A New Day

Warm up: Hip mobility (grasshoppers, scorpions, DROM)

Sport specific: Batting-crossing the "X"

Strength: 1 leg DL 5x5
Lexi: 10# DB
James: 45# DB

The Meat: 6 x sandbag shoulders (3/side)
6 x sandbag lunges (3/side)
6 up-downs
6 medicine ball slams
6 burpees
6 pull ups
Lexi: 3 rounds 8:21 5# MB, 25# SB, modified pull ups
James: 6 rounds 21:18 12# tornado ball, 35# SB

Prescribed was 11 rounds...this is a beast. As much mental as physical. Lex hung in and attacked it!

Multiples

(1) Romanian Deadlifts
GHR
Reverse Hypers
3x10 reps of each

(2) Farmer's walk x 40 yds
Cross walk x 40 yds
Tire Flip x 5 reps
5 rounds

For time:

Post time and loads

Trevor:

James:

Rest Day

Row, Push and Hold

Teams of 2, 4 rounds, 2 minutes per exercise:
Renegade rows with pushup and push press + prone plank static hold

While 1 partner does one exercise for 2 minutes, the other partner performs the other exercise. Rotate.

Post loads.


Chris, Tony, Crystal, Miranda, Lisa, working hard!

We're Back!!! Post upcoming.

21 DBS
21 Box Jumps
400 m run
21 DBS
21 Box Jumps
21 DBS
21 Box Jumps
21 DBS
21 Box Jumps
21 DBS
21 Box Jumps
400 m run

For time, of course.

Back and Forth, Up and Down

Jingle Jangles: 5 yd sprint forward, 5 yds backward

1 Jingle Jangle
15 Thrusters (20% bodyweight)
2 Jingle Jangles
15 Push ups
3 Jingle Jangles
15 Sit ups
4 Jingle Jangles
15 Pull ups
100 ft 200# sled Double Eagles (Front squat x 8, drag forward, place dumbbells in sled, drag backwards)
15 Pull ups
4 Jingle Jangles
15 Sit ups
3 Jingle Jangles
15 Push ups
2 Jingle Jangles
15 Thrusters
1 Jingle Jangles

For Time:

What a Difference

What a difference a few weeks make...3 guys in the clinic after work, 1 at her home, 1 long-distance. Slowly growing. Will try to keep the site up to date.

A Better Snatch

New marks in the Snatch and Clean and Jerk. Nothing earth shattering, just improvements for me.

Snatch 130#
C&J 175#

Strength Endurance

"Gwen"

15-12-9 Clean and Jerk for time.
1 team member performs while the other rests.

Adjust loads as appropriate.

Post loads and total team time.

Yeah Burpees!

An obviously sarcastic last post.

10:00 Beck's Burpees (w/pushup) for time:
Crystal:
Chris:
Tony:

The Greatest New Training Method!

I know I've been offline for a bit of time, but I've been working on the latest, greatest, newest training program never seen before! Make sure you sign up to receive it! You don't want to be the weak sista'!
Meantime, here's a little taste of what's in store:
10 sandbag cleans (75#)
15 ring dips
10 TGU situps (5/side) 50#
3 rounds for time

Density

As Many Rounds As Possible (AMRAP) in 15:00

10 sandbag shoulder cleans (50# gents/35# ladies)
5 roving warrior pushups (5 yards/rep) 1 pushup at the start, 1 at the end
5 Burpees

Post rounds to comments

Endurance

1 hour, on the Hornet Hills. Double time. How many laps can you complete? (Each lap=approx. 1000 yards) During each lap, perform 5 pull ups, 10 push ups, 15 squats, with the weight on.

Guys, 35#
Girls, 20#

Plus water

Post times:

New Day

Beginning next week, we'll begin a new 3rd day of formal training.

Yippee!!!!

One If By Land, Two If By Sea...

3 Rounds:
50 Walking Lunges
50 reps SDHP
(45# guys, 25# girls)

For Time

Chris: 16:58
Crystal: 18:04
Tony: 18:58

Tabata Just Got Nasty!

Jump Rope
Ring Pull ups
Box Burpees
Ring Plank Holds

You'll be begging for the jump rope!

Lowest round scores:
Chris: 43 total
Crystal: 22 total
Tony: 20 total

"Tabata This" THN style

Modified for the buds, Tabata style:

Ring pull ups/Pull ups
Jumping Lunges
Push ups/clapping push ups
Sit ups
For dessert: Burpees w/push up

Catching Up

I'm in the middle of an Oly lifting program through cathletics and am catching up on posting. Kathy, Chris, Crystal and Tony are working hard 2x/week plus their own workouts. Will try to stay updated.