April 30

Back Squat 5-3-3-1-1-1

Every minute on the minute:
3 HSPU
Max Hollowrocks

Complete 100 Hollowrocks

April 27: Murph

At the track
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

April 26

Bench Press: 3-3-3-3-3

For time:
5 Rounds of 10 BW deadlifts, 15 sit-ups, 20 Double Unders

April 25: Fight Gone Bad

3 round “Fight gone bad”
1 min each station
20# dumbell thruster
SDLHP 75#
Box jump 18″
Push press 75#
row for cal
rest

April 24

Shoulder Press 5-5-5

Run 4 miles

April 23

Good Mornings 3-3-3-3-3

21-15-9
115# Squat Cleans
Hand Clap Pushups

Accumulate 2:00 of L-sit in as few sets as possible.

The Race

OK, in order to motivate our favorite Red-headed Awesomeness, we’re going to offer up a prize he can truly appreciate. If Drew can run a sub-26:00, the guys have agreed to chip in and treat him to lunch at either the Chinese Buffet or 88 Buffet.

So let’s offer up some encouraging posts to get him in the right frame of mind for tomorrow’s race.

April 20th: TOSH

At the track:
Run: 3x (200m + 400m + 600m)
Rest the exact time it takes you to complete the interval in each set (Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)

Compare to 110615

April 19th

Filthy Fifty of the following

50 Pullups
50 Calorie Row
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 GHD
50 Push press, 45 pounds
50 Back extensions
50 Thrusters, 45 pounds
50 Burpees
50 Hang Snatch, 45 pounds

April 18th

Bench Press: 3×5
Run 5k

April 17th

10-9-8-7-6-5-4-3-2-1x reps

185# DL
25# Renegade Man Makers
24″ box jumps
Sit-ups

April 16th

Thrusters 3-3-3-3-3-3-3

Weighted dips 5-5-5

April 13th: Mile Repeats

3 X 1 Mile repeats. 4 min rest between intervals. Hold efforts within 5-10 seconds.

Did this workout on Oct 6th 2011

April 12

4 rounds for time

500m row/400m run*
5 HSPU
10 Pullups
15 Pushups
20 Walking Lunges (each step counts as one rep)
25 DU

*alternate row and run each rnd. For example Row rds 1/3 and Run rds 2/4 or vice versa.

April 11: 10,000

Lift a total load of 10,000 lbs of the following cycle:

1 Back Squat
1 Bench Press
1 Deadlift

Load is your choice and remains the same with each round. 1 rep of each exercise as fast as you can.

April 10 (AKA Crip’s first MU)

Muscle Up practice

Shoulder Press: 5×3

3 min max rep GHD situp

April 9th

Behind the gym:

1-mile warm-up (2 laps around trail)

12 – 100m sprints on the minute.

1-mile cool-down (2 laps around trail)

April 6th: Row

Row for distance in 15 minutes.

April 5th: Corepallooza

Warm up: Pistol Practice

For time 20 reps of the following:
Hollow Rocks
TGU 25# (10 per arm)
GHD
Back Extensions w/ 45#
Slashers 25# (both sides = 1 rep)
Floor Wipers (both sides = 1 rep)
N-ups
Leg Raises

No particular order. All reps completed before moving to next exercise.
Descriptions of skills @ http://www.drillsandskills.com/skills/cond/core

April 4th

Dynamic Effort: Good Morning 8 sets of 3 reps @ 45# on 0:45

AMRAP in 7 (thanks David) minutes:
5 reps SDHP 95#
7 reps T2B
9 reps 24″ Box Jumps