Tuesday 06/01/2010

T&T Workout (8/2):

25 bodybuilders

100 lunges

50 box jumps

100 situps

25 bodybuilders

Monday 05/31/2010

Outcast:

3 rounds:

800m run

50 situps

50 KB swings

T&T Workout (8/1):

Run 1 mile

50 pullups

150 pushups

300 squats

Run 1 mile

Workout begins and ends with 1 mile run. Exercises can be done in order, or partitioned anyway necessary (ex: 10 rounds of 5 pullups/15 pushups/30 squats). Give yourself a strict 45 minute time limit-this will be a very challenging workout physically and mentally. Workouts for the rest of the week will be scaled down, leading up to your final test.

Friday 05/28/2010

Outcast Workout:

Total rounds in 20 minutes:

(5 pullups-10 pushups-15 squats)x5

10 power clean and jerks (95/65)

T&T Workout (7/5):

Light run/stretch; prepare for test #2

Thursday 05/27/2010

T&T Workout (7/4):

Run 1/2 mile

25 pullups

75 pushups

125 squats

Run 1/2 mile

Complete exercises in order before moving on

Wednesday 05/26/2010

Outcasts:

Strength workout:

Pause back squats 3-3-3-3-3

+20 situps between rounds

T&T Workout (7/3):

5 rounds:

1/4 mile run

40 situps

Tuesday 05/25/2010

Total rounds in 20 minutes:

5 pullups

10 pushups

15 squats

Attempt to beat original score, or attempt to do as many regular pullups as possible

Monday 05/24/2010

Outcast:

5 deadlifts

10 DB thrusters

5 deadlifts

15 DB thrusters

5 deadlifts

20 DB thrusters

Run 800m

5 deadlifts

15 DB thrusters

5 deadlifts

10 DB thrusters

Deadlifts @70%-80% 1RM

T&T Workout (7/1):

3 rounds:

1/2 mile run

21 burpees w/2 pushups

Friday 05/21/2010

Outcast:

1st minute, do as many squats as you can, up to 60. The next minute, subtract the actual number of squats you did from 60, and do that many pullups. Repeat this cycle for 12 minutes.

T & T (6/5):

Rest, prepare for test

Thursday 05/20/2010

T&T Workout (6/4)

100 burpees

Wednesday 05/19/2010

Outcast:

Thrusters x20 (95/65)

SDHP x20 (95/65)

Push press x20 (95/65)

Wallballs x20 (20/10)

Additionally, at the top of every minute, we will be doing 10 pushups, regardless of where you are at in your exercise. Get through as many times (or as far) as possible 20 minutes

T&T Workout (6/3):

Run 1/4 mi

25 pullups

Run 1/4 mi

50 pushups

Run 1/4 mi

75 situps

Run 1/4 mi

100 squats

Tuesday 05/18/2010

21-18-15-12-9-6-3-1 reps:

Weighted lunges

Weighted situps

For lunges, use two DB's or hold a weight plate overhead. Left + right = one rep. Alternate back and forth between exercises. Make sure lunges are full-range and deep; back stays straight.

Monday 05/17/2010

Outcast:

3 rounds:

30 deadlifts (@50%-60% of 1RM)
30 box jumps

We are dually celebrating the delivery of the first batch Outcast shirts and Steve's return from New Orleans; welcome home!!!

T & T Workout (6/1):

100 squats-30 box jumps-30 pullups-30 situps-30 pushups-30 wallballs-30 burpees-run 1/2 mile. All exercises to be done in order.

Friday 05/14/2010

Outcast:

50/10-40/8-30/6-20/4-10/2 reps:

KB swings

Deadlift 185/105

Alternate workout will be the Runner's Workout, for those doing the race on Sunday

T & T Workout (5/5):

Jump rope 5 min

30 box jumps & 30 situps

Jump rope 3 min

25 box jumps & 25 situps

Jump rope 1 min

20 box jumps & 20 situps

If you don't have boxes, do jumping squats

Thursday 05/13/2010

T & T Workout (5/4)

3 rounds:

1/2 mile run
60 squats

Wednesday 05/12/2010

Outcast Workout:


(3) 5 minute rounds:

15 SDHP (95lb/65lb) at the beginning of each round, then:
10 situps
10 KB swings


At the beginning of each round, complete 15 SDHP, then for the remainder of the 5 minutes, complet ASMRAP of the 10 situps/10 KB swings. 3 rounds, no rest in between. Score is total # of rounds of situps/KB swings


T & T Workout (5/3):


Total rounds in 20 minutes:


10 Pullups
15 Bodybuilders


A bodybuilder is a burpee + a little extra thrown in: after you complete your pushup, spread your legs wide, bring them back together, then stand and complete the squat portion of the burpee. No need to thank me, your welcome.

Tuesday 05/11/2010

T & T Workout (5/2):

1/4 mile intervals x8; 2 min rest between rounds

Monday 05/10/2010

Outcast: It is a very exciting day, as we will be unveiling the new Outcast apparel in the morning! Let's celebrate with the following workout:

80 squats

95lb push press x10

60 squats

95lb push press x20

40 squats

95lb push press x30

20 squats

T & T Workout (5/1):

4 rounds:

10 pullups

20 pushups

30 situps

40 squats

Rest 3 minutes between rounds. Attempt to go through each round as fast as possible

Friday 05/07/2010

Outcast:

Run 800m

Sn Balance x30

Lunge x30

Pullups x30

KB swings x30

Box jumps x30

DB push press x30

Run 800m

T & T Workout (4/5):

"Deck of Cards" (pushups-situps-squats-lunges)

Get a regular deck of cards; assign one of the exercises above to a corresponding suit. Whatever number comes up = the reps you do for that exercise (ex: if you assign hearts to pushups, and a 7 of hearts comes up, you do 7 pushups). Face cards =10 reps, aces =11 reps. Each one of the jokers =15 burpees. Run through the deck as fast as you can.

Thursday 05/06/2010

T & T Workout (4/4):

10 rounds:

10 pullups
10 burpees