Took a rest day today. Going to get 4 days in a row starting Friday.
Saturday is going to be a puke fest, I'm sure.
October 3, 2008
10/1/08
I finally found some guys who are giving up on the big box gym as well. Turns out one of them even has a big tire that will be getting flipped on Saturday. I'll be bringing the sandbag and the drag tire along for that one as well. It's going to be like a co-op of suffering.
Here's what we did on 10/1
Warm-up:
Ran about a mile at a good clip. Incorporated backwards running and shuffles into the mix.
Workout:
(1) Relay for 10 min.
Farmers carry, 15M @ 2X90# DB
Fire hose carry 15M (hose too light, I carried overhead instead of shouldered)
(2) Relay for 10 Min.
Thrusters @ 75# x (anywhere from 6-10) I did 8
Chin-ups x 4 (Not sure what anyone else did)
(3) Relay for 5 min
Fireman Carry partner
10 Burpees
Here's what we did on 10/1
Warm-up:
Ran about a mile at a good clip. Incorporated backwards running and shuffles into the mix.
Workout:
(1) Relay for 10 min.
Farmers carry, 15M @ 2X90# DB
Fire hose carry 15M (hose too light, I carried overhead instead of shouldered)
(2) Relay for 10 Min.
Thrusters @ 75# x (anywhere from 6-10) I did 8
Chin-ups x 4 (Not sure what anyone else did)
(3) Relay for 5 min
Fireman Carry partner
10 Burpees
9/30/08
Warm-up:
10x Burpees
30M Farmer Carry @ 2x70# fat DB
Workout:
10x100M sprints
30/30 Switch steps with band (Blue)
30/30 Split Jumps with band (Blue)
Core:
V-ups x15
Bird Dogs x10ea
Side Bends @ 70# x8ea
Flutter Kicks (4 count) x10
10x Burpees
30M Farmer Carry @ 2x70# fat DB
Workout:
10x100M sprints
30/30 Switch steps with band (Blue)
30/30 Split Jumps with band (Blue)
Core:
V-ups x15
Bird Dogs x10ea
Side Bends @ 70# x8ea
Flutter Kicks (4 count) x10
9/29/08
Warm-up:
10-9-8-7-6-5-4-3-2-1
Overhead Squat @ PVC
Push-ups
Workout:
Tabata Circuit
Repeat 4x Through
Med Ball Slams
Lateral Jumps over Med Ball
Mountain Climbers
High Knee DB Press
Jumping Jacks
Band Pulls
Burps
Burpees
Finisher:
3xMax
Overhead Sandbag Hold @ 100#
10-9-8-7-6-5-4-3-2-1
Overhead Squat @ PVC
Push-ups
Workout:
Tabata Circuit
Repeat 4x Through
Med Ball Slams
Lateral Jumps over Med Ball
Mountain Climbers
High Knee DB Press
Jumping Jacks
Band Pulls
Burps
Burpees
Finisher:
3xMax
Overhead Sandbag Hold @ 100#
9/25/08
Warm-up:
10-9-8-7-6-5-4-3-2-1
Squat Jumps
Push-ups
Workout:
6 Rounds
30 sec each.
Burpees
Ball Slams
Jumping Jacks
Burpees
High Knee DB Press
Jumping Jacks
Rest 1 min. between rounds
Core:
Rollouts x10
Band Hyper x12
Side Crunch 10ea
Chinnies
10-9-8-7-6-5-4-3-2-1
Squat Jumps
Push-ups
Workout:
6 Rounds
30 sec each.
Burpees
Ball Slams
Jumping Jacks
Burpees
High Knee DB Press
Jumping Jacks
Rest 1 min. between rounds
Core:
Rollouts x10
Band Hyper x12
Side Crunch 10ea
Chinnies
9/24/08
Warm-up:
4x Barbell Complex (95#, 105#, 115#, 125#)
6x each
Deadlift
Bent Row
Hang Clean
Front Squat
Push Press
Push-ups
Workout:
(1) 1 Clean + 3 Front squats every 40 seconds x10 @ 135#
(2) 5 Rounds
8x Deadlift @ 250#
10x Jumping Lunge
5ea One arm DB sit-up @ 20#
(3) 3 Rounds
10x Elevated Push-up
5x Chin-ups
8x DB Press @ 2x35#
(4) 3 Rounds
60/30 DB swings @ 35#
4x Barbell Complex (95#, 105#, 115#, 125#)
6x each
Deadlift
Bent Row
Hang Clean
Front Squat
Push Press
Push-ups
Workout:
(1) 1 Clean + 3 Front squats every 40 seconds x10 @ 135#
(2) 5 Rounds
8x Deadlift @ 250#
10x Jumping Lunge
5ea One arm DB sit-up @ 20#
(3) 3 Rounds
10x Elevated Push-up
5x Chin-ups
8x DB Press @ 2x35#
(4) 3 Rounds
60/30 DB swings @ 35#
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