6/29/12

"Be bold and mighty powers will come to your aid."

-Basil King 

Strength: 1RM Clean

Work:

AMRAP 2

Over Head Squats(95/65)

--30 sec rest--

AMRAP 2
Sit-ups
--30 sec rest--


AMRAP 2
Pushups
--1 min rest--


AMRAP 12
5 Over Head Squats(95/65)
10 Push Up
15 Situps

6/27/12

"Eliminate something superfluous from your life. Break a habit. Do something that makes you feel insecure."

-Piero Ferrucci 

Strength: 1RM Shoulder Press

Work:

21-15-9-15-21

Shoulder to Overhead(95/65)

Pullup

Don't forget HooverBall on Saturday!! Starts at 1pm at the Volleyball courts at Splash Montana.

6/26/12

"The easiest way for your children to learn about money is for you not to have any."

-Katharine Whitehorn 

Strength: 2RM Power Snatch

Work:

For time:

200m Stomach Cradle Stone Lunge(73/43)

100 Mnt. Climbers

50m Broad Jump

25 Burpees

6/25/12

"It is no measure of health to be well adjusted to a profoundly sick society."

-Krishnamurti  

Strength: 1RM Deadlift

Work:

10-1 HSPU

1-10 Deadlift(225/135)

6/22/12

"One never notices what has been done; one can only see what remains to be done."

-Marie Curie (1867 - 1934), letter to her brother, 1894  

Strength: 1RM Snatch

Work:

15-12-9

Squat Snatch(115/75)

-- with 20 Box Jumps and a 500m Run after each round--

6/20/12

"If you do not wish to be prone to anger, do not feed the habit; give it nothing which may tend to its increase."

-Epictetus (55 AD - 135 AD)

Strength: 1RM Back Squat

Work:

AMRAP 14

7 KB SDHP

7 KB Swings

7 KB Front Squats

6/19/12

"Walking is the best possible exercise. Habituate yourself to walk very far."

-Thomas Jefferson (1743 - 1826)

Strength: 5RM Push Press

Work:

8 Rounds

12 Push Press(95/65)

300m Run

6/18/12

"If you wish your merit to be known, acknowledge that of other people."

-Oriental Proverb  

Strength: 1 RM Sumo-Deadlift w/ Band

Guys: Green Band

Girls: Blue Band

Work:

"Nasty Girls"

3 Rounds

50 Air Squats

7 Muscle Ups

10 Hang Cleans (135/95)

6/15/12

"There is no duty we so much underrate as the duty of being happy."

-Robert Louis Stevenson (1850 - 1894)

Strength: 3RM Hang Squat Snatch

Work:

"Hope"

--Fight Gone Bad Style--

-Burpees

-Power Snatch(75/55)

-Box Jumps

-Thrusters(75/55)

-Chest To Bar

6/13/12

"But pain... seems to me an insufficient reason not to embrace life. Being dead is quite painless. Pain, like time, is going to come on regardless. Question is, what glorious moments can you win from life in addition to the pain?-"

Lois McMaster Bujold, "Barrayar", 1991 

Strength: 3 RM Bench with SlingShot

Work:

3 Rounds

12 Shoot-Thrus

30 Med Ball Squat Cleans

300m Run Backwards

6/12/12

"The whole point of being alive is to evolve into the complete person you were intended to be."

-Oprah Winfrey (1954 - ), O Magazine

Strength: 3RM Power Clean

Work:

50-40-30-20-10

KB Swings

Double Unders

6/11/12

"I will not allow yesterday's success to lull me into today's complacency, for this is the great foundation of failure."

-Og Mandino (1923 - 1996)

Strength: 3RM Front Squat

Work:

800m Run

   3 Rounds:

15 Front Squats (155/115)

20 Box Jumps

800m Run

6/8/12

"If I knew I was going to live this long, I'd have taken better care of myself."

-Mickey Mantle (1931 - 1995)

 

Were back to normal hours!

6-7am / 12-7pm

Work:

"Tucker"

21-18-15-12-9-6-3-1

Spider-Man Pushups

Squat Tuck Jumps

1-Arm KB Thrusters (1.5/1)

6/6/12

"Today is just a good day in disguise."
-Paul Venghaus

Work: 3 rounds
30 burpee lateral jumps
40 mtn climbers perside
50 airsquats

6/5/12

"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark."
- Michelangelo

Please show up ON THE HOUR guys!! With our limited schedule we need people to be punctual so we can run the class smoothly.
Thanks!!

HOURS FOR THE WEEK:
Tues: 6-7am, 2-7pm
Wed: 6-7am, 12-3pm, 4-7pm
Thurs: 12-1pm, 5-7pm
Friday:6-7am, 12-7pm

Work:
"Shamus"
4 Rounds
600m Run with plate (45/25)
8 Deadlifts (315/225)
9 Push Jerks
24 Situps

6/4/12

"He is able who thinks he is able."
-Buddha

DON'T FORGET YOUR DUES!!! You will not be able to participate if your not paid up!

HOURS FOR NEXT WEEK:
Mon: 6-7am, 2-7pm
Tues: 6-7am, 2-7pm
Wed: 6-7am, 12-3pm, 4-7pm


Work:
"Brian Kultgen"
5 Rounds
8 squat snatch (115/75)
12 chest to bars
27 boxjumps (24"/20")