Tuesday 2/17/15... back squat, bench press, 100 meter sprints

1.  Back Squat
 5-5-5-5-5

*in between sets do 5 weighted step ups each leg

2.  Bench
1RM

3.  100m Sprints
10 x 100m, OTM - Record fastest and slowest times.


Where is my six-pack?

Here are the rules:
1. Take a front and side picture of your stomach
2.Do 100 situps everyday, 6 days on 1 day off.
3.Retake the pictures of your stomach.
4.If you don't see a definition, then it is all diet for you, so eat right.
5. If you see a definition, you can control your abs through exercise,but you still have to eat right.
Definition or not, you will all have a stronger core!!!!

Monday 2/16/14... back squat then - wallballs,box jumps,pull ups, cleans, muscle ups

2015 OPEN ATHLETES

1. Strength:

 Back Squat
 4x10

2. Conditioning


75 Wall Balls, 20/14


60 Box Jumps, 24/20


45 C2B Pull ups


30 Cleans, 135/95


15 Muscle ups

Sunday 2/15/15.. Run,pull ups,jumping squats

3 RFT-
Run 200
25 pull ups
Run 200
25 jumping squats 45#

Jump squats are a versatile movement that can be used to accomplish quite a few different things. They can build strength, speed, build power, improve rate of force development, and of course build up plyometric capacities. In addition they can be used at the beginning of a workout for no other purpose then to increase muscle motor unit recruitment and enhance subsequent strength work.

Saturday 2/14/15... "Prisoner of Love"

 "Prisoner of Love"

Run 400
100 Thrusters (65/35)
100 Push ups
Run 400
100 Sumo deadlift high pulls (65/35)
100 Sit ups
Run 400

* times from last year...
Jan - 40:10 (35#/32#)
Dot - 46:02 (30#/26#)
Erica - 46:45 (30#/26#)
Mo - 43:32 (35#/32#)

Friday 2/13/15 Run, squat, dubs

Run 400 meters 
then..
5 Rounds of5 front squats
15 dubs/ 75 singles

Run 400 meters
then.........
 5 Rounds
5 back squats
15 dubs/ 75 singles

Run 400 meters 
then....
5Rounds
5 OHS
15 dubs/ 75 singles

Run 400 meters 

Thursday 2/12/15.... DB shoulder shrugs then 3 RFT

#1. DB Shoulder shrugs (pull up and back)
 3 rounds: do 12-15 reps


3 Rounds for time:

15 SDLHP
200 Run
15 Weighted sit ups 25/35/45
200 Farmers Walk

Wednesday 2/11/15... Plate Ground to Overhead - 5 burpees+30 dubs between rounds

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

Plate ground to overhead (anyhow w/a bumper plate)

* 5 burpees + 30 Dubs btw rounds