Barbell High Pulls...

Heavy Density Style 

3 sets of 5-4-3-2-1 @ 115lbs 

*(15 second rest)

Heavy Density Training - Shoulders...

Seated DB Press - 2x5-4-3-2-1 - 50lbs

Upright Row - 2x5-4-3-2-1 - 75lbs 

DB Lateral Raise -  2x5-4-3-2-1 - 30lbs

Bent-over Lateral Raise - 2x5-4-3-2-1 - 25lbs 

Cash Out: 

Dumbbell Shrugs - 5x10 - 100lbs

Plate Front Raise - 5x10 - 35lbs

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Heavy Density Training - Back & Chest...

Incline BP - 155lbs -  2x5-4-3-2-1

Incline Pullover - 60lbs - 2x5-4-3-2-1

Neutral Strict Pull-Up - 25lbs - 2x5-4-3-2-1

One-arm Row - 75lbs - 2x5-4-3-2-1

Low-to-High Cable Fly:40lbs - 1x5-4-3-2-1, 50lbs - 1-5-4-3-2-1, 60lbs - 2x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Partner Triple “Glen”...

Teams of two complete:

• 90 Clean & Jerk (135)
• 3 mile run
• 30x Rope Climb
• 3 Mile Run
• 300x Burpees (scaled to 100)
• 63:50

*Partners split reps however needed using 1 Barbell and 1 Rope - Partners can run together (1.5 miles each per run, Burpees may be done at the same time.

Fabiana used 35lbs for the C&J and did rope pulls. 

"Black Friday"...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (70) 

*200M Run after each set (100M down hill and 100M back) 

38:30 Rx 

210 Kettlebell Swings and 4000m of running.

Heavy Density Training - Arms...

EZ Bar Curls - 3 sets - 80lbs - 75 reps

Close-Grip BP - 3 sets - 175lbs - 75 reps

Neutral Grip DB Bench Press - 3x8 - 50lbs

Cable Curls - 3x8 - 37.5lbs each arm

Cash Out: Hammer Curls

45x1, 40x2, 35x3, 30x4, 25x5 - AFAP

* Sets of 5-4-3-2-1 (15 second rest)

12 Days of Thankfulness...

1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (26 lbs)
4 Burpee Box Jumps (24)
5 Handstand Push-Ups (strict)
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (53lbs)
8 Single-Arm DB or KB Snatches (4 each arm -35lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (35 lbs)
11 Ring Dips
12 Man-Makers (15 lb DBs)

83:23 - I am thankful to be able to do that one! 

Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:

Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.

Sounds easy right? Until you realize just how many reps of each movement you are actually going to have to perform.

Exercise 1 – 12 reps
Exercise 2 – 22 reps
Exercise 3 – 30 reps
Exercise 4 – 36 reps
Exercise 5 – 40 reps
Exercise 6 – 42 reps
Exercise 7 – 42 reps
Exercise 8 – 40 reps
Exercise 9 – 36 reps
Exercise 10 – 30 reps
Exercise 11 – 22 reps
Exercise 12 – 12 reps

Shoulders/Traps - 10x10...

Rear Delt Machine Fly - 105lbs

Overhead Plate Raises - 35lbs

Cash Out:

Face Pulls - 5x8 @ 110lbs

"RJ"...

Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents (13 ft rope)

50 Push-ups

48:07

RIP Officer/Sgt. Major Cottle

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

One Mile Farmers Walk...

70lb bells - 140lbs

38:56 

179 Max HR

149 Avg HR

Arms - 10x10...

Dips - 50lbs

Two-handed KB Curls - 50lbs

Cash Out:

Rope Press-downs - 110lbs - 3x8

Rope Hammer Curl - 110lbs - 3x8

Also did some sled drag bear crawls.

Prowler Pushes

4x75 feet @ 125lbs

4x75 feet @ 75lbs

Shoulders/Traps - 10x10...

Rear Delt Machine Fly - 90lbs

Barbell Shrugs - 300lbs

Cash Out:

Face Pulls - 5x8 @ 100lbs

Chest/Back - 10x10...

Machine Incline Press - 165lbs

Hammer Strength Iso Row - 180lbs

Cash Out:

One-arm KB Chest Press

1x8 @ 40lbs each arm

1x8 @ 45lbs each arm 

Three Wise Men...

Jeremy: AMRAP 4

5 Hang Squat Snatch 75

10 Burpees over the bar

2 rounds + 9 reps

-rest 2 minutes-

Ben: AMRAP 4

10 Power Cleans 135

20 Pull-ups

1 round 11 reps

-rest 2 minutes-

Beau: AMRAP 4

15 Box Jump Overs 24

30 Wallballs 14

1 round + 12 reps

rx was - 

135 for squat snatches

135 for power cleans

20 for wall balls

20 on Wall Ball

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remained on active duty in the United States 

Arms - 10x10...

Seated Smith Machine Half-Presses - 140lbs

Rope Hammer Curl - 100lbs

Cash Out:

Dips - 3x8 - Body weight

Two-handed KB Curls - 45lbs

Mainstream

For Total Reps: AMRAP 15

4 Bar Muscle-ups

6 Turkish Get-ups 53 (total)

8 Ring Push-ups

3 rounds plus 7 reps rx

Fortitude...

On The Minute x 30

Odd: 9 Calorie Row

Even: 9 Burpees

*Use the first 2 minutes to determine how many calories and burpees you should be doing for this workout. Move at a steady pace for 40 seconds. The number you have accumulated in that time will be your target for the duration of the workout.

Rx was 15/15. Took it easy the day after my competition. I feel great after that! 

Ghetto Games...

WOD 1: “Mile Run with Squats”

Two Scores
One for score for Total Front Squats (115)
One for mile Run Time

Partner A:
1 minute AMRAP Front Squats 
1 minute Rest
then....800m Run
Partner A passes baton to Partner B then...
Partner B:
800m Run
Rest exactly 1 minute then..
1 minute AMRAP Front Squats

WOD 2: (mini WOD)
“Walking the Walls”
2 minute AMRAP Wall Walks

- Both Partners start on their bellies with feet at the Wall. 
- One Partner works at a time.
- Alternate walking up the Wall as you see fit.
- An athlete’s Wall Walk starts with the athletes chest and belly on the floor. Athlete walks up the wall as far as possible. The Wall Walk end when athlete’s chest and belly hits the floor again.

- There will be 3 lines on the floor.
One @ 1 Foot from the wall.
One @ 2 Feet away from the wall and one @ 3 Feet away from the wall.

- Each line will have a point value.
- The further you Walk up the Wall, the closer your hands will be to the wall and the higher the point value.
1 Point = Walking hands past the 3 foot line

2 Points = Walking hands past the 2 foot line 

5 Points = Walking Hands past the 1 foot line

WOD 3: “Hang ‘em High, Hang ‘em Low”

Two Scores
One for total Reps on AMRAP
One for Total Weight on 5RM Hang Clean

8 minute AMRAP
15 Shoulder 2 Overhead (105)
15 Toes thru Rings
15 Lateral Barbell Burpees

2 minutes Rest then...

6 minutes 5 Rep Max Hang Clean

WOD 4:
“Engine Time”
(mini WOD)
3 minute AMRAP
Prowler Shuttles (90)

- Alternating Partners.
- Partner A pushes the prowler 50ft then runs back to tag Partner B. Partner B runs to the prowler and pushes it back. Then Partner A goes....and so on.

- Scored by total feet Prowler is moved. No points will be given for the run. Partial points given if sled only goes 1/2 or 1/4 the distance. 

Deload -Chest/Back

Bench Press - 5x10 @ 115lbs

Barbell Hang High Pull - 5x10 @ 75lbs

Incline DB Fly - 3x10 @ 30lbs

Hammer Strength Iso Row - 3x10 @ 90lbs

"Indian Summer"...

Lunchtime workout in the driveway! 

800m run
80 Russian kettlebell swings (35)
600m run
60 Russian Kettlebell Swings

400m run
40 Russian Kettlebell Swings
200m run
20 Russian Kettlebell Swings

21:36 Rx 

Avg HR - 165

Max HR - 191

Deload -Arms...

Barbell Curls - 6x10 @ 55lbs

Close Grip Bench Press - 6x10 @ 95lbs

Hammer Curls - 4x10 @ 25lbs

Triceps Press - 4x10 @ 40lbs

Cash Out: Dumbell Snatch - 3x10 @ 40lbs

Deload - Legs...

10x5

Back Squat - 115lbs

Deload - Shoulders/Traps...

5x10 of:

Bent-Over Lateral Raise - 15lbs

Hammer Strength Shrugs - 140lbs