08/31/07 Workout of the Day (WoD)

Complete the following series for time:

• 5 Muscle Ups
• 1 Rope Climb
• 4 Muscle Ups
• 2 Rope Climbs
• 3 Muscle Ups
• 3 Rope Climbs
• 2 Muscle Ups
• 4 Rope Climbs
• 1 Muscle Ups
• 5 Rope Climbs

Please feel free to post time to comments.

08/30/07 Workout of the Day (WoD)

Front Squat
5 - 5 - 5 - 5 - 5 Reps.
Push for a new 5RM.

Please feel free to post load to comments.

08/29/07 Workout of the Day (WoD)

Complete the following series 5 times for time:

• 10 Lunges (Per Leg)
• 10 Push Press
• 10 Bent Over Row
• 10 Suitcase Deadlifts
• 10 1 Arm Overhead Squats

Please feel free to ost load and time to comments.

08/28/07 Workout of the Day (WoD)

Rest Day.

08/27/07 Workout of the Day (WoD)

Max rounds in 20 minutes of the following triplet:

• 10 Thrusters (95lbs men/65lbs Women)
• 10 Bent over Row (95lbs men/65lbs Women)
• 10 Burpees

Please feel free to post load and time to comments.

08/26/07 Workout of the Day (WoD)

Front Squat
5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

08/25/07 Workout of the Day (WoD)

3 rounds for time of the following series:

• 400m Sprint
• 25 Divebomber Push Ups
• 15 Body Rows
• 15 MB Cleans

Please feel free to post time to comments.

08/24/07 Workout of the Day (WoD)

Rest Day.

Well I'm back from England - sorry about the delay in posting workouts for the past 2 weeks. Everything is up and running as usual - but be sure to check our new schedule Starting September 1st. Also remeber the Tactical Strength Challenge coming up on the 8th of September.

08/23/07 Workout of the Day (WoD)

Complete the following for time:

• 1000m Row

21 – 15 – 9 Rep rounds

• Push Press
• Hi-Pull

Please feel free to post load and time to comments.

08/22/07 Workout of the Day (WoD)

Complete the following for time:

• 50 Walking lunge steps
• 25 Pull-ups
• 50 Box jumps, 20 inch box
• 50 Push Ups
• 25 Knees to elbows (seated or hanging)
• 50 Squats
• 50 Sit-ups
• 15 Hang squat cleans, (dumbbells, MB, etc)
• 20 Supermans
• 20 Wall ball shots, 20 pound ball
• 1 Rope climb ascent

Please feel free to post load and time to comments.

08/21/07 Workout of the Day (WoD)

"Helen"

3 rounds for time of the following:

• 400 meter run
• 1.5 pood (24KG/55lbs) Kettlebell swing x 21
• Pull-ups 12 reps

Please feel free to post time to comments.

08/20/07 Workout of the Day (WoD)

Rest Day.

08/19/07 Workout of the Day (WoD)

Deadlift 5 – 5 – 5 – 5 – 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

08/18/07 Workout of the Day (WoD)

"Chelsea"

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Each min on the min for 30 min.

Please feel free to post number of rounds completed to comments.

08/17/07 Workout of the Day (WoD)

50 – 30 – 20 Rep Rounds of the following triplet:

• Dive Bomber Push Ups
• Tuck Jumps
• Hi-Pulls

Please feel free to post load and time to comments.

08/16/07 Workout of the Day (WoD)

Rest Day.

08/15/07 Workout of the Day (WoD)

"Fran"

• Thruster 95 lbs (65lbs Women)
• Pull-ups

21-15-9 reps for time.

Pleas feel free to post load and time to comments.

08/14/07 Workout of the Day (WoD)

21 – 18 – 15 – 12 – 9 Rep rounds of the following couplet:

• KB Cleans
• Push Ups

Please feel free to post load and time to comments.

08/13/07 Workout of the Day (WoD)

Complete the following series 5 times for time:

• 15 Overhead Squats
• 25 Sit Ups
• 30 Ball Slams

Please feel free to post load and time to comments.

08/12/07 Workout of the Day

Rest Day.

08/11/07 Workout of the Day (WoD)

Complete the following series for time:

• 400m Run
• 50 Thrusters
• 50 Push Ups
• 50 Box Jumps
• 50 Pull Ups
• 50 Lunges
• 50 Ball Slams
• 50 Push Press
• 800m Run

Please feel free to post load and time to comments.

08/10/07 Workout of the Day (WoD)

21 – 15 – 9 rep rounds for time:

• Deadlift
• Overhead Press

Please feel free to post load and time to comments.

08/09/07 Workout of the Day (WoD)

Max rounds of the following couplet in 20 minutes.

• 15 Squats
• 9 Push Press

Then 10 tire flips.

Please feel free to post load and time to comments.

08/08/07 Workout of the Day (WoD)

Rest Day.

08/07/07 Workout of the Day (W0D)

Complete the following series for time - 3 rounds of 50 - 30 - 20 Reps

• Box Jumps
• Pull Ups
• Burpees

Please feel free to post time to comments.

08/06/07 Workout of the Day (WoD)

"Jackie"

Complete the following for time:

• 1000 meter row
• Thruster 45 lbs (50 reps)
• Pull-ups (30 reps)

Please feel free to post load and time to comments.

08/05/07 Workout of the Day (WoD)

Complete 5 rounds of the following circuit for time:

• 10 Box Jumps
• 10 Push Ups
• 10 Pull Ups
• 10 Ball Slams
• 10 KB Snatches
• 10 Body Rows

Please feel free to post time to comments.

08/04/07 Workout of the Day (WoD)

Rest Day.

08/03/07 Workout of the Day (WoD)

Complete the following series 3 times for time:

• 15 Overhead Squats
• 25 Box Jumps
• 50 Sit Ups
• 25 Push Ups
• 15 1 Arm Overhead Lunges (Per Arm)

Please feel free to post load and time to comments.

08/02/07 Workout of the Day (WoD)

Clean And Jerk
5 - 5 - 5 - 5 - 5 Reps
Push For a new 5RM

Please feel free to post load to comments.

08/01/07 Workout of the Day (WoD)

21 - 15 - 9 Reps of each of the following pairs:

• Push Ups
• Squats

• Pull Ups
• Burpees

• Divebomber Push Ups
• Boot Strappers

Then finish off with a 500m row.

Please feel free to post time to comments.