Dec. 28: Micah

5 Rounds For Time of….
1. 500m row
2. 10 x DL @ 205#
3. 10 x GHD
4. 10 x 24″ Box Jump
5. 10 x Spider Push Ups on Bosu and Plyo Balls
6. 10 x Pull Ups


September 7: Raisins and a D

At The Track,

5 Rounds Buffet Style Of The Following….

25 Pull Ups
200m Overhead Carry
400m Run
50 KB Swings (45#KB)
50 Plyo Jumps Side to Side

Jan 19

Perform the following with 1:00 transition / rest
5 Minutes Max Distance on Rower
5 Minutes Max Box Jumps, 24″
5 Minutes Max Push Ups
5 Minutes Max Sit-ups
5 Minutes Max Body rows

Dec 27: Nothing but the back

Messing around came up with this workout. Not sure if anyone is here today. May take too long but will see…

warm-up: 3×10
10# ladder (do Max rep-1 for each set)

T-bar rows 10x(25/45) work up to a 3×10 heavy
– start with 25#, 10 reps; strip the 25# and add 45#, 10 reps; add 25#; strip the 25# and add 45#, 10 reps…
during the 3×10 heavy do 10 hollowrocks between sets

Underhand straight arm pull downs 4×12
12 leg raises

Seated dumbbell rows 4×15

Wide grip lat pull downs 4×12
Russian twists

Chin ups 3xMax rep

Dec 21

Back Squat Pyramid

Determine your numbers before we start. Range weights between 50-85% of PR.

compare to 18Sept2014

Make-up from yesterday…
progressing reps of (start at 3 add 3 per round)
alternate superman (L+R=1)
russian twist (L+R=1)

Dec 14

9,7,5,3,1,3,5,7,9 (descending – ascending pyramid)
shoulder press

25 Hollowrocks
25 GHD
25 Russian twist w/ Medicine ball (L/R = 1 rep)
25 Back extensions

Dec 9: The Drop

Bench Press ladder drop set
Warm up good then…
Pick a starting weight and load the bar up with a number of 5# or 10# plates
do 10 reps then remove a plate
repeat until just the bar then start adding plates and go back up.

See what happens…