Tuesday October 14

Fit Club

Attendance: Benton, Stanich, G, Taegan, Jack, Billy Budd! 

A. emom – 12mins
odd – 50 DU
even – 1 MU + 8 ring dips focus on kip Done

B. emom – 12mins

odd – DB push press 4-6 reps tough Done With 60s 

even – FLR on DB’s 30sec 

Today was awesome: Billy Budd is the man. Video to come. 

Monday October 13th

Columbus Day Workout 

Attendance: Benton, Jack, Taegan, Danny 

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins 255, 275, 295 

B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec

B2. 12-18 CTB chin ups; rest 30sec

B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3 Got 30 for all

C. 30 TGU tough you pick weight 8:43 @ 40lbs 

Today was very fun. As you know it was Columbus day so we listened to various columbus type songs (Pirates of the Caribbean Sound Track) We also shot a movie where Columbus (Danny) along with his two row hands (Jack and Taegan) discovered a new workout. We then massacred this workout in much the same way Columbus did (is it still too soon for that joke?) Seriously though... we killed it today. 

Good job.  

Week 9

Monday

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins
B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec
B2. 12-18 CTB chin ups; rest 30sec
B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3
C. 30 TGU tough you pick weight

3 rounds not for time
2 burpee MU
3 box jump sd 36/30″
4 deadlifts 275/185#

Tuesday 

A. emom – 12mins
odd – 50 DU
even – 1 MU + 6-8 ring dips focus on kip

B. emom – 12mins
odd – DB push press 4-6 reps tough
even – FLR on DB’s 30sec

C. emom – 12mins (After the MH's are out) 
odd – close grip bench press 3-4 70% of 1rm @20X0
even – PC TnG x 5 60% of 1rm

*Keep rest between stations short. Going to make sure things are set up before we start.

Wednesday: 

10 Minute Airdyne Max Calories 

Thursday: 

A. SC thruster build to a max in 10mins
B. emom – 75% of A SC thruster 1 rep the first min 2 the second min 3 the third min 4 the 4th continue until you cannot complete the reps in that min
+
8mins 90% effort
5 PS 115/75#
10 box jump sd 24″
25 unbroken DU

GO HARD!

Friday: 

30 Squat Clean Thrusters for time @ 135 (Work on form and loosen up for b ball) 

Saturday 

A. push press TnG build to a tough 5 in 12mins
B1. 10-15 T2B; rest 20sec
B2. 8-10 S2O 155/95#; rest 20sec
B3. amrap MU unbroken – 1; rest 20sec
B4. 8-10 burpees; rest 3-4mins x 4sets
C. wtd back ext @2022; 6-8; rest 90sec x 3
+
Dyne 30sec 90% aero
rest walk 30sec x 10
all rows same pace

Saturday Action October 11

Crazy Time 

A. snatch build to a tough single in 10min Built to 175 (25 pounds off 1rm)

B. clean and jerk build to a tough single in 10mins 245 (30 pounds off 1rm) 

C. FLR on rings accumulate 4mins Done... it was a killer

Went in before crew and tried to get this one it. I suck at olympic stuff these days. Needs a lot of work. Need to make sure I get a good warm up before I start doing stuff. Maybe that will help with my mobility and what not. Good stuff for next week. Be ready. 

Wednesday / Thursday October 8/9th

Our New Board

Fit Club

Attendance: Benton 

10 Minutes on the airdayne for Cal's 

Rest 5 Minutes

10 Minutes on the airdyne for Cal's

194 Cal's... Goal is 300... Got a long way to go!

Fit Club:

Attendance: Benton, Stanich, G, Billy Budd, Taegan, Jack

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
10 Pushups
8 GHD situp 6+ 5DB Thrusters

rest walk 5mins

10mins 80-90% effort
25 Double Unders
5 clean and jerk 115/75#
10 walking lunges 7+25 Double Undrers 


Today was really fun. Lots of yelling and making fun of Foot Ball players. Started out in the side and finished up on the weight deck. G was very tired. Taegan was Taeganing, Jack was awesome. Also... I FOUND MY RINGS!!!
That's all. 

Tuesday October 8th

Fit Club 

Attendance: Benton, Billy Budd, Stanich, G, Taegan... thats it

Tasty Tuesday... 

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU 4Rounds + 6 +5 

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target 4 Rounds 

rest 3mins

4 Minute 90% effort
5 HSPU
10 Goblet Squats (55)
10 10 Situps 3 Rounds 

Workout Notes: I lost my rings. This is not good. Despite what Taegan says they are not my bling. They are my gymnastics rings. I do muscle ups with them... I miss them very much. If you see these please get them back and punch whoever has them. The workout went well. Got us breathing pretty hard. Billy Budd was there which was awesome. 

Monday October 6th

Whose Who?

Fit Club 

Attendance: Benton, G, Stanich, Taegan, Bell

A1. PC x 1/FS x 8; rest 20sec 155, 185, 205

A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3 All Unbroken 

B. emom – thruster 95/65# x 5 + 5-7 T2B – 8mins Done... Hard

+

3mins max wall balls 20/14# 10/9′ target

2mins max box jump sd 24/20″

1min max burpees Ran out of time... which is probably a good thing 

Workout Notes: We got in a little late... well Stanich didn't. Anyway, pretty tired this morning. Maybe a little more coffee or something. Part A was pretty good. It sucks that the rings need to be set up far away from the weights. Can't really rest between sets. Oh well. Part B was pretty tough for everyone for some reason. we got some good sweat angles. Let's see if you can name them. Asian candy for whoever can get all three correct. 

Boom.