Conditioning

Austin, Jordan, Shalyn:

Warm up 10:00


500 meter row @ 100%

Austin: 1:24

Jordan: 1:33

Shalyn: 1:57


Team work:

x300 dead lifts @ 115#/185#

x600 push-ups

*finish the workload in 30:00 or less.

 

Steve:

Warm up 10:00

3x5 wall squats

3x5 back squats @ 135#

x100 back squats @ 40% of 1RM


3 x 100 calorie ride @ airdyne

3:00 rest between each effort


x100 push-ups

 

Keith, Derek, Mike, Jordan, Dale:

Warm up 10:00


5:00 cap for one of the following:

x50 burpees

x30 wieghted burpees

x30 burpee pullups

x20 manmakers

*complete within the 5:00 window, or stop at the 5:00 mark and move straight into the next workout...


This workout has a 15:00 cap...

Bent over row ladder 1-10 

*break up the ladder with one of the following...

10x10 overhead press @ 25% of 1RM bench presss

10x10 back squat/front squat/bench press @ 40% of 1RM


5:00 break


3 x 500 meter row:

*each 500 meter effort continues from the previous effort (1500 meters straight through)

*first 500 meters: :11-:08 above 2,000 meter pace

*second 500 meters: :08-:05 above 2,000 meter pace

*last 500 meters - shoot for the moon (at or faster than 2,000 meter pace)



Conditioning

Ben, Brant, Mike:

Warm up 10:00

Suitcase swings + push press @ kb practice


5 rounds...

120 m sprint rower

2:00 rest - during rest period complete x10 bench press @ 60% of 1RM


8 rounds...

x5 heavy ball slams 40#+

x5 rack hold squats @ kbs

45 foot rack hold carry @ kbs

x5 push press @ kbs

x5 pull-ups

45 foot farmer carry @ kbs

 

Jon, Helen, Dan:

Warm up 10:00

3x5 wall squats

2 x failure push-ups  shooting for more than previous best.


3 rounds, resting 1:00-3:00 between sets...

x12 bent over row

x12 hammer curl

x12 push press

x36 goblet squats


7:00 work window...

x7 horizontal row

x7 push-ups

x7 heavy kb swings


@ plate over shoulders...

x60 wipers

x60 straight leg raises


Conditioning

Steve, Chase:

Warm up 10:00

3x5 wall squats

3x10 pushups

2 x 1-5 pull-ups on rings

3 x 1:00 plank - every :10 complete some number of push-ups

3 x 1:00 slow cadence step-ups @ 18" box

P1/P2: x3 - x5 dead lifts @ hex bar 135# + farmer carry across room

P1/P2: x3 - x5 dead lifts @ hex bar 225# + farmer carry across room


I went on to finish the day with some dead lifts @ 285#


teve went on to finish the day with...

5 rounds no rest of...

x20 bench press @ 135#

500 meter ski @ moderate pace

 

halyn, Ali, Austin:

Warm up 10:00

2:00 overhead ball hold - every :05 complete 1 ball slam

1:00 rest

2:00 overhead ball hold - every :05 complete 1 ball slam


5 dead lifts @ 45% of max

150 meter sprint on row @ +:03 of 500 meter

1:00 rest

5 rounds


4 rounds no rest...

x8 dead lifts @ 65% of max

x30 weighted step-ups 


Finish the day with some pull-ups

 

Helen, Nicole:

Warm up 10:00

:15 plank + :15 push-ups

:30 rest

3 rounds


5 rounds...

X15 ball slams @ 20#

150 meter row - slow, and hard pulls

1:00 rest - during rest complete 10 push-ups


P1/P2 4 rounds...

P1: x5 hex har dead lifts @ 95# + farmer carry 40 yards

P2: weighted step-ups @ farmer carry

1:00 rest - complete 5 pull-ups

 

Mike, Oleg, NIc:

Warm up 10:00

2:00 overhead ball hold - every :05 complete 1 ball slam

1:00 rest

2:00 overhead ball hold - every :05 complete 1 ball slam


5 rounds...

x10 dead lifts @ bodyweight

150 row +/- :05 of 500 m

1:00 rest


P1/P2/P3 4 rounds...

p1: x5 hex bar dead lifts @ 225# + 40 yards farmer carry

p2: jumping pull-ups

p3: x20 push-ups



Weeks worth

Jessi:

Warm up 10:00

3x5 wall squats

5x5 back squats @ 115#

5x5 box squats @ 115#

3x5 back squats @ 165#

3x5 box squats @ 165#

3x2 back squats @ 195#

2x1 back squats @ 215#

x1 back squats @ 235#

x1 back squats @ 245#

2x4 pause squats @ 165# - hold for :04 each squat

GET LOW, AND HOLD IT!

 

Kirsty:

Warm up 10:00

3x5 wall squats

Some push-ups

Some pull-ups


Dead lift progression:

x12 dead lifts @ 40% of max

x11 dead lifts @ 45% of max

x10 dead lifts @ 50% of max

….so on and so forth adding 5% each round, and decreasing 1 repetition each round. 

Everyone had the option to finish at 95%, or continue on to another heavier rep, Kirsty was the only one who went beyond her previous 1RM, which was 245#. She continued onto 280# for a new personal best. 

LET THE LEARNING BEGIN. FIND THE VALUE IN THE PROCESS, HAVE FUN, AND SHOOT FOR THE MOON. 

 

Jordan:

Warm up 10:00

1:00 upright hold @ stationary dip bars - every :10 complete 1, 3, or 5 dips 

1:00 rest 

3 rounds


Max dips in 5:00


Ladder from 10-1 of...

Bench press @ 135#

Ring pull-ups

Horizontal row @ rings

 

Jon, Helen:

Warm up 10:00

3x20 reverse stationary lunges @ plate overhead

3x10 push-ups


Chipper:

--- = wind sprint across room

x20 goblet squats

---

x20 kb swings

---

x15 box jumps

---

x30 step-ups

---

x30 push press

---

x20 push-ups

---

x30 russian twists

---

x15 jumping pull-ups

---


Lunges, + sit-ups + planks

 

Mike, Shal:

Warm up 10:00

Strict pull-up practice


Complete every 2:00 for 10:00….

x10 push press @ 35% of bench press 1RM

100m sprint rower

Rest 5:00

Complete every 2:00 for 10:00….

x10 dead lifts @ 50% of 1RM 

100m sprint rower











Conditioning

Jake, Jordan, Paul, Kirsty, Parinaz:

Warm up 10:00

"push - n - pull"

15-10-5 of...

Push press @ 45/65/95/135#

Pull-ups 

*6:00 cap on workout


Circuit:

1:00 work/1:00 rest:

1. hex bar farmer carry @ 115/185#

2. push-up/bench press @ 95/135#

3. farmer carry step-up

4. up and over @ 20/45/65#

5. sled push

6. box jump

7. ball slam @ 25/30/50# ball

8. man makers @ 10/20/30# dbs

9. curl - press @ 20/30/40# dbs

10. plank

11. farmer carry step-ups

 

Thanksgiving turn-up: Dale, Melissa, Kirsty, Mike, Shal, Jessi, Steve, Nic, Gary, Jordan Harper, Paul, Scott, Keith, Brant, Oleg:

Part 1:

Player 1/Player 2/Player 3:

Player 1: complete a set of back squats @ 40% of 1RM

Player 2: rest

Player 3: rest

*total back squats has to be 121 reps per person. 

*each person can complete sets as they desire. 

*all 15 people need to finish their 121 squats before they could switch exercises.

Part 2:

2250 push-ups/bench press @ 125# total between all 15 people. Complete as a group.

Part 3:

Each person complete 30 dead lifts @ 55% of max

Each person complete 15 dead lifts @ 70# of max

Each person complete 5 dead lifts @ 85% of max

Part 4: 

1125 pull-ups between all 15 people. Complete as a group.

Part 5:

3 x 5-person-team relays on row machine.

*each team complete 5,000 meter row. 

*work window of :30, with a :20 transition 

*has to be completed under 25 rounds

DSC_6234.JPG
 

Scott, Nic:

Warm up 10:00

3x5 wall squats

3x5 pull-ups

3x5 dead lifts @ bodyweight 


Timed circuits for rounds:

5:00 rounds - as much work as possible with 2:00 rest windows between each round:

1: x15 goblet squats @ 44# + x10 pull-ups

2: x15 box jumps @ 24" + x10 dead lifts @ bodyweight

3: x15 toes to bar + x10 burpees

4: x15 ball slams @ 25# + x20 push-ups

5: x15 calories rower + x10 kb swings @ 44# 

DSC_6306.jpg




Conditioning

Kirsty, Gary, Parinaz, Kam:

Warm up 10:00


Player 1/Player 2:

Player 1 works, and player 2 gets real rest:

500 meter row

400 meter row

300 meter row

200 meter row

100 meter row

*make sure to increase in speed each round. 


Circuit:

x20 goblet squats

x20 kb swings

x10 burpees

x10 pushups

x20 box jumps

x20 ball slams

x20 jumping pull-ups


X20 dead lifts @ 60% or more of your 1RM.

 

Nic, Ben:

Warm up 5:00 row


Ladder from 1-8 of...

Bent over row @ 30% of dead lift 1RM

Jumping pull-ups


Ladder from 10-1 of bench press @ 50% of max 

*breaking up the ladder is x3 dead lifts @ 75% of 1RM

*move through the ladder with little rest.


 

Steve:

Warm up 10:00

5x5 back squats @ 135#

5x5 overhead squats @ 95#


6 rounds:

150 m ski @ 1:45/500

2:00 rest, during which, complete:

x12 back squats @ 185#

x6 pull-ups


Strength/Conditioning

Kirsty:

Warm up 10:00

3x5 wall squats 

Work up to 86% of 1RM for a set of 3 back squats.

2x3 back squats @ 170#

Finish the day with bench press + pull-ups + bent over row


 

Jordan:

Warm up 10:00

3x5 wall squats

Work up to new 3 rep back squat max: 235#


5x8 back squats @ 125# - rest less than 1:00 between sets


Finish the day with some pull-ups.


 

Parinaz:

Warm up 10:00

3x5 wall squats

Work up to heavy single rep max back squat: 200# pr


5 rounds no rest of...

x8 back squats @ 105#

200 meter row @ 1:56/500m


 

Sabreena, Jessi:

Warm up 10:00

3x5 wall squats

Sabreena - work up to heavy 5 rep back squat: 135# pr

Jessi - work up to 86% of 1RM for a set of 5 back squats @ 225#


5x8 back squats @ 60% of 5 rep effort of today with less than 1:00 of rest between each set.


x50 push-ups

x60 weighted walking lunges

Conditioning/Strength

Adrian, Hillary:

Warm up 10:00

Work up to 3 rep back squat:

Adrian - 225# pr

Hillary - 155# pr


12:00 amrap:

X7 goblet squats 44/35#

x7 push-ups

x7 knees to elbows

 


 

 

Kirsty:

Warm up 10:00

Work up to heavy 3 rep front squat: 155# - pr


6 rounds no rest...

x6 front squats @ 115#

x12 toes to bar

x12 push-ups



 

Steve:

Warm up 10:00

2x15 back squats @ 135#


6 rounds...

500 m row @ <1:58

3:00 rest 

*during rest period complete...

x5 back squats @ 185#

x10 weighted step-ups @ 30# dbs

x15 push-ups


10-1 bench press @ 165# + pull-up ladder 

DSC_5856.JPG


 

Saturday morning turn-up:

Steve, Nic, Gary , Scott, Parinaz, Cam:

Warm up 10:00


Player 1/Player 2:

Player 1: 250 meter row @ 500m pace

Player 2: real rest

3 rounds


Player 1/Player 2:

4:00 work windows where 1 person works and the other rests.

*there was no rest between each exercise.

*when the speed of the activity slowed the players switched roles. 

1: goblet squats

2: push-ups

3: kb swings

4: pull-ups

5: ball slams


Rest 2:00 after the circuit, and then complete a wall sit to failure.

*penalty for not actually getting to failure: x50 burpees.









Strength/Conditioning

Jordan, Jake:

Warm up 10:00

5x5 dead lifts @ 135#, and...

Jordan worked up to a heavy 1 rep dead lift: 400# - pr

Jake worked up to 2x2 dead lifts @ 92%, and a set of 2 dead lifts @ 96% - 295#

They finished the day with some pull-ups and push-ups.

 

Jon, Dan:

Warm up 10:00

Start the day with more than 40 pull-ups


4 rounds...

2:00 ski @ moderate pace

3:00 compromised rest window: 

x15 push-ups + x30 yards weighted bear crawls


Ladder 10-1 of...

Heavy kb swings + knees to elbows



Strength

Brook, Keith, Nic, Jordan, Steve, Chase:

Warm up 5:00-10:00

Some wall squats, and other things to warm up with…

Brook worked up to a heavy 1 rep dead lift: 330# - pr, and just missed 340.

Keith worked up to 2 x 5 sets of dead lifts: 285, 295# - pr

Nic worked up to heavy 1 rep dead lift: 455# - pr

Steve worked up to heavy dead lift: 485, and missed 525, and 515 just barely. 

Chase worked up to heavy 5 rep dead lift: 405# - pr

After all this, everyone did some sort of something.



Conditioning

Seth:

Warm up 10:00

3x5 wall squats

3x 1-4 push-up + pull-up ladder


7 ROUNDS OF….

x7 bench press @ 95#

x7 pull-ups

x7 dead lifts @ 115#


x75 push-ups + 10:00 row

 

Jordan, Jessi, Paul, Jake:

Warm up 10:00

x30 pull-ups

3x5 wall squats

3x5 light dead lifts


5 ROUNDS...

x5 dead lifts @ last week's 10 rep effort

x15 box jumps @ 18"/24"

x15 pull-ups

x15 sumo dead lift high pulls @ 35#/44# kb


Finish the day with some other shit.

DSC_5543.JPG
 

Steve:

Warm up 5:00

11 ROUNDS:

x5 bent over row @ 135#

x3 dips

x1 rip pull-up 


Every minute on the minute for 12 minutes complete:

 1 power clean @ 115#

3 push press 

3 burpee pull-ups


10:00 row at moderate pace


Strength

Kirsty:

Warm up 10:00

3x5 wall squats

Work up to heavy 3 rep back squat: 180# - new personal best

5x5 back squats @ 135# - rest accordingly

Some pull-ups and lunges, and sit-ups


 

Steve:

Warm up 10:00

3x5 wall squats 

3x10 goblet squats

Work up to heavy 5 rep back squat: 335#


Every 3:00 complete:

x2 back squats

100 meter sprint on rower

10 rounds


Finish the day with some pull-ups

DSC_5502.JPG
 

Chase:

Warm up 1:00:00 track work out, and also,

3x5 wall squats

3x10 goblet squats

Work up to 3 rep back squat @ 330#, rest 5:00...

x7 back squats @ 330#

2x15 back squats @ 165#

…and then do some other stuff.


Strength

Mike, Parinaz, Brant, Ben, Jordan, Austin, Sabreena, Keith, Matt:

Warm up 10:00

3x5 wall squats

3x5 pull-ups


I gave a super sweet Halloween week workout; nobody was impressed, excited, or more than excite, but were mostly confused and angry:

4x1 @ 90+% of max

3x2 @ 85+% of max

2x3 @ 80+% of max

x5 @ 75+% of max

x10 @ 70+% of max

x20 @ 65+% of max

These were the options for the workouts, and they could have chosen from these exercises:

Back squat

Front squat

Strict press

Bench press

Dead lift


Mike: x10 front squats @ 225#

Parinaz: x10 back squats @ 135#

Brant: x10 dead lifts @ 145#

Ben: x10 dead lifts @ 205#

Jordan: x17 dead lifts @ 285# - a tad aggressive 

Austin: x20 dead lifts @ 225#

Sabreena: 4 x 1 dead lifts @ 155-185# (new personal best)

Keith: x10 dead lifts @ 265#

Matt: x10 back squats @ 210#


Following this, everyone got to chose 2 exercises and complete a ladder from 15-12-9-6-3 and then that was all that happened. Some chose aggressive shit, and some did not. Cool story.

 

Kirsty:

3x5 wall squats

3x5 pull-ups

5x5 dead lifts @ 115#

5x3 dead lifts @ 145#

x2 dead lifts @ 175#

x2 dead lifts @ 195#

x2 dead lifts @ 205#

x4 dead lifts @ 205#

x10 dead lifts @ 205# - new personal best 10 rep. 

#BOSSWOMAN

Strength

Mike, Shal, Sabreena, Keith, Brook, Ali, Steve, Nic, Ben, Joran:

Warm up 10:00

3x5 wall squats

3x10 goblet squats

5x5 light dead lift

2x3 medium dead lift

1x2 @ 75% of 2 rep

4-6x1 dead lifts working up to heavy single rep max (03-12% above 2 rep max):

Mike: 425# - personal best

Shal: 200# - personal best

Sabreena: 175# - personal best

Keith: 315# - personal best

Brook: - 325# - personal best

Ali: 225#

Steve: 495#

Nic: 420# - personal best

Ben: 255# - personal best

Joran: 400# - personal best

Following the workout do some stretching, or standing, or some sort of something. 


Strength

Jordan, Mike, Sabreena, Shalyn, Keith:

Warm up 10:00

x30+ pull-ups/muscle ups/chest to bar pull-ups


Work up to heavy 2 rep max dead lift:

*working within 2-8% above 3 rep max from last week...

Jordan: 365#

Mike: 385#

Sabreena: 150#

Shalyn: 180#

Keith: 285#

*all of these numbers are higher than previous 1RM's. Go team!


x55 strict overhead press @ some sort of bar + weight.






Conditioning

Paul, Jake, Devon, Jessi, Erin:

Warm up 10:00

+ x30 pull-ups 

*do some number of pull-ups over 30.

Do some warm up dead lift sets.


x5 dead lifts @ bodyweight - 150% of bodyweight

:40 plank on elbows

:30 rest

8 rounds


Ladder from 10-1 of strict overhead press @ 40% of bodyweight

*in between each step of the ladder complete 5 heavy ball slams


Cooldown: finish the day with some more pull-ups.