SLAMMING HELEN

Jimbo, Jimster, Jimmy Crack Corn

3 Rounds for Time

Run 400M
Ball Slam 21 Reps
Pull-ups 12 Reps

Loading: Male athletes 40lbs/Female athletes 20lbs.

BURPEE-SQUAT-PUSH UP-SIT UP...WITH SOME RUNNING

Greatness in the making. Six year old Matthew Gordan with mom Nicole works his push-up.


Run 400
Plank Burpee 50 reps
Run 400
Squat 50 Reps
Run 400
Push-ups 50 Reps
Run 400
Sit-ups 50 Reps

JUMP & BLAST

Tan rested and ready. My favorite honeymooners
Joel and Sheryl Hammontree.

How many Rounds can you complete in 15 minutes

10 Box Jumps
15 Body Blasters



Body Blaster execution
1. Assume Squat position
2. Squat and roll back on the back
3. Return to your feet for a moment
4. Dive into a push-up return to arm extended
5. Return to 1.

CASEY 105+

Inspired by the weightlifting achievements of Casey Burgener.

5 Rounds

5 Rep Barbell Power Clean (load equals 75% of bodyweight)
10 Reps Dumbbell Get ups (5 right/5 left. load equals 25% of bodyweight)

Adjust the loads to match your current strength fitness.

CHELSEA

She did it again. Laura Lee Jones sets a new personal and house record for Fran.


Every minute on the minute for 30 Minutes.

5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes

New students should attack this thirty minute monster with the following modifications.

3 Pull-ups
5 Push-ups
9 Squats

SNATCH SIT UP BURPEE

Four of my favorite people on the planet. Eva, Mike, Carla and Grady.

How Many Rounds Can You Complete in 10 Minutes?

Dumbbell Hang Snatch 5 Right/5 Left
ABMAT Sit-up 15
Burpee 10


Loading equals 20% of bodyweight

FRAN

Danielle Marye had perfect attendance for all October sessions of the traditional program.
FOR TIME
21 Barbell Thrusters
21 Pull-ups
15 Barbell Thrusters
15 Pull-ups
9 Barbell Thrusters
9 Pull-ups

Load requirements 95lbs Males Athletes/55lbs Female Athletes

BODYWEIGHT BEAUTY

The finish position of the Romainian deadlift. Weight towards the heels tail to the rear wall and the chin reaching towards a forward target.

5 rounds of:

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

10-250-400

Brad Fanning finishing a race to honor a lost friend

5 Rounds of:

10 Reps Box Jump
250 M Row
400 M Run

NICKI

Our Matt Johnson digs out some push-ups on The Great Wall


3 Rounds for time:

500 M Row
30 Ball Slams
30 Push-ups

ANOTHER RUNNING CINDY

For Time

800 M Run
5 Pull-ups
10 Push-ups
15 Squats
800 M Run
(Repeat the pull-ups, push-ups and squats 5 rounds)

THE SUCCESS JOURNAL

You can not know where you are going if you do not know where you have been. People perform better when they have a record of their daily input and output. This journal can be as simple as their physical training. A more complex journal will include thoughts, emotions and goals.

My journal entries are small and brief. I suggest a small 4" x 5" page a day. Keep it limited in scope. Anything over 5.5 x 8.5 and you will feel pressures to fill out the entire page with irrelevant garbage.

If you are not keeping a journal your will miss out optimizing your days.

ROW

Jeffrey Rutherford eyes his receiver downfield.


Row 2000m for Time



I select rowing as the #1 monostructural cardio vascular mode available. Rowing recently received another vote from researchers at Harvard University. It appears as if rowing generates metabolic momentum that last for some time. See below.


A Harvard University study of 44, 452 men found that rowing 1 hour a week reduced the risk of cornonary heart diseasy by 18 percent. The study also showed that 4,680 former college rowers ages 20 to 60 were far less likely to be obese than the general population, even if they had given up rowing.

JUST DUMBBELLS

Every minute on the minute for 20 minutes perform:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Front Squat/Push-press (aka-Thrusters)

Post the number of rounds on the minute. If you fall behind the clock keep going for 20 minutes and see how many rounds you can complete. You score will be record as the total number of rounds on the minute (ie. 10) over the other rounds completed in the remaining time period. (i.e. 5) or 10/5. If you were able to successfully complete all rounds @ 5 reps on 8-18-06, add 1 rep (6 reps) to each movement.




Loading equals 45% of bodyweight