steve, gary, nate, ben, nic, ian:
warm up 10:00

rest.

:30 squats – as many as possible
:15 rest at the bottom of the squat
:30 real rest
4 rounds

:30 push press @ dumbbells – as many as possible
:15 overhead hold
:30 real rest
4 rounds

front squat ladder from 7-1
*in between each section of the ladder rest in the plank for :40
rest 1:00 after each :40 plank

rest 5:00

p1: 60 yards heavy med-ball toss
p2: heavy med-ball overhead hold
3 rounds

front squat – nic

nate.

gary.

cooldown 10:00

steve, alex, john, kirsty, charity, ben, berto:
warm up 10:00

3×10 squats
3×10 pushups

complete every 1:00 on the minute for 5:00…
x5 goblet squats
x5 kb swings
x5 burpees

race to 7 manmakers, or 10 ladymakers
rest 1:00
3 rounds

rest 2-3:00

p1: x20 step-ups @ 18″ held in the farmer carry
p2: x10 dead lifts @ body weight + 10 push press @ dumbbells used for step-ups
3 rounds – no rest

rest 5:00

p1: x15 box jumps @ 24″ – ladies used 18″
p2: x5 front squats @ 70% of body weight + 10 pushups
3 rounds – no rest

cooldown: 10:00 ball toss

steve, john, kirsty, calvin, berto, dante:
warm up 10:00

3×10 squats
3×10 pushups
3×5 pullups

x50 wall ball tosses
x50 pushups
x50 kb swings
x50 push press
x50 ball slams
x50 knees to elbows
x50 box jumps
x50 calories on airdyne, or 500 meter row
kirsty finished first, and rode in 2:22
steve finished second, and rowed in 1:34
dante rode in 1:25
berto rode in 2:17
calvin rowed in 1:43
john rowed in 1:41

ben, chris, karen, sabreena, buz:
warm up 10:00

3×10 squats
3×5 wall squats

5-person step-up ladder from 1-7
*step-ups completed in rack hold, rest completed in farmer carry, rack hold, or overhead hold.

rest 3-4:00, and then…

@ heavy dumbbells comnplete…
:30 weighted bear crawls
:30 farmer carry, or overhead carry
:30 plank
:30 rest
6 rounds

cooldown – x50 knees to elbows

gary, matt:
warm up 10:00

mt. climber

:30 squats/:30 rest
3 rounds

:30 push press/:30 rest
3 rounds

:15 frog hops/:15 rest
3 rounds

:15 mt. climbers/:15 rest
3 rounds

x5 bench press
x10 push press
x5 ball slams
x15 calories airdyne
rest 1:15
6 rounds

rest 5:00

x100 pushups

cooldown 10:00

gary:
warm up 10:00

3×10 squats
3×5 wall squats
3×10 step-ups @ 18″
3×10 goblet squats @ 35#
3×5 front squats @ 75#
5×5 front squats @ 95#
*rest 2 minutes between sets

stationary dip ladder 10-1
pushup ladder 1-10
*work through each together

gary, derek, legit, tony:
warm up 10:00

“spiked” kb swing

3×10 squats
3×5 wall squats
3×5 jump squats
3×10 split jumps
3×10 kb swings *spiked

1:00 step ups @ 18″
1:00 rest
5 rounds
*the average total step-up per round was 30, but understanding why you are doing something, and understanding that doing it well, and with confidence is very important – that will be the difference between 36 per round, and 31 per round.

derek

:30 box jumps
:30 rest
5 rounds
*the average per round was 15. box jumps are a slightly different story than step-ups in that the oxygen system is now getting stressed. understanding that :30 is not an infinite amount of time is important. find a rhythm, find your groove and power through.

rest 5:00

3 rounds for time of…
x10 pushups
x10 push press @ moderately weighted dbs
200 meter row, or 20 calories airdyne
alex: 2:54 – bike
gary: 3:22 – rower
derek: 3:35 – rower
tony: 3:42 – rower

cooldown 10:00 talking to tony like we were british for some reason.

josh brockbank:
as a category 1 bike racer, josh brockbank traveled to New Mexico last week for the SRAM Tour of Gila. on the first stage about 65 miles into it he crashed out of the race for good. a broken helmet, a wrecked shoulder and what seemed to be a broken spirit (he crashed out of the same race last year on day two) he went into the gym this morning with “a little motivation.” although this workout does not at all reflect his ability to ride a bike – the more we talk the more i realize i have zero understanding of what it really means to be a bike rider of his caliber – i jokingly told him to complete the workout “3-2-1 go fuck yourself.” the workout is 321 calories on the airdyne in 10:00. today josh was a little greedy and completed 344 calories in 10:00. again, an airdyne workout does not accurately say much about a cyclist, but that stationary bike can certainly make anyone cough up blood and feel awful in a hurry. hopefully josh’s shoulder will allow him to get back out on his bike soon enough – i am tired of fixing the gd airdynes.

nic brunson: aka “nic-griddles” aka “the website guy” is off to lala land. nic left for california today for a new job opportunity. yesterday we sent him off with a good workout. this was me explaining the workout to him, “i have never done this, and dont want to do it, and have no idea what it feels like, so have fun.”

warm up 10:00

x100 goblet squats @ 60#
x10 burpee pullups @ 8′
x90 kb swings @ 60#
x10 burpee pullups @ 8′
x80 ball slams @ 16#
x10 burpee pullups @ 8′
x70 walking lunges
x10 burpee pullups @ 8′
x60 box jumps @ 24″
x10 burpee pullups @ 8′

this workout means nothing, probably gave minimal real fitness, but was challenging and fun for about 25:00. shout out to nic for putting out effort in and out of the gym over the last year and some months. he started the gym what i considered out of shape, but has really come to an understanding of himself, and what it takes to complete real fitness goals. he went from running his first half marathon last year in 1:52:00 to completing the Salt lake Half Marathon this year in 1:33:00. #boss #thebalderwegetthefasterweget
if you know nic you will miss him, i know i will.

cooldown 10:00

steve, nate, alex, gary, pickup:
warm up 10:00

ball slam ladder
1-7 resting overhead @ light ball

dead lift practice, and then…

steve. “i haven’t been fresh for 2 years, bro.” when in doubt, rest.

ladder 7-1
dead lift @ 1.5x body weight
box jump @ 24″
farmer carry step up @ 18″ (7 each side, 6 each side, and so forth)
push press @ heavy db
hand-release pushup
pullup

rest 5-7:00

50% of bodyweight in calories on aridyne, or
35% of bodyweight in calories on row machine.

steve: dl @ 315#, step-up, and push press @ 45#, 105 calories on airdyne in 3:05
nate: dl @ 275#, step-up, and push press @ 35#, 95 calories on aridyne in 2:50
alex: dl @ 245#, step-up, and push press @ 45#, 85 calories on airdyne in 2:31
gary: dl @ 225#, step-up, and push press @ 35#, 56 calories on row machine in 2:33
pickup: dl @ 225#, step-up, and push press @ 40#, 75 calories on airdyne in 2:57

cooldown 10:00

nate: getting after it. no stopping. looks like this will be a great fire season for him.

steve, nic, nate, marc, will, charity, iam, burto:
warm up 10:00

x10 pushups
15 yards lunges
15 walk
5 rounds

p1:
x5 kb swings/hang cleans
x5 goblet squats/front squats
x10 total step-ups @18″
p2: rest
10 rounds

rest 5:00

p1:
10% of body weight in calories row machine, or 20% of body weight in calories on airdyne
p2:
x10 pushups
x20 push press @ dumbells
5 rounds

cooldown 10:00

jake, melissa, ryan, jordan, paul, kristina, devon:
warm up 10:00

3×10 squats
3×10 pushups

:30 back squats/goblet squats
:30 atomic situps
:30 v-sit
1:00 rest
6 rounds

rest 5:00

:30 bent over row @ dbs
1:00 plank
1:00 rest
4 rounds

cooldown 10:00

seth, amanda, rebecca:
warm up 10:00

:30/:30 squats (amanda did push press)
work/rest
4 rounds

rest 2:00

:30/:30 kb swings
work/rest
4 rounds

5:00 progressive build on bike or rower.

amanda:
x5 pullups
x10 push press
x15 kb swings
1:00 row all out
:40 overhead dumbbell hold
1:00 rest
6 rounds

seth, rebecca:
x5 goblet squats
x10 kb swings
x15 ball slams
1:00 ride all out
:40 overhead ball hold
1:00 rest
6 rounds

cooldown 10:00

pcme:
3×10 squats
3×5 wall squats
3×10 step-ups @ 12″ box

*after a couple years of overcomplicating everything, i am on the right track. alex said it best, “i realize that its going to be easy; well, not easy, but simple.”
365#

progress to heavy back squat:
365# – new pr (not accidental)

5×5 back squats @ 255#
*rest 2:00 between sets

rest a bit, and then…
pullup ladder 1-10
*as strict as possible

rest a bit, and then…
handstand pushup ladder 10-1

cooldown