station515

we have a new home...

warmup:

5x weighted situps
5xkb swings
5x pushups

5 rounds

workout:

5x rope pull and sprint
15x ball slam
5x tire flip + jump in & out
15x pushpress
5xbear crawl
15xkb swing
5x frog hop
15x box jump

cooldown:
52.5 seconds per static(5:15 total):

v-sit
r plank
f plank
l plank
rock hold
slosh pipe

caught up.

warmup:

1-5 team pullup ladder
1-5 team dip ladder

max rounds in 20 minutes

5x weighted situps
5x swings
5x pushups

then

45 seconds per station, 15 seconds to switch

FLR, wall ball, FSPP, slosh pipe, russian twist, weighted step ups

team pullup ladder 5-1
team dip ladder 5-1

more catch up....

tuesday 20090825:0800

warmup:

10x swings, 3x TGU each side

3 rounds

workout:

tabata hell:

20 seconds work, 10 seconds "rest", 8 rounds w/ 1 minute real rest between

ball slam / arms locked, ball overhead

situp / FLR

airdyne cruise / sprint

situp/ v-sit

cooldown:
20x floorwipers

ring planks & floor wipers

catch up...

monday 20090824:0800

warmup w/
20x manmakers
20x mr. spectacular

workout:

weighted sit up
leg lift
pushup
squat
burpee

10-8-6-4-2 for time

team holds (slosh pipe, rock, FLR on rings, side plank)

unload...

warmup w/ kbs

workout:

deadlift form, various heavy TGU, plenty of rest...
4-1 descending pullup ladder, then ten pullups

load...

20090818:0800

90 seconds work, 30 seconds to switch stations

farmers carry 2x60#
airdyne interval, sprint during pushpresses, recover during lunges
slosh pipe overhead hold
4x lunge + 4x pushpress @ 45#
step up and hop, 18" 35#
airdyne interval, sprint during pushpresses, recover during lunges
wallball @ 20#
floorwipers @ 135#

2 rounds

a big bite...

warmup: 25x manmakers or 25x mr. spectacular (thanks rob from mtn athlete)

workout:

6x squat (75#)+walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#)+walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#)

8x lateral wall ball 8+ foot target, (each side, 20#)

5x clean and press, 53# kb, each side

6 rounds

cooldown:

1 minute at each station

airdyne (keep at level 5 power output)
right plank
front plank
left plank

20090817:0800

warmup:
med ball catch.
OHS 4x5 empty bar, 5x w/ slosh pipe
OHS 4x10 empty bar, 10x w/ slosh pipe

workout.
team push press, 5 vs overhead hold
team ball slam (12# ball, bounce ~ 10ft to eachother)
airdyne
team push press, 5 vs overhead hold
team ball slam (12# ball, bounce ~ 10ft to eachother)

1 minute per station, 30 seconds to switch

team push up, 2x vs static hold (top)
rock hold @ 15#
airdyne
team dive bomb push up, 2x vs static hold (top)
slosh pipe overhead hold

1 minute per station, 30 seconds to switch

sorry folks...

my self imposed rest ended saturday, took a big bite of the airdyne, and it bit back. hard.

team 1:
p1. 20 ball slams @ 25# (blew up at the end of round 3, switched to 20)
p2. slosh pipe

4 rounds


team 2:
p1. airdyne, .75, .5 ,.25 miles
p2. rack 2kbs.

3 rounds.

suck fest. welcome back.

for jake...

i am currently suffering from chronic over-training, or to be more specific, chronic under-recovery. i sat today out, but wrote up a nice workout in honor of our friend jake who was just married...


workout:
"the honeymoon... is over"

100x KB swing

g1.

p1: drag tire w/ 2x36# KB overhead 20yds forward, 20 yards backwards
p2: "holds the purse" wherein the "purse" is 2x60# marine batteries

4 rounds (after the 1st group, they did 2 rounds because it was taking too long)

g2.

"Barguement"
team pushpress ladder, 10-uncle

both players pick up a bar, p1 does 10 pushpresses while p2 holds the bar anyway they want (but cant set it down) p2 than does 11 pushpresses while p1 stands holding bar, continue till someone drops.

g3.

barguement variation w/ floor wipers, rest anyhow (this time)

i dont want to, and i dont care.

warmup w/ partial KB complex

6 way barbell complex ( deadlift + bent over row + Hang Clean + front squat + push press + back squat + good morning + push up) 6x each lift, no stopping

2 rounds @ 75#
2 rounds @ 95#

manmaker vs. twist

p1. 5x manmaker @ 15#
p2. russian twist @ 25#

4 rounds

split.

my knee needs a bit of rest, so we split it up today:

my work: 300 seconds of each of the following, rest as necessary.

slosh pipe overhead hold
v-sit
rock hold @ 10#
FLR feet @ 24"
ring support (top of dip)

total hold time: 25 minutes, total time elapsed ~45 minutes.

others:

KB race! complete KB complex, no setting down.

10 each lift
RTW (2)
Fig 8 (2)
halo (2)
swing (2)
goblet squat
push squat
1/2 deck squat
snatch + windmill (2)
1/2 TGU (2)
OHS (2)
TGU (2)

210 movements:

d: 13:22 @ 20#
c: 15:04 @ 25#
k:22:30 @ 36#

3 way racked step up ladder, 1-6-1

Slosh pipe Max hold

d: 1:30, 1:30
c: 3:30, 1:30
k: 2:30, 4:00

training day...

20090730:0800

new students, form work with KB's, bar, med balls etc.

regulars got the following:
2 minutes work, 1 minute rest, no setting KB down:

r swing
goblet squat
l swing
goblet squat
r snatch
goblet squat
l snatch

p1. 100yd farmers carry 2x60#
p2. r. plank
p3. f plank
p4. l plank

2 rounds

30/30 squats ( 30 seconds work 30 seconds "rest" thighs parallel, 4 rounds)