Archives for December 2011

1:00 Hollow hold/ rock
1:00 KB swing (65lb. M, 45lb. W)
20 Push press
:45 Hollow hold/ rock
:45 KB swing (65lb. M, 45lb. W)
10 Strict press
:30 Hollow hold/ rock
:30 KB swing (65lb. M, 45lb. W)
Then, with urgency and aggression:
300m row
200 jumprope
1:00 Airdyne…

Thank you first and foremost to our amazing members that work so hard day in and day out and constantly impress me with their strength, dedication, and character.
Additional thanks to those that have been finding and supporting us from around the US, UK, Canada, Japan, and Russia. It is both humbling and inspiring to see the product of our work begin to reach a larger audience.

This is just the beginning.

“It never troubles the wolf how many the sheep may be.” Virgil

On your own:

40 Box jumps (10 reps, 3 breaths x 4)
30 Box jumps (15 reps, 3 breaths x 2)
20 Box jumps (20 straight)

With a partner:

20 Burpee med ball pass
30 Squat med ball pass
40 Abmat med ball pass

Intersperse sets of jumps with sets of partner work.
Travel in order (top to bottom) down both lists.
Rest is earned by hustling to and through the box jumps en route to the next partner set.

Path #1

10 Mace lifts/ swings
:10 sec. hold @ bottom of squat with mace
5 GYAOTG* movements with mace

Path #2

15 KB lifts/ swings
:10 sec. hold @ bottom of squat with KB
5 GYAOTG movements with KB

Path #3

20 Tire smash
:10 sec. hold @ bottom of squat with hammer
5 GYAOTG movements with hammer

Pick 1 path, 2 paths, or rotate between all 3.
Change movements each round as desired.

15 minutes. Count rounds.

*”Get your ass off the ground” movements include rocking chair, elevator, hip-up, and TGU.
Goal today is to cover as many bases as we can with the same implement- keep the same mace, KB, or hammer for all 3 pieces of each path.

8 Farmer walk @ 20 yd. ea.
16 DB pushup row (heavy)
8 Rack walk @ 20 yd. ea.
16 DB pushup row (medium)
8 Waiter walk @ 20 yd. ea.
16 DB pushup row (light)

Then:

Double-under practice. 200 reps or 10 minutes, whichever comes first.

Achieve 1RM Deadlift using a 5-5-5-3-3-3-1-1-1 rep scheme.

Strategize and scale weights in order to reach and exceed current 1RM within allotted lifts. Note there are 3 1-rep sets today.

Then:

Tumbling- Front roll, back roll, headstand, handstand.