Dec 1

Bench Press – 4×6
Dumbbell Incline Press – 3×8
Dips – 3×10

Cool Down: Buddy Curls

Nov 30: Shoulders and Core

4X max rep HSPU

then 4 rounds of 12 ( no time but work hard)

leg raise on incline

DB shoulder press (make it heavy enough you might have to PP a few)

Body rows

GHD situps

incline parralette push ups (raised feet)

Compare to 20160202

Nov 29: Anson “+”

At TS 4550 3 rounds for time of….

1. Stairs, up and down
2. Run short loop ~ 1.25 miles

Leave gym at 11a.

Nov 28: Front Squat

Front Squat:
10-8-6-4-2-1

30 strict pullups (break up between sets and/or after)

Nov 22: Stairs at 4550

For Time…..

Stair ladder x 5 to the top, so up 5 and down, up 10 and down, up 15 and down…..  etc. etc. etc. ….up 45 and down,  and DONE!

leave the gym at 1100-ish

Nov 21

Bench Press 5X7 @ 70% of desired max
Weighted pullups: 5,3,3,1,1,1

4 rounds for time:
12 Hang Cleans @ 50% max
12 Burpees

Compare to 20141209

Nov 18 – Agony of the Shoulders

Agony of the Shoulders
Agony Press – 10×10 w/ 60sec rest b/w sets.
Single-Arm DB Press – 10×10 w/ 90sec rest b/w sets.
Lateral Raise – 5×20 w/ 60sec rest.
Bent-Over DB Laterals – 5×20 @ 60sec rest.

User decides their weights

Then

5×8 Straight leg deadlifts

Nov 17: Rowing Ladder

For Time:

250m Row – 100 DU’s
500m Row – 75 DU’s
750 m Row – 50 DU’s
1000m Row – 25 DU’s
750m Row – 50 DU’s
500m Row – 75 DU’s
250m row – 100 DU’s

Nov 16

Warm-up: 2k row

Deadlifts
Group choice…

Pick a weight and do Death by Deadlift…Do deadlift every minute add 1 deadlift every minute

OR

Pick a weight and every minute on the minute do 3 deadlifts for 12 minutes

Nov 15

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

Nov 14

Squats 5×5

Nov 10 Open Gym

Nov 9 Nascar

Push it real good. Probably do this  in the new parking lot. We will push what shows up.

Nov 8

5 rounds buffet style

max rep pull ups

15 floor wipers

max rep push ups

20 sit ups

max rep body rows

max time one arm plank (front,switch to do each arm once each round)

max rep dips

max time side plank

 

Nov 7 Squats

Drew wanted Squats so

Squats

what’s next

3 minutes of thrusters

Nov 3 Desforges

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Nov 2 Stairs

Crip is Jonesing for some stairs. Configuration TBD

Nov 1 chest and core

5 sets

max rep ring push ups

15 russian twist

15 sit ups

15 hollow rock