Friday 10/01/2010

Warmup: 5-10-15 reps

DB push press + squat + good mornings

Workout I

Overhead press 3-3-3-1-1-1

Workout II

7 rounds

SDHP x15 (85/65)
Poosh-ups x15

Wednesday 09/29/2010

Warmup: (PVC pass-thrus x10 + OHS lunge x8 + Pushups x6) x3

Workout I:

Weighted Pull-ups 3-3-3-1-1-1

Workout II:

6 rounds:

Sit-ups 40 seconds
Rest 20 seconds
Wallballs 40 seconds
Rest 20 seconds

Monday 09/27/2010

Warmup: (10 reps of OHS, pushups, pull ups)x3

Workout: dead lift 3-3-3-1-1-1

Total rounds in 12 minutes:

7 bar pushups
6 dead lifts (115/65)
5 power cleans (115/65)
4 push press (115/65)

Friday 09/24/2010

Workout I:

Power snatch 3-3-3-1-1-1-1

Workout II: total roinds in 10 minutes:

7 hang power snatch (95/45)
7 dips
7 K2E

Wednesday 09/22/2010

Warmup: (DB lunge x8/low back stretch/OHS stretch/pushups x8)x3-4

Workout I:

Pause back squat 5-5-3-3-3-1-1-1

Workout II:

21-15-9 reps

Thrusters (95/65)
Pullups

Monday 09/20/2010

Warmup x3-4:

Pullups x5
Pushups x 10
PVC OHS x15

Workout:

Part I:

Bench press 5-5-5-3-3-3

Part II:

Floor to overhead (135/95)x30,, for time

Friday 09/17/2010

Warmup: (DB lunge x8 + WB x8 + OHS x8)x3

Workout: Tabata's

Deadlift (135/95)
Hang power snatch
Back squat
Push press

Wednesday 09/15/2010

Warmup: 1-6 reps:

OHS
DB press
Lunge stretch x10 seconds

Workout: 7 rounds

7 pull ups
7 K2E
7 pushups
7 DB thrusters
7 KB swings
7 push press (95/65)
7 SDHP (95/65)

Monday 09/13/2010

Warmup: Run 5 miles

Workout: 20 minutes/total rounds:

05 pullups
10 pushups
15 squats

High total for Outcast is 26 rounds (Dave H.)

Friday 09/10/10

Warmup

Run 400 x1
(10 squats + 10 db press + 10 sec lunge stretch)x3

Workout

50-40-30-20-10 reps

DB box step ups
Situps
Pushups

Wednesday 09/07/2010

Warmup x4:

Lunge stretch x10 sec each leg
PVC squat pass-thrus x10
Pushups x10

Workout: 5 rounds:

Run 200m
Push press x10, 115/85
K2E x15
Wallballs x20