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Archive for April, 2012

4/30/2012

Manion

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

 

Gentlemen,

This is a real test of man hood here.  We will have to stagger times.  Be ready to go at the times listed below.  That means you are warmed up by that time and the clock starts at what’s listed below.

Jay-3:30

Chris Lim- 4:00

Brad- 4:30

Dan- 5:00


4/29/2012

Rest day!

Go raiders!


4/28/2012

“Core Crusher” (I made this up)

3 rounds

10- 65 lb overhead squats (focus on perfect form) OH Squats are suppose to be extremely good for core.

20- Burpee Pullups

30- Medicine ball crunches

Then . . .

Medicine ball core work.  Guess your going to have to be here tomorrow to find out what that is. 🙂

Looks like it’s only me and Brad.

Jay, Dustin: comment on this workout prior to tomorrow if you can.  I’d like your input.

P.S. Patrick Willis would crush this. HA!

Image


4/27/2012

“Diane”

21-15-9

225 dead lift

Handstand pushups “HSPU’s”


4/26/2012

Rest day.


4/25/2012

Bench Press

3-3-3-3-3

Then. . .

12 minute amrap of:

15 foot rope climb

15 push ups.

Be sure to warm your chest up for today.  Also, bring long socks.


Back to Work!

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups