Thursday Morning

21-15-9
Thruster
Pull ups
For time
Sniper~4.50


*25 bar dips for completion

Wednesday 4-13-11

Conditioning Day:

80 yd Prowler Sprints

AMRAP in 25 mins

8 rds ~Sniper

Tuesday 4-12-11

ME Effort Lower Body:
Manta Ray Back Squat- 385lbx1
Sumo Deadlift-515lbsx1

Followed by:

10-wall balls
10-KB Swings 28kg
Run 160 meters
10 rds for time
Sniper~17.38

Monday 4-11-11

Monday: DE Upper Body
AM Workout-
Flat bench: 8 sets of 3 reps @ 50% 160lbs/ 275lbs x 5 reps
Decline DB Rollbacks: 3x8 reps @ 45lbs
Hammer Curls: 3x8 reps @ 45lbs, 50lbs
Banded Pull aparts: 3x8 reps
Banded External & Internal Rotations: 3x8 reps

PM Workout:
3-Pull ups
6-Burpees
9-Squats
42ft bear crawl
AMRAP in 20 mins

Sniper-11 rds + 3 pull ups

Sunday April 10th

Ran outside for 28mins & performed 20 pull ups....

Followed by:

42ft Plate Slides
8-Sumo deadlift high pulls
AMRAP 12 mins....

4-7-11

Dynamic Effort Lower Body:
Cambered bar box squat 10 sets of 2 reps @ 205lbs
Conventional/Sumo Deadlift 5 sets of 2 reps@ 275lbs
Decline Abs 3x12
Pull throughs 3x12

4-6-11

Active Recovery:
Internal rotation-3x12
External rotation-3x12
Band pull aparts-3x12
KB bottoms up-3x12
Hammer curls-3x12
Regular curls-3x12
side raises-3x12

4-5-11

Max Effort Upper body
Reverse band bench- 405lb 1RM
DB Rollbacks-3x8@ 45,50,50
DB Rows-3x8@ 80,90,100
Face Pulls-3x12@ 52.5

Day 7 of New Program

Morning Workout:
Max Effort Lower Body-
Cambered bar box squat MAX 1RM- 405x1
Stiff Leg Deadlifts- 3x8@175lbs
Close grip pull ups-3x8@BW
Rope Abs- 3x10@65lbs
Hyperextension-3x15@BW
Walking Lunges- 100ftx5 with 20lb vest

PM Workout:
3-Pull ups
6-Box Jumps
9-Squats
Perform a burpee after each round, add 1 burpee every round
10 rds for time

9.31~Sniper

Day 6 of New Program 4-2-11

5-Strict pull ups various grips
10-push ups
15- air squats
Amrap 10 mins

7 rds .....

bodyweight conditioning. get the blood flowing ......

3-31-11 day 5 of new program

Dynamic Bench: 185lb@ 8 sets of 3 reps
DB Rollbacks: 3x12
Barbell Rows: 3x12
Triceps pressdown: 3x12
Close grip lat pulldown: 3x12
DB curls: 3x12
Face pulls: 3x12

Rehab:
external rotations:3x12
Internal rotations:3x12
Banded Scaption:3x12
Foam roll: back, IT band, hamstrings.

3-30-11 Day 4 of New Program

Back Squat Box Squat: 10 sets of 2 reps @ 185lbs
Conventional Deadlifts: 6 sets of 1 rep @ 225lbs
DB Step ups: 3x12, 45lbs each hand
Pull Throughs:3x12
DB Side bends: 3x12, 70lbs

Afternoon:
Prowler Sprints- 40 yds x 9 times
Banded Pull aparts-multiple sets between sets of prowler.

3-29-11 Day 3 New Program

Bench: 225x5, 275x3, 300x2
DB Incline: 3x8 @60, 80, 80
DB Rows: 3x8 @ 80, 90, 100
DB Bicep Curl: 3x8 @ 45, 40, 40
Triceps Pressdown: 3x8 @ 55
KB Side bends: 3x8 @ 28kg

Working on building my strength up. My shoulder is still giving me some trouble, but i am doing my best to rehab it.

3-28-11 Monday Day 2 of New program

Prowler Training:
60 yd sprint, rest between sets 1-3 mins
Repeat 6 times.......

Prowler is the truth. I feel destroyed but in a good way.

3/27/11 Sunday Day 1 of New Program

Back Squat: 265x8, 285x6, 300x5
Speed Deadlift: 365x2 one rep conventional, one rep sumo for 6 sets.
Hyperextensions: 3x15
100 Abmat sit ups

March 14th

Work up to a 5RM for 3 sets on bench, followed by 3RM for 1 set back squat.




Bench: 135x5,185x5,225x3,245x1, 275 for 3 sets of 5.
Back Squat:135x5, 185x5, 225x5, 275x3, 305x3, 330x3, 345x1.

Its been a while since ive posted.

Monday:
5-pull ups
10-push ups
15-double unders

AMRAP 20 mins
SNIPER~17rds

Tuesday:
Bear Crawl 50 m
Broad jump 50 m
For every 3 jumps perform 5 burpees

3 RDs for time
SNIPER~27 mins

Wednesday:
Run 5k
Perform 100 sit ups of your choice

SNIPER~5k time was 21.04

Thursday:
SDHP-20
Box Jumps-10
Knees to Elbows-8
6 rds for time

SNIPER~12 mins

Friday:
DAY OFF

Saturday:
Bench Press 9x2@185lbs, then 1x1 275lbs, 1x1 315lbs.
Incline press 135x1, 225x1, 245x1, 275x1 failed....

5-Chest to bar pullups
5-Toes tobar
5-Box Jumps 24in

AMRAP 12 mins

Been busy, but will do a better job posting workouts....

Monday Workout

5- Burpees
10-Straight leg sit ups
15-Double unders/30-Single unders

AMRAP 20 mins

Sniper=17 rds

Monday Workout

Run 160 meters
20 burpees
20 sit ups

5 rds for time

Sunday Rest Day

Sunday Rest up!!! Enjoy your day off.

Saturday Workout

25 push ups
25 sit ups
25 burpees

3 rds for time

Friday Workout

Ring Push ups
Toes to bar
Pull ups

21-15-9 for time

Thursday Workout

Rest Day!!

Active day though, go for a hike, walk, swim....

Wednesday Workout

50 Burpees for time..... Enjoy :)

1 stair run
12 squats
12 presses
20 sit ups

7 rds/5rds/3rds for time .... pick one that fits you best

Monday Workout

"Mix It Up"
50 walking lunges
30 Kettlebell swings(26lbs /53 lbs male)
25 butterfly sit ups
2 laps around gym( 320m)
30 wall ball(10/20)
25 overhead squats(PVC)
50 straight leg sit ups
2 laps around gym (320m)
for time.......

Or:

Pull ups-5
Push ups-10
Sit ups-15
Squats-20
AMRAP 20 mins

Sniper~12 rds +5 pull ups
SSG~12 rds

Sunday Workout

Pull up-3
Push up-6
Squat-9

AMRAP 12 mins

Saturday Workout

"Seahawk"

7-Knees to elbows
9-Burpees
12-Double Unders

5 Rds for time....

Friday Workout

Day Off!!! Active recovery- Walk, bike, swim, hike. Get the blood flowing!!!!

Thursday Workout

Back2Basics Class:
1 lap 160m
25ft lunges
8-push ups

10 rounds for time...

Murph:

1 mile run
100 pullups
200 pushups
300 squats
1 mile run
for time......

Sniper~42.22

Wednesday Workout

Sprints-
Complete a set of lines on the basketball court. One minute rest in between set of lines and exercise.

Set of lines
5 burpees
Set of lines
10 push ups
Set of lines
5 Burpees
run 2 laps
set of lines

Do for completion....

Tuesday Workout

-Teams of 2 people complete. Only one person can perform work at a time. Add repetitions together. If your partner does 10 burpees and you do 10, then you move to 100 pull ups and so on...Good Luck

"100 ways to die"
20 burpees
100 pull ups
20 burpees
100 push ups
20 burpees
100 sit ups
20 burpees
100 squats
20 burpees
for time......

Sniper &SSG A~16.57

WADU
pull ups-5
box jumps-10
straight leg sit up-15

8 rds for time.....

matt-10.16
reilly-10.22

Sunday Workout

"Kellan"

Supine Row-7
Knees to elbows-9
Kettlebell Swings-12

4 Rounds for time...

Sniper~6.22