Archive for: November, 2011

Wednesday 2011.11.30

Expeditions:

Strength:

  • Deadlift 5×8-10 @ 50%, EMOM

Workout:

  • Hang Power Clean 3-3-3-3-3-3
Post loads attempted to comments.

Tuesday 2011.11.29

Expeditions:

Recovery:

  • Roll out on foam and/or lacrosse ballls throughout the legs for 10 minutes.  Emphasis on IT Band, Quads, Hip/Glute area, and Achilles Tendon.

Workout:

3 Rounds of:

  • 10 Strict Pull Ups
  • 1 Minute Seated Against Wall
  • 25 Double Unders
Post time to complete to comments.

Monday 2011.11.28

Expeditions:

Strength:

  • Back Squat 5×5 @ 70%

Workout:

“Nate”

20 Minute AMRAP of:

  • 2 Muscle Ups
  • 4 Handstand Push Ups
  • 8 Kettlebell Swings @ 2 Pood
Post time to complete to comments.

Sunday 2011.11.27

Rest Day!

Thursday-Saturday 2011.11.24-26

Gym Closed for the Thanksgiving Holiday!

Wednesday 2011.11.23

Expeditions:

Strength:

  • Press 5×4-6
Workout:
AMRAP in 25 Minutes of:
  • 20m Handstand Walk
  • 8 Pull Ups
  • 20m Bearcrawl
  • 8 Rope Get-ups
  • Accumulate 1 minute in the Plank position
Plank is modified push-up position, forearms on the floor body solid and level: abs, glutes and quads all firing.  Post rounds completed to comments.

Tuesday 2011.11.22

Expeditions:

Strength:

  • Weighted Pull Ups 5×2
Workout:
Three rounds of:
  • Max reps of Back Squat at 65% of 1RM
Rest 3 Minutes between each round.  During rounds, if you pause for more than 3 seconds at any point between reps, you are done with that round.  Post reps per round to comments.

Monday 2011.11.21

Expeditions:

Fight Gone Bad!” for Preston O’Brien’s Birthday

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments. Compare to 2010.11.29

Sunday 2011.11.20

Rest Day!

Back to Top