Wed. Feb. 22, 2012

Mick — Wed, 22 Feb 2012 07:22:10 +0000

Today is a rest day, or come in for skill work or to make up a workout you missed.

Tue. Feb. 21, 2012

Mick — Tue, 21 Feb 2012 11:03:51 +0000

Deadlift
3-3-3+ (70,80,90%)
10-10-10-10-10(@45%)
Met con
5 Turkish get ups
10 box jumps 24/20
15 wall balls 20/14
400m run
3 rounds for tim

Mon. Feb. 20, 2012

Mick — Mon, 20 Feb 2012 08:12:34 +0000

Back squat

3-3-3+

(70,80,90% of 1 rep max)

10-10-10-10-10

(@45% of 1 rep max)

WOD

“Death by Burpees”

*Start with 1, Every minute on the minute, start the next round

(Example 321 go 1 burpee, 1 minute later 2 burpees, 1 minute later 3 burpees…etc)

Sat. Feb. 18, 2012

Mick — Sat, 18 Feb 2012 06:00:30 +0000

“JML”

Teams of two

400m run one partner at a time Partner 1/Partner 2

44 pull ups (Partner 1)

44 box jumps 24/20 (Partner 2)

44 double unders (Partner 1)

44 push jerks 75/60 (Partner 2)

44 kettle bell swings 53/35 (Partner 1)

44 air squats (Partner 2)

44 sit ups (Partner 1)

44 dips (Partner 2)

44 burpees (Partner 1)

44 strait leg dead lifts 75/60 (Partner 2)

44 wall balls 20/14 (Partner 1)

44 hand release push ups (Partner 2)

44 jumping lunges ~ each leg counts as 1~ (Partner 1)

44 med ball cleans 20/14 (Partner 2)

44 Sumo dead lift high pull 75/60 (Partner 1)

44 knees to elbows (Partner 2)

400m backward run together

/for time

*each exercise is to be completed by one partner only. As partner 1 gets done with all the movements/run then and only then can partner 2 start their movements/run.

*While waiting, you can go over the movements, cheer each other on, but when it is your turn, you must go 100% and try for all 44 in a row! (You get lots of breaks people!!!)

*The 400m backward run is the only exercise that will be completed together

* The WOD is meant to move from the outside (run) to the outside pull up bar, to the box jumps, to the double unders and so on…The equipment should be placed in a way that you end with the knees to elbows at the outer pull up station again.

*The partners must finish at the same time!

*Lastly don’t forget to wish the man, the myth, the legend…Mick Lewis a VERY happy birthday!!!

Fri. Feb. 17, 2012

Mick — Fri, 17 Feb 2012 14:26:20 +0000

Stregnth

Squat Snatch
5-5-5
45%,55%,65% of 1 rep max

WOD

Front squat 135/95
100m farmer walk 50/40
(for farmer walk have a dumbbell in each hand, walk out the door to the right, turn around at first road and return to the box)

10-9-8-7-6-5-4-3-2-1
100m farmer walk between each round

Thur. Feb. 16, 2012

Mick — Thu, 16 Feb 2012 08:18:20 +0000

Skill

800m Hill of Death run/then…

100m handstand walk (out the door to the right, turn around at the roadway and back)

*If you do not have your hand stand walk, walk what you can, wherever you land, just start again.

MetCon

“Chipper”

100 Double Unders

90 Sit Ups

80 Jumping Lunges (40 each leg)

70 Sumo Dead lift High Pull (2p00d)

60 Box Jumps 24/20

50 Pull Ups

40 Wall Balls 20/14

30 Burpees

20 Knees to Elbow

10 Wall Walks

/For time

Wed. Feb. 15, 2012

Mick — Wed, 15 Feb 2012 07:03:22 +0000

Today is a rest day, or come in for skill work or to make up a workout you missed.

Tue. Feb. 14, 2012

Mick — Tue, 14 Feb 2012 08:59:29 +0000

HAPPY VALENTINES DAY!!!

Skill Work

Muscle up/pull up (or progression) and kipping practice

400m run for time (1 run max) (FULL OUT SPRINT PEOPLE!!!)

Met Con

Heavy Deadlift 250/175

Toes to bar

Back Extentions

4-8-16

AMRAP in 15min

Mon. Feb. 13, 2012

Mick — Mon, 13 Feb 2012 03:03:48 +0000

Strength

Overhead Squats

5-3-3-1-1+

MetCon

“Helen”

400m run

21 Kettle Bell Swings 1 1/2 poor (or 55 pound DB swings)

12 Pull ups

/3 rounds for time

Sat. Feb. 11, 2012

Mick — Sat, 11 Feb 2012 06:47:17 +0000

Strength
Push press
5-5-5
65-75-85%
5×10@45%
Met-con
“Pace horse”
Teams of 4
125 Jumpropes
8 Box jumps
4 Turkish getups
8 ring push ups