two Dumbbells

5 Presses
5 Squats
5 Upright Rows
5 Cleans
5 Deadlifts
5 Squat Thrusts
5 Push Ups

Then...
5 Full Body Attacks x 5

The Workout for Wednesday June 6th

30 seconds Chariot Ropes, 15 seconds rest, 30 seconds Agility Ladder 15 seconds rest x 3

10 Tire Flips, 5 Kb Push Presses x 5

15 Heavy Swings, 10 Modified Pull Ups x 4. Increase swing weight each round

5 Kb Squat Jumps x 5. Use the heaviest kettlebell from the swings.

6 Over the Bar Burpees x 5

The Workout for Tuesday June 5th

Warm Up:
3 Lightweight TGU/Windmills each side/25 Swings
2 Lightweight TGU/Windmills each side/20 Swings
1 Lightweight TGU/Windmills each side/15 Swings

Workout:
Three Rounds
30 seconds work/15 seconds rest

Bent Row R & L
Swing R & L
Clean and Jerk R & L
High Pull R & L
Snatch R & L

The Workout for Monday June 4th

Three Rounds

50 Alternating Sledgehammer

25 Superman

40 Slams

20 Inchworm

30 Wall Ball

15 Hollows

20 Burpees

10 Knees-to-Elbows

The Workout for Friday June 1st

1 Strict Press/3 Push Press/5 Jerks x 5. Increase weight every set

1 Upright Row/3 Hang Muscle Cleans/5 Hang Power Cleans x 5. Increase weight every set

Then...

3 Muscle Clean and Press

3 Muscle Clean and Push Press

3 Muscle Clean and Jerk

3 Muscle Clean and Split Jerk

3 Muscle Clean and Squat Jerk
X3

3 Hang Power Clean and Press

3 Hang Power Clean and Push Press

3 Hang Power Clean and Jerk

3 Hang Power Clean and Split Jerk

3 Hang Power Clean and Squat Jerk
X3

It's Time for a Burpee Challenge

I am presenting a Burpee Challenge, starting Sunday, Jun 3rd 2012 and ending on Saturday, August 11th 2012. The format will be based on weekly totals, instead of daily totals as in the past. This will allow you to plan your rest days more easily I believe. The challenge goes as follows:

1. Week one starts on Sunday, June 3rd. The total for the week is 150 Burpees.
2.  Perform these in whatever format that you wish, whether it's all at once or breaking them up over the course of the week. 
3. Each successive week the required total goes up by 50, i.e. week 2 total is 200, week 3 is 250 etc, until week 10 when the total will be 600.
4. Burpees performed during workouts count toward the weekly total.
5. Burpee overages cannot be rolled into the following week.
6. If the weeks required burpees are not completed, they must be made up in the following week, in addition to that weeks burpees
7. This is the accepted burpee form:  

Benefits of participating in challenge are increased fitness levels, core strength, mobility and a reduction in body fat.  Even if you doubt your ability to complete the challenge, you have nothing to lose and a lot to gain by at least trying. And be sure to follow Body Focus Fitness & Performance on Twitter and Facebook.  You can post updates about your progress and see what others have to say about theirs. Good Luck!

 

The Workout for Thursday May 31st

5 Pull Ups
50 Jump Rope
25 Squats

10 Pull Ups
100 Jump Rope
50 Squats

15 Pull Ups
150 Jump Rope
75 Squats

20 Pull Ups
200 Jump Rope
100 Squats

25 Pull Ups
250 Jump Rope
125 Squats

The Workout for Wednesday May 30th

Burgener Warm Up:

3 Hang Pulls
3 Hang High Pulls
3 Muscle Snatch
3 Snatch Landing
3 Snatch Drop
3 Hang Power Snatch

Rest one minute, then perform the following without pause:

Barbell Complex #1
1 Deadlift
1 Romanian Deadlift
1 Romanian Deadlift High Pull
1 Hang Power Clean
1 Front Squat
X5
3 Cleans

The Workout for Tuesday May 29th

Six rounds

Run one lap around the building (250 yards)

20 Pull Ups

20 American Swings

Memorial Day Workout

Kettlebell Version of Crossfit Hero WOD "Randy"

For time: 75 Kettlebell Snatches each arm 35lb men, 26lb women

Rest 5 minutes

Then...

Crossfit Hero WOD "JT"

For time:

21-15-9

Handstand Push Ups (modify if necessary)

Ring Dips (bar or parallette dips if no rings available)

Push Ups

The Workout for Friday May 25th

Five Rounds

5 Get Up Push Up w/Dumbbell each side

10 Snatch/Windmill on one knee w/Dumbbell each side

10 Reverse Jack Knives

100 Jump Rope

The Workout for Thursday May 24th

5 Overhead Squats

5 Floor wipers

5 Hang Snatches

5 Windshield Wipers

5 Power Snatches

X5

The Workout for Wednesday May 23rd

Four Rounds

10 Chin Ups

20 Step Ups each leg

30 Hammer Drives

20 Push Ups

30 Wall Ball

20 Squat Thrusts

The Workout for Tuesday May 22nd

Five Rounds With Two Dumbbells

5 Cleans/5 Split Jerks
20 Anchored Hip Raises

Five Rounds With One Dumbbell

10 Snatches each side
20 Mountain Hoppers

Five Rounds With One Dumbbell

5 Split Snatches each side/10 Squat Jimps

By the way...

Today's workout is for time. Start the stopwatch and go through as fast as excellent form will allow. Feel free to post your times.

The Workout for Monday May 21st

10-9-8-7-6-5-4-3-2-1

Clean High Pull

Toes-to-Bar

Dips

The Workout for Saturday May 19th

10-9-8-7-6-5-4-3-2-1

Barbell Thruster

Burpee

Pull Up

The Workout for Friday May 18th

3 Rounds

20 Snatches each side

20 Figure 8 Squats

10 Reverse Lunge Presses each side

10 Lunge Chops each side

5 TGU each side

The Workout for Thursday May 17th

40 seconds work, 20 seconds rest.
Perform each circuit three times non-stop before moving to the next.
One minute rest between circuits

Circuit #1

Ab Wheel

Rope

Wall Ball

Circuit #2

Deck Squat

Mountain Climber

Slam

Circuit #3

Sit Up Slam

Squat Thrust

Thruster

The Workout for Wednesday May 16th

Five Rounds

DLHP/Clean x 5

Hang High Pull/Hang Clean x 5

Power Clean/Hang Power Clean x5

Front Squat/Reverse Lunge x 5

Push Press x 5

The Workout for Tuesday May 15th

10 Rounds

10 Push Ups

20 Squats

20 Belly Busters

100 Jump Rope

The Workout for Monday May 14th

15-12-9-6-3
Muscle Snatches
Hang High Pull
Power Snatch

3-6-9-12-5
Snatch Grip DLHP
Overhead Squats
Hang Snatches

The Workout for Saturday May 12th

5 Deadlift

1 Sled

5 Pull Ups

The Workout for Friday May 11th

Three Rounds

10 Kb Snatches each side

10 Dips

10 Kb High Pulls each side

10 Shooters Push Ups

10 Kb Cleans each side

Then...

Tabata Lunge Chops

The Fountain of Youth

According to a recent study led by Tim D. Spector, a professor of genetic epidemiology at King's College in London, exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

"These data suggest that the act of exercising may actually protect the body against the aging process," said Spector.

Here's the study in a nutshell:
• Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
• Once a telomere gets too short, that cell can no longer divide.
• Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
• The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
• It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
• People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
• People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
What does this mean to you? Workout frequently, workout hard and the fountain of youth is literally at your fingertips!

The Workout for Thursday May 10th

Keyna's Last Workout 
(Well for now at least)

4 Rounds

One lap around the building

25 American Swings

25 Hammer Drives

15 Burpees

5 Turkish Get Ups each side

10 Toes to Bar

5 Cleans

The Workout for Wednesday April 9th

Four Rounds

45 seconds work, 15 seconds rest

Squat Thrust/Side Hop

Tuck Jumps

Ski Hops

Mountain Climbers

Split Jumps

Burpees

The Workout for Tuesday May 8th

Use a barbell, two dumbbells or two kettlebells

10-9-8-7-6-5-4-3-2-1

Squat Press
Deadlift High Pull
Clean
Snatch

GearFFIT Monday: Grip or Slip

You grab a barbell. You swing a kettlebell. You hang from a pull up bar. These activities all have one thing in common: a secure grip is needed to safely and effectively execute them. And when you're deep into a workout, with the sweat pouring your grip can become a tad suspect. So what does one do when the bar is slick and the grip is failing? Many will don gloves in an attempt provide grip and protect their hands, but is this best solution? While gloves will undoubtedly protect your hands, the padding in the palm alters the diameter of your grip leaving you with more of a finger based grip than a palm based one. Now if you are doing pressing movements that doesn't present much of a problem, but if you are pulling a barbell or swinging a kettlebell then that finger based grip will start to fail in short order.

Enter chalk. Chalk is probably most seen by the general public in gymnastics competitions where you never see a participant mount an apparatus without first stopping at the chalk bucket, and for good reason. Chalk absorbs the moisture on your hands so you don't have to worry about slippage, and unlike gloves, there's no obtrusive padding to interfere with the natural diameter of your grip so you will have a safe, secure hold on that barbell, kettlebell or pull up bar every time. And with a more secure grip you can concentrate on the workout itself and lift with confidence. "What about the mess", you ask? Efforts have been made by manufacturers of chalk to reduce the amount of "dust" their products leave behind making clean up minimal and easy.

Chalk is relatively inexpensive and can be found at many places online including Amazon.

So ditch the gloves, start using chalk and get a grip on your workouts.

~Kevin

The Workout for Monday May 7th

21-18-15-12-9-6-3

Modified Pull Ups

Hip Raises

Push Ups

Sit Backs

Belly Busters

Run the Stairs

The Workout for Friday, May 4th

<p>9 Deadlifts<br> <br/> 7 RDL<br> <br/> 5 Hang Power Cleans<br> <br/> 3 Front Squats<br> <br/> 1 Clean<br> <br/> AMRAP 25 Minutes</p> <br/>

The Workout for Friday May 4th

9 Deadlifts

7 RDL

5 Hang Power Cleans

3 Front Squats

1 Clean

AMRAP 25 Minutes

The Workout for Thursday May 3rd

Four Rounds

10 Deadlifts

25 Sledgehammer each side

25 Squats-to-Ball

25 Hammer Drives

25 Step ups each leg

The Workout for Wednesday May 2nd

10 Kb Clean and Jerks each side

10 Kb Rows each side

20 Push Ups

10 Kb High Pulls each side

10 Super Planks

10 Snatches each side

Four Rounds

The Workout for Tuesday May 1st

Three Rounds

3 Turkish Get Ups each side

10 Side Slams each side

5 Side Plank Snatches

20 Slams

10 Get Up Sit Ups

20 Wall Ball

Then...

Tabata Kb Thrusters

The Workout for Monday April 30th

15-12-9-6-3 Snatch Balance w/.25 bodyweight (Scale to ability if necessary)

50-40-30-20-10 Kb Swings w/.5 bodyweight (Scale to ability if necessary)

15-12-9-6-3 Barbell Hang Snatches w/.5 bodyweight(Scale to ability if necessary)

FoodFFIT Friday: A few words about coconut from our BFF athlete Cheri - our resident cocoNUT!

I love all things coconut. Coconut flakes, coconut butter/manna/concentrate (different words for the same thing), shredded coconut, coconut milk, even coconut flavored La Croix sparkling water...but most of all coconut oil. It is my holy grail. I am not kidding. There are ENDLESS possibilities with coconut oil. It is nutritious AND delicious. It is full of vitamins, minerals and fiber (you do not need “whole grains” for fiber…but that is a completely different post). Yes, it is saturated fat. Saturated fat is not the enemy the media once made it out to be. Trans fats and highly processed, man-made fats are the enemy. (That’s a different post as well.)

Coconut oil has been studied to show that the high lauric acid content of coconut oil is beneficial in attacking viruses, bacteria, and other pathogens. It has been shown to aid in weight loss. It has been known to slow the progression of Alzheimer’s and possibly prevent it. I know that for a friend of my grandmother’s, this proved to be true. There are several other health problems that it has been known to improve or cure.
For more detailed information on the above, check the following links:
http://coconutresearchcenter.org/
http://www.hybridrastamama.com/2012/01/160-uses-for-coconut-oil.html - this one has a whopping 160 uses for coconut listed!

There are tons of manufacturers of coconut oil. The best option is to get virgin, unrefined coconut oil. Regular markets do not always have unrefined options. Even the stores that do have it may still have refined, so read your labels.
Known stores that carry virgin, unrefined coconut oil:
Trader Joe’s
Whole Foods
Sprouts
and health food stores (there is one at Alma School and Elliot that has a pretty good selection)

My favorite brands that I’ve used personally are:
1) Tropical Traditions Organic Virgin Coconut Oil - Green Label (Gold Label is their “top” oil, but it can have a bit of a fermented smell/taste so I prefer the Green). Their site has free shipping specials often, plus they have recipes, a blog and a whole line of coconut products in addition to the oil. For the cocoNUTS, they have bulk options such as 1 gallon and 5 gallon buckets.
http://www.tropicaltraditions.com/virgin_coconut_oil2.htm

2) Garden of Life Virgin Coconut Oil – this is a quality coconut oil that I have used and like a lot.
http://gardenoflife.com/ProductsforLife/LIVINGFOODS/ExtraVirginCoconutOil/tabid/680/Default.aspx

3) Trader Joe’s Organic Virgin Coconut Oil – it’s not as awesome as the others, but at $5.99/jar, it’s a good option.

Nutiva, Dr. Bronner’s and Barlean’s also have good reputations.

Here are some of the many uses for coconut oil that I have had great success:
1) Replace unhealthy “vegetable” oils with coconut oil in all cooking and baking.
2) Add to smoothies
3) Add to coffee
4) Use it to heal burns, insect bites and cuts (first-hand experience for all!)
5) Use it as a sunscreen
6) Use it as a moisturizer – face and body
7) Use it as a cleanser / makeup remover
8) Use it in place of shaving cream and follow up as an after shave
9) Use it instead of eye cream
10) Coat the inside of your nostrils when it’s dry or if you have nosebleeds
11) Use it as a carrier oil for essential oils (to spread the oils further or if they are really strong and require dilution)
12) Use it as a deep conditioner for your hair
13) Use it to tame flyaway hair
14) Use it to moisturize leather
15) Use it to season cast iron pots and pans
16) Use it to pop popcorn (only non-GMO kernels, please!)
17) Use it as a nail oil instead of the over-priced tiny salon brand bottles
18) Whip it to make a coconut oil body butter http://www.livingthenourishedlife.com/2012/02/homemade-whipped-coconut-oil-body.html
19) Use it as an exfoliator (with baking soda)
20) Can be used as deodorant – I have tested it with baking soda and it does work…but it does not prevent perspiration
21) Use to remove ink pen marks from a toddler’s legs

There are probably more, but this is my main list. I know from a few friends that it did increase their milk supply while breastfeeding. As you can see, this is miraculous oil! I highly recommend adding coconut oil to your daily routine – both for cooking and skincare.

The Workout for Friday April 27th

The Workout for Thursday April 26th

Every minute on the minute, for 15 minutes perform the following complex:

1 Clean/1 Hang Clean/1 Power Clean/1 Hang Power Clean

Then...

AMRAP 10 Minutes

5 Clean Pulls
5 RDL
5 Hang High Pulls

The Workout for Wednesday April 25th

40-30-20-10

Hammer Drives

Jumping Pull Ups

Burpees

Ab Wheel

What does BFF trainer Chris do in her off time?

It is a really great idea to find some activities to keep you active in your "off" time from the gym. Cross training is fantastic for confusing your body, which in turn can help you burn more calories. It is easy to get into a "rut" or training the same way while you are at the gym. This will help keep things interesting and in the long run, keep you more motivated.

Another great part about participating in other activities is that it is a good measure for how well you actually are performing in the gym. If you aren't necessarily dropping weight, but getting more fit, this can be an encouraging sign that may only be evident by engaging in another form of exercise. I play soccer in my "off" time. It changes the way I workout because I can actually feel the results of my gym training while playing. If I had a not so stellar week of training, I pay the consequences on the field, and vise versa. It is "something to works towards", or an extra bit of motivation knowing you have to work hard to play your best, or keep up with the pack while hiking, etc.
Pick a new activity and go for it. Your body will thank you :)

The Workout for Tuesday April 24th

Three Rounds

1 minute: Kettlebell Swings

Then

12 Single Leg Deadlift each leg

12 One Arm Kettlebell Rows each arm

Three Rounds

1 Minute: American Swings

Then

12 Split Deadlifts each leg

12 Kettlebell High Pulls each arm

Three Rounds

1 Minute: Swing Flip Squats

Then

12 Bottoms Up Windmills each side

12 Snatches each arm

The Workout for Monday April 23rd

Five Rounds

12 Dive Bomber Push Ups

5 Turkish Get Ups each side

12 Toes-to-Bar or Knees-to-Elbows

1 Suicide

The Workout for Friday April 20th

1 Sled Push

5 Cleans/1 Sled Push

100 Jump Rope/5 Cleans/1 Sled Push

5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push

50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push

5 DLHP/50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push

Run to the fence and back/5 DLHP/50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push

5 Clean and Jerk/Run to the fence and back/5 DLHP/50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push

The Workout for Thursday April 19th

10-9-8-7-6-5-4-3-2-1
Pull Ups
Or
20-18-16-14-12-10-8-6-4-2
Modified Pull Ups
100-90-80-70-60-50-40-30-20-10
Sledgehammer Drives

The Workout for Wednesday April 18th

1-2-3-4-5
Snatch High Pull
Power Snatch
Overhead Squat

Then...

1 Snatch @ hip
1 Snatch @ mid-thigh
1 Snatch @ below-the-knee
1 Snatch @ floor
X8

Then...

Tabata Back Squat
Tabata Snatch Jacks

Lesley Goes Outside with MovNat

I (Lesley) love learning new ways to get and stay fit.  So, this weekend I took a MovNat (www.MovNat.com) workshop at Papago Park.  MovNat is the idea of moving naturally.  The idea is simple in thought, but when was the last time you climbed UP a slide, played tag, or climbed a tree?  That’s exactly what I did with the instruction of Brian Tabor.  

I’ve got to say, it was the most fun I’ve had in a long time.  The day was cool, overcast, and a little windy (not typical for Phoenix).  We began our warm up by closing our eyes.  Brian told us to just do movements we’ve never put our body in before – so I rolled and tumbled and stretched.  It’s freeing (and thankfully everyone had their eyes closed too).   

Then we learned to walk.  We followed Brian’s lead and pretended to walk over electrified fences and through narrow caves and under barbed wire.  The key was to visualize and put effort into whatever we did.   Visualization translates well into any exercise that you try.  Have you ever been so tired that you though you couldn’t do one more pull-up or one more sit-up?  Next time visualize what would happen if you didn’t!  Pretend you’d fall into lava or you were trying to rescue a loved one.  Bet you’d find that extra strength then!

We continued the day learning ground work – rolling in the grass and learning to effectively move our bodies from various positions.  I found several of the techniques we learned will be valuable in opening up the hips for many of the lifts we do.  There is a great hip opener for Turkish get-ups too.  Can’t wait to show Kevin that one!

Working on all fours came next.  We ran like bears, hopped like frogs, crawled like crabs and ran like werewolves.  Sometimes the best way to move is on hands and feet.  Have you ever tried climbing Camelback Mountain?  If so, you’ll know what I mean.

Another portion of our day consisted of moving people and things around – moves that can be very practical in every-day life.  I loved seeing the guys’ faces when I lifted one of them on my shoulders and walked him around the park.  If I was out hiking and someone broke a leg, now I know I could likely get them to safety.  As with all the training, knowing the proper technique and figuring out how to mentally break the barrier of “I can’t do that” opens the world to so many new and rewarding challenges.

We didn’t stay on the ground the entire day.  Brian taught us the best way to climb trees.  This one I have to keep practicing. But I did climb a pole with my bare feet!  And I walked on a railing too.  These are two things that I never would have imagined even attempting.  But with Brian’s direction, the skills aren’t actually as hard as you’d think.  Maybe I'll try Parkour next.

I know I’m leaving out so many things I learned, like balancing and jumping and breathing.  But I suggest that the next time the class comes to our area, try MovNat.  It’s for all fitness levels and it really opens your eyes to the fact that the world is our gym – we just need to re-learn how to move in it naturally.

The Workout for Tuesday April 17th

25 Minute AMRAP

10 Tire Flips

10 Burpees

100 Jump Rope

The Workout for Monday April 16th

10 Clean/Jerk/Lunge Chop (R)

10 Rack Squats (R)

11 Figure 8 w/hold

10 Rack Squats (L)

10 Clean/Jerk/Lunge Chop (L)

Repeat in reverse order

Three Rounds

The Workout for Friday April 13th

10 Rounds

25 American Swings

One lap around the building

The Workout for Thursday April 12th

Hang Five Rounds

5 Muscle Snatch/Overhead Squat

5 Push Jerk/Behind the Neck Jerk

5 Hang High Pull/Hang Power Snatch

Five Rounds

3 Shin to Chin + 1 Hang Snatch

6 Alternating Overhead Reverse Lunges

Three Rounds

10 Barbell Burpees

The Workout for Wednesday April 11th

Five Rounds for Time

10 Pull Ups or 20 Modified Pull Ups

10 Pistols each leg

20 Super Planks with a Push Up

The Workout for Tuesday April 10th

Power Clean 5 x 5

Clean Pull High 5 x 5

Clean Pull 5 x 5

Deadlift 5 x 5

The Workout for Monday April 9th

10 Minute AMRAP

10 Renegade Rows/Run to the fence and back

For 15 minutes:

15 seconds on, 15 seconds off

Dumbbell Press
Dumbbell Squats
Dumbbell Thrusters

The Workout for Friday April 6th

With one Kettlebell, Five Rounds:

Do all with the right hand, then the left hand
5 Clean and Press
5 Squats
5 High Pulls
5 Snatches

Then

Five Rounds
7 Full Body Attacks
25 Double Swings

Oops, Late Workout Post for Thursday April 5th

Five Rounds
30 Seconds work, 15 seconds rest

Mountain Climbers

Power Jacks

Bird Dog Hoppers

Prisoner Jacks

Ab Wheel

Stick Jacks

The Workout for Tuesday April 3rd

Five Rounds

10 Dips

20 Slams

30 Walking Lunges

20 Sit Ups

10 Burpees

The Workout for Monday April 2nd

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

Deadlift

Deadlift High Pull

Power Clean

Then...

3 Front Squats x 5

Then...

2 Power Clean and Jerk x 5

Then...

1 Clean and Split Jerk x 5

The Workout for Friday March 30th

5 Rounds

50 Hammer Drives

Run one lap with the Sledgehammer

25 Sit Ups with the Sledgehammer

10 Plank Rotations with the Sledgehammer each side

The Workout for Thursday March 29th

Five Rounds

7 Push Press

5 Overhead Squat

3 Pre-Split Jerks

1 Split Jerk

Five Rounds

3 Hang Power Snatch

3 Hang Snatch

3 Hang Split Snatch

The Workout for Wednesday March 28th

(-- seconds work)/(--seconds rest)
60/30 Ropes
50/25 Wall Ball
40/20 Slam
30/15 Jump Rope
20 seconds of Burpees to end the round

60/30 Wall Ball
50/25 Slam
40/20 Jump Rope
30/15 Rope
20 seconds of Burpees to end the round

60/30 Slam
50/25 Jump Rope
40/20 Rope
30/15 Wall Ball
20 seconds of Burpees to end the round

60/30 Jump Rope
50/25 Rope
40/20 Wall Ball
30/15 Slam
20 seconds of Burpees to end the round

Then...

Tabata Mountain Climbers

The Workout for Tuesday March 27th

Three Rounds

Using a metronome to set the cadences, perform the following:

One minute of swings at 40 beats per minute; each beat equals one swing

One minute of squat presses each side at 15 beats per minute; each beat equals one squat press

One minute of snatches each side at 20 beats per minute; each beat equals one snatch

Two minutes of six step Turkish Get Ups each side at 24 beats per minute; each beat equals one step

The Workout for Monday March 26th

Four Rounds

10 Dumbbell Sit Ups

10 Dumbbells Cleans

10 Dumbbells Burpees

Then...

Tabata Upright Row Jacks

The Workout for Friday March 23rd

10-9-8-7-6-5-4-3-2-1

Muscle Snatch from the floor

Floor Wiper

Behind the Neck Push Press

The Workout for Thursday March 22nd

The Workout for Wednesday March 21st

10 Minute AMRAP

8 Thrusters

8 Hang Power Cleans

8 Minute AMRAP

8 DLHP

8 Push Press

6 Minute AMRAP

8 Hang Power Snatch

8 OH Squat

The Workout for Tuesday March 20th

1-3-5-7-9-11-9-7-5-3-1

Pull Up

Kb Suitcase each side

Kb Snatch each side

Ab Wheel

The Workout for Monday March 19th

Well everyone I'm back! After a good week off I'm ready to get back to work. Thanks again to Lesley and Chris for filling in for me.

4 rounds-30 Seconds work/15 seconds rest


Push Up

Jumping Jacks

Hindu Push Up

Squat Jumps

Bird Dog Push Ups

Ski Hops

Push Up Jacks

Power Jack

The Workout for Friday March 16

3x
10 Reverse kettlebell lunge Right/ row Right + Reverse kettlebell lunge Left/ row Left then inch worm to a push up and back up
Run the stairs and back
10 Alternating swings/ clean/ press
Run the stairs and back
10 double KB situps/ getup situp with KB/ Russian twist
Run the stairs and back

The Workout for Thursday March 15th

Minute 1 = 1 clean
Minute 2 = 2 cleans
Minute 3 = 3 cleans
Continue until the #Minutes does NOT = #Cleans

The Workout for Wednesday March 14th

AMRAP (As Many Round As Possible)in 4 minutes
10 Alternating pistols (1 leg squats)
10 Alternating bumper plate halos

Active Rest 1 minute
Lateral side jumps (ski jumps)

AMRAP in 4 minutes
10 Hindu pushups
10 Hip extensions

Active Rest 1 minute
Run in place

AMRAP in 4 minutes
10 Explosive super planks
10 Mountain hoppers

Active Rest 1 minute
Medicine Ball Jacks

Alternating Tabata (8 rounds of 20 seconds work and 10 seconds rest)
Star plank (1 leg and the opposite arm are planked, the other two are off the ground)
Double situps

The Workout for Tuesday March 13th

5X

100 jump ropes
3 Barbell Suitcase Deadlifts (right side)
3 Barbell Suitcase Deadlifts (left side)
6 Beyond Range Deadlifts
6 Sumo Deadlifts
6 Conventional Deadlifts

The Workout for Monday March 12th

3 Rounds

30 Figure 8s with Hold
10 Deck Squats
60 Alternating Swings
20 Squat Jumps
90 Alternating Sledgehammers
30 Burpees

The Workout for Friday March 9th

the Workout for Thursday March 8th

Five Rounds

30 Slams

Run to the fence and back with medicine ball

30 side to side Slams

30 Medicine Ball Jacks

The Workout fpr Wednesday March 7th

5 Rounds

15 Overhead Squats @50% 1RM

10 Hang Snatches @125% Overhead Squat weight

5 Snatch Pulls @300% Overhead Squat weight

The Workout for Tuesday March 6th

5-4-3-2-1 TGU each side

25-20-15-10-5 Lunge Chops each side

Run the Stairs

The Workout frio Monday March 5th

10 Upright Rows
20 Push Ups
x 3

10 Deadlift High Pulls
20 Squat Thrusts
x 3

10 Hang Cleans
20 Burpees
x 3

The Workout for Friday March 2nd

The Workout for Thursday March 1st

Burgener Warm Up x 3 (See video below)



Then

5 Snatch Balance/Overhead Squats x 5

5 Three Quarter Snatch/5 Power Snatch x 5

5 Hang Snatch High Pulls x 5

5 Hang Power Snatch/5 Hang Split Snatch x 5

The Workout for Wednesday February 29th

Run one lap

20 American Swings

10 Pull Ups

X 8

The Workout for Tuesday February 28th

Five Rounds

5 Dumbbell Deadlifts

5 Dumbbell Deadlift High Pulls

5 Dumbbell Shoulder Squats

5 Dumbbell Presses

5 Dumbbell Squat Presses

5 Dumbbell Cleans

Then, Five Rounds

5 Dumbbell Power Clean & Press

5 Dumbbell Clean & Press

The Workout for Monday February 27th

Hammer Drives 60

Double Kettlebell Squat 10

Chariot Rope 60

Double Kettlebell Clean 10

The Workout for Friday February 24th

5 Arm bar each side

5 One arm Get Up Sit Up each side

5 T Plank Snatch each side

5 Reverse Plank Press each side

5 Overhead Squat to Reverse Lunge to Sit each side

5 Reverse Lunge Press each side

Run to the fence and back

Three Rounds

The Workout for Thursday February 23rd

21-18-15-12-9-6-3

Modified Pull Ups

Parallette Dips

Double Sit Up

Burpees

The Workout for Wednesday February 22nd

Five Rounds

Overhead Squats x 3
Snatch Landings x 3
Muscle Snatches x 3
Hip Snatch Pulls x 3
Hang Snatch Pass By x 3

Three Rounds

Hang High Pull x 3/Hang Snatch x 1
Hang Power Snatch/Hang Split Snatch x 5

Five Rounds

Behind-the-Neck Thrusters x 5
Anchored Hip Raise x 10

The Workout for Tuesday February 21st

15 Kb Snatches each side

25 Sledgehammer strikes each side

30 Alternating Swings

50 Alternating Hammers

25 American Swings

25 Hammer Drives

Three rounds

The Workout for Monday February 20th

5 Rounds

Clean Pull/Clean High Pull/Power Clean/Clean x 5

Front Squat/Reverse Lunge x 5

Push Press/Split Jerk x 5

The Workout for Friday February 17th

5 Lunge Style Turkish Get Ups each side

5 Hardstyle Get Ups each side

5 Squat Style Get Ups each side

5 Slo Mo Progressive Get Ups each side

5 Fluid Style Get Ups each side

5 Snatch Half Get Ups each side

10 Two Hand Get Ups

10 Goblet Get Ups

The Workout for Thursday February 16th

Deadlift 5 x 5

Hang Snatch 5 x 5

Overhead Squat 5 x 5

Increase weight each set on all movements

The Workout for Wednesday February 15th

Four Rounds

Agility Ladder x 3

20 Step Ups each

30 Swings

10 Dips

20 Modified Pull UPS

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Why You Should Eat Brightly Colored Fruits and Vegetables | Mark's Daily Apple

The Workout for Tuesday February 14th

5 Hang Power Clean/10 Push Ups x 3

10 Hang Power Clean Reverse Lunges/10 Barbell Rows x 3

5 Push/5 Front Squats x 3

10 Clean Squat Push Press x 3

The Workout for Monday February 13th

 Dumbbell Full Body Attack is as follows:

1. Establish a plank position on the dumbbells
2. Push Up on the Dumbbells/Renegade Row to Extension on each side
3. Re-establish the plank, then drop the hips toward the floor to arch the back, then jump to your feet as you come out of the arch.
4. Perform a Deadlift High Pull
5. Perform a Clean with a full squat, then press the dumbbells overhead as you return to the standing position.
6. Repeat for the required number of reps

The Workout

10 Dumbbell Full Body Attacks

Sprint one lap

8 Dumbbell Full Body Attacks

Sprint one lap

6 Dumbbell Full Body Attacks

Sprint one lap

4 Dumbbell Full Body Attacks

Sprint one lap

2 Dumbbell Full Body Attacks

Sprint one lap

The Workout for Friday February 10th

Four Rounds
20 Super Planks

50 Walking Lunges

10 Hanging Kness Raises or Knees -to-Elbows or Toes-to-bar

20 Superman

Push the Sled

The Workout for Thursday February 9th

40 Seconds Work/20 Seconds Rest

Medicine Ball Slams

Parallel Bar Dips

Kettlebell Deadlift High Pulls

Kettlebell Thrusters

Modified Pull Ups

Medicine Ball Sit Up Slams

X 4

The Workout for Wednesday February 8th

Four Rounds

10 Deck Squats

10 Muscle Snatch

10 Overhead Squats

10 Front to Back Push Presses

Then

Hang Snatches 3 x 5

Then

Tabata Row Jacks

The Workout for Tuesday February 7th

Run one suicide before each round of

21-18-15-12-9-6-3

Push Ups

Pull Ups

InchHoppers

Ab Wheel

The Workout for Monday February 6th

Five Rounds

5 TGU each side

5 Cleans

5 Windmills each side

5 Hang Cleans

The Workout for Saturday February 4th

Happy Birthday Amy!!!

Four Rounds

10 Floor Wipers

10 Barbell Floor Presses

10 Barbell Roll-outs

10 Seated Clean & Press

20 Anchored Hip Raises

Then...

Tabata Interval: 20 seconds Hang Power Clean, 10 seconds rest/20 seconds Push Jerk, 10 seconds rest x 6

The Workout for Friday February 3rd

10 Rounds

10 Kettlebell Snatches each side

Run to the fence/run the stairs back

The Workout for Thursday February 2nd

Six Rounds

6 Snatch High Pulls

6 Hang Power Snatches

6 Behind the Neck Jerks

6 Overhead Squats

6 Snatch Grip RDL

6 Hang Snatches

The Workout for Wednesday February 1st

4 Laps around the building

20 Push Ups

20 Sit Ups

10 Kb Clean & Jerks each arm

20 Belly Busters

3 Laps around the building

20 Push Ups

20 Sit Ups

10 Kb Clean & Jerks each arm

20 Belly Busters

2 Laps around the building

20 Push Ups

20 Sit Ups

10 Kb Clean & Jerks each arm

20 Belly Busters

1 Lap around the building

20 Push Ups

20 Sit Ups

10 Kb Clean & Jerks each arm

20 Belly Busters

The Workout for Tuesday January 31st

Javorek Complex Variation

Eight Rounds

Dumbbell Upright Row x 6

Dumbbell High Pull Snatch x 6

Dumbbell Parallel Press x 6

Dumbbell Bent Over Row x 6

Dumbbell Squat Press x 6

Dumbbell Lunge x 6

Dumbbell Squat High Pull x 6

Dumbbell SLDL X 6

The Workout for January 30th

AMRAP 30 Minutes

Frog Hop up/Bear Crawl back x 4

10 Hanging Monkey Pull Ups

Push Up Circle

Run the stairs

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The Workout for Friday January 27th

Three Rounds

10 Kettlebell Push Ups
10 Double Kettlebell Rows
10 Double Kettlebell Presses
10 Double Kettlebell High Pulls

Then...

Three Rounds

10 Double Kettlebell Swing/Clean/Squat complex
20 Alternating Kettlebell Hang Snatches
20 Swing Flip Squats

The Workout for Thursday January 26th

Ten Rounds

3 TGU each side

Push the Sled

The Workout for Wednesday January 25th

Warm Up
Three Rounds
Run to the fence and back
5 Windmills
10 Thrusters w/PVC
20 Deadlifts w/PVC

Workout
Press 3 x 5
Split Jerk 3 x 5
Front Squat 5 x 5
Hang Power Clean 3 x 5
Hang Clean Pull 3 x 5
Deadlift 5 x 5

The Workout for Tuesday January 24th

21-18-15-12-9-6-3

Step Ups each leg

Modified Pull ups

Belly Busters

Frog Jumps

Dips

Burpees

The Workout for Monday January 23rd

Warm Up
Turkish Get Up 5-4-3-2-1
OH Deck Squats 5-5-5-5-5

Workout
Increase weight each set
Behind The Neck Press/Snatch Balance/Overhead Squat complex 5-4-3-2-1

Muscle Snatch/Snatch Landing complex 5-4-3-2-1

Hang Snatch 2-2-2-2-2

Romanian Dead Lifts 5-5-5-5-5

The Workout for Saturday January 21st

Three Rounds

30 seconds Dumbbell Clean/15 seconds rest

60 seconds Mountain Climbers/30 seconds rest

30 seconds RDL/15 seconds rest

60 seconds Wall Ball/30 seconds rest

30 seconds Dumbbell Split Jerk/60 seconds rest until next round.

Then...

Tabata Sit Up Slam

The Workout for Friday January 20th

Four Rounds

25 Double Unders or Tuck Jumps

20 Pull Ups or Self Assisted Pull Ups

20 Step Burpees

The Workout for Thursday January 19th

Burgener Warm Up x 3

Three rounds

10 Deck Squats

5 Overhead Squats

5 Hang Power Snatches

5 Hang Snatches

Then...

Five Rounds

3 Power Snatch

3 Snatches

The Workout for Wednesday January 18th

Three Rounds

Run to the fence and back

20 Russian Twists

10 Shooter's Push Ups

10 Get Up Sit Ups

10 Seated Presses each side

The Workout for Tuesday January 17th

5-4-3-2-1 Clean@Hip
5-4-3-2-1 Clean@Below Knee
5-4-3-2-1 Clean@Floor
5-5-5-5-5 Burpees

Weight increases each set for the cleans

Then...

5 Clean High Pulls/5 Burpees x 5

Use 20% more than your final set of cleans

The Workout for Monday January 16th

Three Rounds

25 Kneeling Hammer Drives

15 Kneeling Kettlebell Thrusters

25 One Knee Hammer Strikes each side

10 One Knee Kettlebell Clean & Press each side

Then

Three Rounds

5 One Knee Snatch/Windmill/Side Plank each side

5 Kneeling Squat Jumps

10 One Knee High Pulls each side

The Workout for Friday January 13th

Four rounds

13 Modified Pull Ups

26 Wall Ball

26 Belly Busters

39 Slams

The Workout for Thursday January 12th

1 KB Squat-2 KB Press-3 KB Clean

2 KB Squat-3 KB Press-4 KB Clean

3 KB Squat-4 KB Press-5 KB Clean

4 KB Squat-5 KB Press-6 KB Clean

5 KB Squat-6 KB Press-7 KB Clean

6 KB Squat-7 KB Press-8 KB Clean

7 KB Squat-8 KB Press-9 KB Clean

8 KB Squat-9 KB Press-10 KB Clean

Repeat in reverse order, starting with:
10 KB Clean-9 KB Press-8 KB Squat
etc..