February 26th

Attendance: Benton, Stan, BillyBudd, Thomas, Serena, Taegan (lulu) 
A.
TWO sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.

Every 8 minutes, for 24 minutes (3 sets), complete the following as quickly as possible:

Dyne half mile 

Run 400 Meters

30 Push-Ups

Did both parts. Taegan was looking sporty. We kind of stated a little late because of the snow and what not. We started by doing the pull ups and doing our best Matt Powers impression. HA HA!!! Then we went to the bike lab and worked out with some strangers and a few councilors. Stanich told me he couldn't donate blood because of his stint in Africa. "I blessed the rains one time! One time!!! and they won't let me donate blood!!!" He was really heated. No workout till Tuesday of next week!

PM Workout with G man:

11.5 

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

February Week 4

Monday: 

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

Please compare your results to January 6, 2015.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

Tuesday: 

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

B.
For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

Wednesday: 

Workout of the Day
A.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

Thursday: 

Whatever open workout 15.1 is.

February Third Week

Monday:
Thomas, Stanich, Billy Budd, Taegan, Brittany, Serena, Benton, Jessica 
Every two minutes, for 12 minutes (6 sets):

Back Squat Percentages working off of 335 max back squat. 

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95% 

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105% Built up to 345 (Baby PR) 

B.

For time:

50 Wall Ball Shots (20/14 lbs)

25 Toes to Bar

40 Wall Ball Shots

20 Toes to Bar

30 Wall Ball Shots

15 Toes to Bar 10:29.... I felt like... i didn't feel good. 

Funny things that happened... Taegan was trying to squat 190. She went down and couldn't get back up. Instead of pushing she kind of went limp and fell down. Luckily she is super flexible and did this weird fall on here knees thing. It was funny/ scary. The workout was opensh... meaning it was super tough and i felt sick after. 

Tuesday:
Every two minutes, for 20 minutes (10 sets) of:

Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups

Thursday:

A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps

Saturday:

A.

Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

February 2nd week

Monday:
Benton, Stanich, G, Billy Budd, Serena, Taegan, Bri, Jessica 

Boom!! #coolestboyscoutthere #manscout

A.
Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

B.

Five Sets sets for max reps/calories:

60 seconds Dyne for calories 20 21 22 21 19

30 seconds Rest

60 seconds Burpee 19 19 17 17 17 

30 seconds Rest

60 seconds Bridge all done 

30 seconds Rest

C. 

Billy Budd leading a 10 minute yoga session... it was awesome 
Lots of good things happening today.  Lots of people working hard and adapting to our setting (chains on the weight room door). Tried just drinking coffee this morning instead of a pre workout. The energy was a little lower but I feel pretty good right now. This week is going to be hard for a lot of us. Let's really work to support each other during these morning workouts. Great job everyone! 

Tuesday
Thomas, Benton, Stanich, G, Serena, Brittany, Taegan, Jessica, Nick S, Ryan Glass, Billy Budd 

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”

200 Meter Run / .5 mile Airdyne 

30 Box Jumps (24″/18″)

30 Wall Ball Shots (20/12 lbs.) AHHH lost track 

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Late night working on things. Real low energy this morning but we picked it up. Did the workout in the aux gym. Nick and Ryan came this morning. New people working hard before 7am is always a good thing.  They did great. Good stuff this morning. Taking tomorrow off. Get some sleep and lets kill it on Thursday! 

Thursday

A.

Five sets of:

Unsupported Seated Strict Press x 3-4 reps Built up to 145 for 4 

Rest 60 seconds

Alternating Pistols x 12-16 reps 12 (done with a band) 

(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 Double-Unders Done... I dont know how many... but we did them. 

Sunday Sons of Thunder Day 1

A.
Every two minutes, for 16 minutes (8 sets of):
Dead Lift x 3-4 reps

B.
First Minute: 6-12 Pullups
Second Minute: 40 Second Bridge
Third Minute: 12 Cable Rows
Forth Minute: 12 GHD Situps
* Focus on maintaining the same intensity for the whole 24 Minutes 

February 1st Week

Monday: 
Attendance: Benton, Stanich, G, Jessica, Brittany, Serena, Taegan, Thomas, Maddie 

A.

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps 225 x 3 

B.

Complete as many rounds and reps as possible in 6 minutes of:

30 Thrusters 

30 Pull-Ups

30 Double-Unders 

Got through one round plus 20 thrusters. Very rough this morning. We found the new bars. They are crazy nice... However, they are only 35 lbs and super thin. Don't call them girl bars though. They are just smaller, lighter... and pink... We also had the fall out boy album playing the whole workout. Taegan was very excited to hear her "car jam" playlist. Her favorite track is The 4th of July. 

Tuesday 

A.

Five sets of:

Snatch x 1.1.1 165 for all 5 sets 

(rest 5-7 seconds between singles)

Rest 2 minutes

B.

In teams of two, alternate sets to complete 3 each of:

10 Power Cleans (185/135 lbs)

15 KB Swings 50#

20 Sit ups 15:14 ish not too bad

Thomas killed it this morning. Started cleaning 185 but got way to heavy. Also, the bars suck... real bad. My hands are hurting real bad. We are going to kill it tomorrow morning for the last workout this week. So far I am liking the new programing. We will see if we get any stronger. 

Thursday: 

A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 7-minute running clock, complete:

30 Cals on the Dyne or run .25 miles
—
As many rounds and reps as possible of:
5 Single Arm Press each arm (55/35 lbs)
10 Box Jump-Overs

Saturday: 

A.

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% 165
*Set 2 – 5 reps @ 55-65% 185
*Set 3 – 3 reps @ 65-75% 225
*Set 4 – 2 reps @ 75-85% 285
*Set 5 – 2 reps @ 80-90% 325

Every two minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80-85% 285 

B.

Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Ground to Overhead

10 Overhead Squat / 15 Front Squats

10 Burpees 1 round plus 10 ground to overhead for both sets. 

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

Saturday January 31st

Fit Club: 

A.

Take 15 minutes and build to today’s 1RM Clean or Power Clean 265 (good!!)

B.

Every minute, on the minute, for 15 minutes:

1st minute – 5 Power Cleans @ 65-75% of today’s 1RM 185

2nd minute – 10 Toes to Bar

3rd minute – 10 Dips 

C.

Every minute, on the minute, for 6 minutes: 

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Done
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm Done

Today was real good. Power Clean PR's:  
   Brittany - 110 
   Serena - 105
   Stanich - 190 

Great Job Everyone! 

January 21st

Math... I like it

Fit Club

Attendance: Benton, Stanich, G, Jessica... half of Bri 

A. PC build to a max in 10mins Built to 245 (not too good) 

rest 3mins

B. PC amrap 4mins 90% of A 15

5 min cap – 4 rounds for time:
8 clean and jerks 95/65#
35 DU 4:19 for 4

This was supposed to be 5 rounds with a 4 minute cap... You would have to be killing it to get that done. We tried to kill it and no one finished 4 rounds under 4 minutes. Much better than yesterday. I wore my math team shirt... it was awesome. I plan on wearing my math team shirt again tomorrow! #Strength. Here's the deal: we aren't getting stronger... or faster... or better. That being said I don't have time to program different stuff for us and I'm running a little thin. After B ball we are going to change it up a little and see if we can start making some gains. Ill keep you updated on the changes. #frustrated? 

Have a good day mom.