10/31/12

"Always work hard on something uncomfortably exciting."

-Larry Page, University of Michigan Commencement Address, 2009

Skill:

Pistols

Spend 10 minutes working on Pistol progressions

Work:

6 Rounds

5 Hang Clean&Jerks

10 Pistolls

15 Situps

10/30/12

"The happiness of a man in this life does not consist in the absence but in the mastery of his passions."

-Alfred Lord Tennyson (1809 - 1892)

Strength:

Sumo-Deadlift: 10x2 @ 65% + Bands

Work:

For time:

1000m Run

-rest for the remainder of the minute you come in on, plus 1 minute after that, then begin-

75 Burpee Box Jumps

Starting w/ 5 KB Swings and continuing on the minute until BBJ completed

10/29/12

"If you're going through hell, keep going."
-Winston Churchill

-No 5:45am class Today-

Strength:

3RM Thruster

Work:

"Fran"

21-15-9

Thruster(95/65)

Pullup

Also don't forget out the Hypoxia Team Challenge on Decmeber 8th. Spots are filling up so talk to Jake if you want on a team!

10/26/12

"Variety is the soul of pleasure."

-Aphra Behn

Strength:

 Squat Clean

 -Spend 10 minutes working up to a challenging weight for the workout-

Work:

AMRAP 20

5 Squat Cleans

10 Shoot Thrus

200m Run

10/24/12

"People who have no weaknesses are terrible; there is no way of taking advantage of them."

-Anatole France (1844 - 1924), The Crime of Sylvestre Bonnard

Skill:

10min of Double Under Practice

-or-

 (1min Max D.U. x 5) w/1min rest between sets

Work:

 50-40-30-20-10

Air Squats

Situps

Double Unders

10/23/12

"Keep on going and the chances are you will stumble on something, perhaps when you are least expecting it. I have never heard of anyone stumbling on something sitting down."

Charles F. Kettering (1876 - 1958)

Strength:

High Box Squat: 10x2 @ 65% + Bands

Work:

For Time

800m Run

1-10

Deadlift(1.5xBW / 1.25xBW)

Ring Dips

800m Run

--every time you break up a set there is a 5 burpee buy in--

10/22/12

"Victory belongs to the most persevering."

-Napoleon Bonaparte (1769 - 1821)

 

 

Strength:

 Strict Shoulder Press: 5RM

-with at least 5 work sets getting up to your 5RM-

 

 

Work: 

3 Rounds

For Max Reps

 

1 min Strict Press(75/45)

1 min Pull Up

1 min Front Squats(75/45)

1 min Box Jumps

1 min rest

 

10/17/12

"Luck is what you have left over after you give 100 percent."

-Langston Coleman

Strength:

Weighted Pullup: 5x1

Work:

For Time:

50 KB Swings(1.5/1)

40 D.U.

30 Mnt. Climbers(per side)

20 Box Jumps(30"/24")

10 KB Snatch(per arm)

20 Box Jumps(30"/24")

30 T2B

40 Russian Twist(per side)

50 KB Swings(1.5/1)

10/16/12

"More often than not, a hero’s most epic battle is the one you never see; it’s the battle that goes on within him or herself."

-Kevin Smith, My Boring Ass Life, 04-18-06  

Strength:

Low Box Squat: 8x2 @ 60% + Bands

Work:

5 Rounds

12 Burpees

20 Wallballs

300m Run

10/15/12

"The more you know, the less you need."

-Aboriginal Saying

Strength:

 Deficit Deadlift:  3x5

Work:

"Diane"

21-15-9

Deadlidt(225/135)

HSPU

10/12/12

"Do something. If it doesn't work, do something else. No idea is too crazy."

-Jim Hightower, The New York Times, March 9, 1986

Strength:

Over-Head Squat: 5x3

 -Start light and work your way up, 

once the sets start to become challenging you can count them as work sets-

Work:

"Nancy"

5 Rounds

400m Run

15 OHS(95/65)

10/10/12

"Pain makes man think. Thought makes man wise. Wisdom makes life endurable."

-John Patrick

Strength:

Weighted Dip: 1RM

Work:

AMRAP 20

5 Dips

10 Pullups

15 Situps

10/9/12

"Mix a little foolishness with your prudence: It's good to be silly at the right moment."

-Horace (65 BC - 8 BC)

Strength:

 Hang Clean: 5 RM

--work to a heavy hang clean you can

complete 5 solid reps with--

No Re-Grip!

Work:

4 Rounds

50 Airsquats

10 Hang Cleans

300m Run

10/8/12

“Worry does not empty tomorrow of its sorrow, it empties today of its strength.”  

― Corrie Ten Boom

Strength:

Jerk: 4x2 

--work to a heavy 2 set, repeat 4 times--

Work:

"Betty"

5 Rounds

12 Push Press

20 Box Jumps

10/5/12

"Time is the most valuable thing a man can spend."

-Theophrastus (372 BC - 287 BC), from Diogenes Laertius, Lives of Eminent Philosophers

Strength: 

--Athlete's choice--

1RM Snatch or Clean&Jerk

Work:

For time:

600m run

20 Squat Snatch(135/95)

400m run

20 Clean & Jerk(135/95)

200m run

10/3/12

"The person who makes a success of living is the one who see his goal steadily and aims for it unswervingly. That is dedication."

-Cecil B. DeMille (1881 - 1959) 

Strength:

DE Bench: 3x8 AHAP

Work:

21-15-9-3 (if you came in yesterday)

 21-18-15-12-9-6-3-1 (if you missed yesterday)

MBSC Wallball

Box Jump

10/2/12

"There are two ways of exerting one's strength: one is pushing down, the other is pulling up."

-Booker T. Washington (1856 - 1915) 

Strength:

 Deadlift: 3x8 AHAP + Bands

Work:

Athletes Choice

-Death by T2B / K2E

-Death by Handstand-Pushup

-Death by Stone to Shoulder (115/73)

You must choose 2 to complete, but are encouraged to do all 3!

10/1/12

"Character is forged in the smallest of struggles. Then, when the big challenges come, we’re ready."

-Waiter Rant

Strength:

Moderate-grip Floor Press: 3x8 reps ~ 55-65% of 1RM

Work:

For Time

800m Run

35 Overhead Squats (95/65)

35 Burpees

25 Front Squats (115/75)

25 Burpees

15 Back Squats (135/95)

15 Burpees

400m Run

Don't forget DUES this week!!