Monday, February 27, 2006

BACK SQUAT PUSH PRESS-PULL-UPS

BACK SQUAT PUSH-PRESS 21, 18,15,12,9,6,3

PULL-UPS 3,6,9,12,15,18,21


Load: Male athletes: 75lb barbell, Females athletes 45lb barbell

Friday, February 24, 2006

KNEEL AND SAY GRACE

1 Round for Time:

21 Reps grapplers clean & jerk
800 M Run
15 Reps grapplers clean & jerk
600 M Run
9 Reps grapplers clean & jerk
400 M Run

(Male athletes: 115lbs/Female athletes 55lbs )

Grapplers clean & jerk variation:
1. Load a barbell.
2. Grip in your normal clean grip.
3. Start on your knees in a kneeling position.
4. Without loosing your grip hop to your feet.
5. Execute your clean & jerk.
6. Return the load to the deck with a flat back.
7. This is one repetition.

Wednesday, February 22, 2006

HELEN

3 Rounds for Time

400 Meter Run
21 DB Swings (55lbs Male Athletes/30lbs Female Athletes)
12 Pull-ups


For better or worse,the group attempts ANGIE.

Monday, February 20, 2006

DUMBBELL COMPLEX #777 + JUMPS

10 Rounds for time:

5 dumbbell hang clean
5 dumbbell front squat
5 dumbbell push press
5 burpees
5 box jumps (20" BOX)

EXAMPLE: you weigh 200lbs use 2 x 50lb dumbbells

Friday, February 17, 2006

ROW + THREE FAVORITES

How many Rounds can you complete in 20 minutes?

Row 200M then...
3 circuits of
Pull-ups 5
Push-ups 10
Ball Slam 15

A complete round is 200 Row meters and 3 circuits of pull-up, push-ups & ball slams

Wednesday, February 15, 2006

GRAREN

For time.....

Clean & Jerk 15 Reps (Male Athletes 135/Female Athletes 85lbs)

Wall Ball 75 Reps to a 10 Foot Target (Male Athletes 20lb Ball/Female Athletes 12lb Ball)

Sunday, February 12, 2006

SNATCH, PULL, THRUSTER

5 Rounds for time:

Single arm dumbbell power snatch 10 (5 Right/5 left)
Pull-ups 15 reps
Single arm dumbbell thruster 10 (5 Right/5 left)

Male Athletes: 35lb dumbbell/Female Athletes: 25lb dumbbell

Friday, February 10, 2006

8 MINUTE ROWING/ 8 MINUTE SWINGS

Set your countdown timer for 16 minutes.

Begin rowing on the calorie display setting. At the end of 8 minutes jump immediately to dumbbell swings. Begin doing swings counting only the good reps.

At the conclusion of the 16 minutes, add the total number of calories rowed in 8 minutes to the total number of swings performed in the following 8 minutes.

Male athletes = 55lb dumbbell
Female athletes = 35lb dumbbell

Wednesday, February 8, 2006

KNEES TO ELBOWS & JERKS

For time....

Knees To Elbows (KTE) 2 4 6 8 10 12 14 16 18 20
DB Jerks 20 18 16 14 12 10 8 6 4 2

Perform 2 KTE move next to 20 jerks, then to 4 KTE and 18 Jerks

(Male Athletes use a pair of 40lb dumbbells/Females athletes use a pair of 30lb dumbbells)

Monday, February 6, 2006

JACKIE

1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups

Friday, February 3, 2006

GRACE

Clean & Jerk 30 Reps for Time

Male athletes: 135lbs/Female Athletes 85lbs


Logan Rutherford established a NEW house record at 2:27.

Wednesday, February 1, 2006

ANGIE

For time complete the following:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

You must complete all the repetitions of a particular exercise before embarking on the next.