12/31/12

Your face when you see burpees in the workout. (Cool shirt)

Strength.

Back Squat
3 - 65%
3 - 75%
ME - 85%

Conditioning.

"2012" 
For time
20 Power cleans - 115/75
12 Burpees 
20 Front squats - 115/75
12 Burpees
20 S2O - 115/75
12 Burpees

$ Out.

Rope climb progression   

12/28/12

4:30 PM Class, getting after it.

Strength.

Bench Press
5 - 60%
5 - 70%
ME - 80% 

Conditioning.

"Triple Shot"
For Time
50 thrusters - 65/45
50 kb swings - 53/35
50 box jumps - 24/20

$ Out.
3 x 5 Wall walks  

12/27/12

A couple that trains together stays together!

Strength.

Deadlift
5 - 70%
3 - 80%
ME - 90%

Conditioning.

"Big Mac"

400 Meter run

Then 3 Rounds
7 Hang cleans - 135/115
14 HR Push ups
21 Sit ups

Then 400 Meter run

$ Out.
3 x 15 Second L-Sit 

12/26/12

 https://vimeo.com/25749190

"Rainy Day"  

PS. Look at Tony's stomach back in the day....

Strength. 

 

5 Sets

2 Push Jerk + 1 Split Jerk - H.A.P


Conditioning.

 

"Rainy Day"

For time

21-15-9

SDHP - 95/65

OHS - 95/65 

 

$ Out.

 

30 Evil Wheels 

 

 

Merry Christmas

Yeah Santa has been training with us lately.

Strength.
OFF

Conditioning.

"The one"
100 Burpees for time

OR


"Death"
Death by burpees
* Do 1 burpee the first minute, 2 burpees the second minute, 3 the third, etc. till you can't complete the amount of burpees within the givin time

YOU CHOOSE, either way it sucks.


No classes tomorrow, you can do this at your house. No excuse me you WILL do this at your house.

12/24/12

Thank you to all the BS&C athletes for making a difference for those less fortunate.

Strength.
OFF

Conditioning.

"12 Days of Christmas" (45 Minute time cap)
1 Power clean - 155/95
2 Front squats - 155/95
3 Box jumps - 30/24
4 DB snatches each arm - 50/30
5 Bar facing burpees
6 Pistols alternating
7 Push presses - 50/30
8 KB Swings - 53/35
9 Wall balls - 25/20
10 Pull ups
11 HR push ups
12 Deadlifts - 155/95

*The workout is performed as the song is played, IE "On the first day of Christmas, 1 Power clean, on the second day, 2 Front squats, 1 power clean, On the third day, 3 Box jumps, 2 Front squats, 1 Power clean and so on until you get to the 12.     
 
MERRY CHRISTMAS!! HAHA

12/21/12 (End of the world)

Mo, getting her TGU on..

Strength.

Deadlift
3 - 65%
3 - 75%
ME - 85%

Conditioning.

"Negative"

For time
800 Meter run
12 Power snatches - 115/75
400 Meter run
9 Power snatches - 115/75
200 Meter run
6 Power snatches - 115/75

$ Out.

3 x 100 Meter sled drags - H.A.P
50 Meters forward / 50 Meters backward  

12/20/12

Lisa Brown, rope climb progression.

Strength.

Bench Press
5 - 70%
3 - 80%
ME - 90%


Conditioning.

"ANT"
AMRAP 10 Minutes.
45 Box jumps - 24/20
30 Pull ups
15 S2O - 135/95 

$ Out.

3 Rope climbs or 6 Rope climb prog.      

12/19/12

Richie can jump... High.

 

Strength.

7 Sets - H.A.P
Clean + 1 Hang clean + 1 jerk  

Conditioning.

"HELLO ENGLAND!" 
4 Rounds for time
15 Power cleans - 115/75
30 Abmat Sit ups 

$ Out.

3 x ME Pass throughs  

12/18/12

A lot of people getting stronger...

Strength.

1A) Push press - 5 x 3 H.A.P
1B) Pendlay rows -  5 x 5 H.A.P
Rest 60 seconds between 


Conditioning.

"Rapido" 
For time
30 Jumping BB Squats - 65/45
200 Meter Sprint
30 Burpeez

*If your back squat is over 200/150 use 135/95 (Regular back squats) 
*If your back squat is over 300/200 use BW

$ Out.

3 x 100 Meter Waiters walk - 53/35 (50 Meters each arm)
 

12/17/12

Paleo challenge begins January 4th 2013, be prepared.

Strength.

Front Squat
3 x 5 - Heavier than last week 

Conditioning.

"Rhino"
For time
15 Deadlifts - 185/135
20 Wall Balls - 25/15
25 KB Swings - 53/35
30 HR Push ups 
60 Lateral bar hops
30 HR Push ups
25 KB Swings - 53/35
20 Wall Balls - 25/15
15 Deadlifts - 185/135 

*If your DL is over 300/200 use 225/155 
*If your DL is over 400/250 use 275/185  

$ Out.

TGU
Heaviest 3 rep each arm   
   

12/14/12

Bre & Jo pushing each other.

Strength.

5 Sets
2 Power cleans + 2 Hang cleans + 1 Jerk - H.A.P
 
Conditioning.

"Cement Mixer"
5 Rounds 
Every 3 Minutes
200 Meter run
10 GHD Sit ups  

$ Out.

30 Box jumps for time - 30/24in
 

12/13/12

Start 'm Young

Strength.

Bench Press
3 - 65%
3 - 75%
ME - 85%

Conditioning.

"Stinger"
5 Rounds for time
50ft. OH Walking lunge - 45# Bar
21 Burpees 

$ Out. 
OFF   
       

12/12/12

AMRAP Anyone??

Strength.

Deadlift
60% - 5
70% - 5
80% ME

Conditioning.
 
21-15-9
DB Snatch - 50/30 (Each arm)
Pull ups 

$ Out.

DB Rows
3 x 8 - H.A.P  

12/11/12

Patrick post WOD.

Strength.

Strict Press
3 x 5 - H.A.P

Conditioning.

"Thunder"
For time
10 Thrusters - 50/30 DB
50 Double unders
8 Thrusters - 50/30 DB
40 Double unders 
6 Thrusters - 50/30 DB
30 Double unders
4 Thrusters - 50/30 DB
20 Double unders
2 Thrusters - 50/30 DB
10 Double unders

$ Out.

21-15-9
Plate 2 Toe - 10#
Back Ext.     

12/10/12

Bre, doing what she does.

Strength.

Back Squat
5 - 60%
5 - 70%
ME - 80%

Conditioning.

AMRAP 8 Minutes
8 Ring Dips
16 KB Swings - 53/35

$ Out.
3 Attempts at a max height box jump

    

12/7/12

The baby looks happy... Moms probably not..

Strength.

5 x 1
Clean + Hang Clean - H.A.P

Conditioning.

"The Spot"
3 Rounds for time
21 Wall Balls - 25/15
15 Power Cleans - 135/75
9 OH Walking lunges / EL - 45/25# plate

$ Out.

Ring Dips
3 x ME

12/6/12

Barbarian box jumps.

Strength.

Bench Press
3 - 60%
3 - 70%
3 - 80% ME

Conditioning.

AMRAP 10 Minutes
400 Meter run
15 Push presses - 115/75

$ Out.

Sled pulls
2 x 100ft. H.A.P

12/5/12

Sonia going H.A.P

 

Strength.

Deadlift
7 x 1 - H.A.P (Somebody better PR)

Conditioning.

For time
40 Box jumps - 30/24
100 Meter farmers carry - 50/30
40 Abmat sit ups
100 Meter farmers carry - 50/30
40 HR Push ups

$ Out.

Good mornings
3 x 10  
 

12/4/12

6am. Class going H.A.M

Strength.

1a) 3 x 8 Seated DB press - H.A.P
Rest 1 Minute
1b) 3 x 5 Pendlay rows - H.A.P

Conditioning.

For time
 
800 Meter run
100 DB snatches - 50/30 (Yes it does say 100 it's not a typo so don't ask me tomorrow..)
      
$ Out.

50ft. Tire flips

11/29/12

"WHAT'S GOING ON HERE?!" (Says the normal exerciser)

 

Strength.

1a) 3 x 5 Push press - H.A.P
Rest 60 Seconds
1b) 3 x 8 DB rows each arm - H.A.P

Conditioning.

For time
50 Double unders  
30 Wall balls - 25/15
40 Double unders
25 Wall balls - 25/15
30 Double unders
20 Wall balls - 25/15
20 Double unders
15 Wall balls - 25/15
10 Double unders
10 Wall balls - 25/15  

$ Out.
Off

11/28/12

Strong(er).

 

Strength.

Deadlift
5 x 3 - H.A.P

Conditioning.

Climb the ladder in 10 minutes
2 Power cleans - 95/65
2 Bar facing burpees 
4 Power cleans
4 Bar facing burpees
6
6..

$ Out.

100 Abmat sit ups 
   

11/27/12

Are you pushing yourself hard enough? (Mario is...)

Strength.

Bench Press
10 x 1 - H.A.P


Conditioning.


AMRAP 2 Minutes.
15 Box jumps - 24/20
15 KB swings - 53/35
15 Pull ups 
Rest 1 Minute.

Repeat x 5 

*Where you stopped in the AMRAP you will resume on the next round 



$ Out.

3 x ME Ring dips