Tuesday, February 24, 2009

The Sorinex Stands the Test

5 Pull Ups
5/5 Snatches
5 Deadlifts
5/5 Threaded Lunges

10 Rounds

Listen to us on gtown radio next Wednesday night with Doc D. Details to follow.

Monday, February 23, 2009

Good Stuff

1) 30 seconds of each...

DB High Pulls Left
DB High Pulls Right
Front Squat Left
Front Squat Right

30 seconds of rest, 5 Rounds

2) 30 seconds of each...

Band Rows
Jumping Pull Ups

30 seconds rest, 5 Rounds

3) 60 seconds of each...

Get Up Sit Up Left
Get Up Sit Up Right
Elbow Plank

60 seconds rest, 5 rounds

Sunday, February 22, 2009

Quick Feet

After the warm up...

Agility Drills for 10 minutes


20 Alternating Presses
20 Sit Ups
20 Horizontal Flutter Kicks
20 Contralateral Push Ups

3 Rounds

Saturday, February 21, 2009

Superb Saturdays

Jeff didn't feel quite taxed for his 800m farmers walk with the TP and PVC so he topped it off with about 120lbs of weight vests.

3 Rounds of...

Single Leg Reaches 60 sec L/R
Plank Push Ups 60 sec
Straight Arm Side Plank 60 sec L/R


4 Rounds of...

24 Squats
24 Jump Squats
24 Reverse Lunges
24 Jumping Lunges

Rest adequately between rounds.

Thursday, February 19, 2009

Get Ready for Gavin

JCB carries Gavin. When it warms up be ready to take Gavin for a few walks.

Pull Ups 3-5 reps depending on your strength
Front Squat 5L / 5R
Renegade Rows 5L / 5R
Lateral Lunges 10L / 10R

10 Rounds

Wednesday, February 18, 2009

Burpees & Inch Worms!!

Mike, Dan, and Brooks

Thursday Workout

Burpee (No Push Up) - 45
Inch Worm (with Push Ups) - 30
Deep In and Outs - 45
Push Press - 30/30

2 Rounds


Tuesday, February 17, 2009

Should be fun!

Dan (60ft of 2in rope), Nick (80lb sandbag), and Sam (40lb slosh pipe) on moving day...about 800m from door to door.

5 Rounds of...

Sots Presses L/R

30 sec of each

then 7 Rounds of...

Suitcase Deadlift 3/3
Supermans 10
Snatch 5/5

Extra credit...squat the slosh pipe for 60 seconds.