Workout 3 for 6/25/12

"Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure."
- Thomas Alva Edison


Warm up
walking lunges
pull ups
hollow rocks
rear delt flies

Part 1
Max Effort BP*3

Part 2
3-2-1
3 minutes max effort:
Row
Jump Rope Singles or Doubles
1 minute rest
2 minutes max effort:
Row
Singles or doubles
1 minute rest
1 minute max effort
Row
Singles or doubles

Workout 2 for 6/25/12

“The trials and adversities of life will squeeze you under pressure. What ever is rooted inside of your soul, will be released in these times.”
-Arthur J Robinson Jr.

Warm up
burgener warm up

Part 1
Power clean and hang power clean

Part 2
30 Air squats
30 sit ups
200m run

Workout 1 for 6/25/12

Life is an echo. What you send out- you get back. What you give- you get.
Anonymous


Warm up
L sits or tucks
snatch balance with PVC
low back extension
rear delt flies

Part 1
5*3
Push Press

Part 2
12 minute amrap
2 boxjumps
2 burpees
2 hand release push ups

4 boxjumps
4 burpees
4 hand release push ups

6 boxjumps
6 burpees
6 hand release push ups.......
as high as you can go in 12 minutes

Workout 3 6/18/12

If you believe in yourself,
have dedication and pride and never quit,
you'll be a winner.
The price of victory is high,
but so are the rewards.
-Paul "Bear" Bryant


Warm up
walking lunges
BW rows
OH extension


Part 1
OHS 5*3

Part 2
800m run
50 KBS
50 pistols
50 KBS
800m run

Workout 2 for 6/18/12

"Some succeed because they are destined to, but most succeed because they are determined to."
~ Henry Van Dyke


Warm up
Pistols
hollow rocks
pull ups

Part 1
tabata sumo deadlift

Part 2
15 minute AMRAP
10 DB snatches(each side)
200m row

Workout 1 for 1/19/12

"Win If You Can, Lose If You Must, But NEVER QUIT!"
Cameron Trammell


Warm up
MB cleans
pull up negatives
knees to elbows
low back extension

Part 1
floor press 80% 1RM
3 minute max effort

Part 2
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
Front Squat
Push Press
*use same weight for all 3*

Workout 3 for 6/11/12

"The pain of discipline is far less than the pain of regret."
-Sarah Bombell


Warm up
snatch balance
pull up negatives
hollow rocks

Part 1
Power snatch 5*3

Part 2
Prowler Push *7
Suicide sprints*7

Workout 2 for 6/11/12

"If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying. "Here comes number seventy-one!" Richard M. Devos 


Warm up
Good mornings 2*15
L sits *2
ring rows 2*15

Part 1
3 rounds:
80% 1RM Max effort Push Jerk

Part 2
5 min amrap
20 battle ropes
7 wallball
1 min rest
5 min amrap
10 OHL
50 singles Jump rope

Workout 1 for 6/11/12

"You only ever grow as a human being if you're outside your comfort zone."
- Percy Cerutty


warm up
OHS
Toes to bar
low back extension
pull ups

part 1
60% 1RM 50 back squats

part 2
8 min Amrap
5 box jumps
10 thrusters
15 cal row
2 min max effort boxjumps
8 mins amrap

5 box jumps
10 thrusters
15 cal row

Workout 1 for 6/4

The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke


Warm up
2 rounds:
20 dips
20 airsquats
20 sit ups
20 low back extension

Part 1
bench press 7*3

Part 2
Every min on the min for 12 mins
7 pull ups
7 burpees