4/1/08 Tuesday

*Special Announcement*
R2R2R runners, today marks the start of your build up for the GC r2r2r. We drop into the grand ol'ditch on 9/26/08 @ 22:30ish. You have been forewarned...So start training. Call or email with any questions. (No, this is not an April fools joke!)

Back to your regularly scheduled program...

Warm Up!

Main Set:

L3:
Over Head Squat 5x5
Clean and Jerk 5x5
Dead Lift 3x5

L2:
Over Head Squat 3x5
Clean and Jerk 3x5
Dead Lift 2x5

L1:
Over Head Squat 2x5
Clean and Jerk 2x5
Dead Lift 1x5



Happy Training
Rayne

3/31/08 Monday

Warm Up!

Main Set:
L3: 3 rnds for time/30secs between rnds L2: 2 rnds L1: 1rnd

Rnd 1 w/full turn outs on air
Rnd 2 turn outs no scba
Rnds 3 pt gear only


20 yrd tire pull
20 slegde hammer strikes (10 L: 10 R)
20 yrd tire pull
20 yrd Bear crawl
6 Sand bag cleans
5 OHS


Recover then do a core complex:
3 x 20 l-sits, side plank, front planks, v-sits and supermans





Happy Training
Rayne

3/30/08

Rest Day!

Check out this great article about OHS by Don John:
http://www.sherdog.net/forums/showthread.php?t=466515




Happy Rest Day!
Rayne

3/29/08 Saturday

Warm Up!

Main Set: Kettlebell Cards (courtesy of Chad McBroom)
*get out your favorite deck of playing cards and choose a reasonable weight KB or DB*

Hearts = Overhead Squats
Diamonds = Push-ups
Clubs = Clean & Press
Spades = Snatches
Joker = Pistol squats

Face Cards = 10 Reps
Aces = 12
Joker = 12
Other = Value on Card

"Play” through the entire deck for time. Use the same Kettlebell for all exercises. Split reps on unilateral movements.



Happy Training
Rayne

3/28/08 Friday

Warm up!

Main Set:
L3:
-OHS 5 sets of 5 reps
10 rnds for time
-Bear complex
-40 yd sprint


L2:
- OHS 5 x 5
6 rnds for time
-Bear complex
-40 yd sprint


L1:
-OHS 3x3
3 rnds for time
-Bear complex
-40 yd sprint




Happy Training
Rayne

3/27/08 Thursday

Warm up!

Main Set:
L3: 5 rnds for time - Go Hard
- 7 pull ups
- 10 push ups
- 15 air squats

L2: 3 rnds for time - Go Hard
- 7 pull ups
- 10 push ups
- 15 air squats

L1: 2 rnds for time - Go Hard
- 7 pull ups
- 10 push ups
- 15 air squats


Go Jackyyyyyyyyy!


Happy Training
Rayne

3/26/08 Wednesday

Rest Day!


Hunter has a solid jerk just like his "ol' man". Nice work Hunter!

Happy Rest Day!
Rayne

3/25/08 Tuesday

Warm up!

Main Set: "Snatch Happy"
(devide reps between hands)

For time:
L3: 100 KB snatches

L2: 50 KB Snatches

L1: 30 KB Snatches


Kirk and the jerk.


Happy Training
Rayne

3/24/08 Monday

Warm up!

Main Set:
L3: AMRAP (as many rounds as possible) in 20 min
5 Pull ups
10 Hindu squats
5 Ring push ups
10 Front squats (moderately heavy)


L2: AMRAP in 15 min
5 Pull ups
10 Hindu squats
5 Ring push ups
10 Front squats (light)


L1: AMRAP in 10 min
2 Pull ups
5 Hindu squats
2 Ring push ups (sub: floor)
5 Front squats



Happy Training
Rayne

3/23/08 Sunday

Happy Easter!

Warm up!

Main Set!
L3: Breath ladder to 20
KB swings

L2: Breath ladder to15
KB swings

L1: Breath ladder to 10
KB swings



Happy training
Rayne

3/22/08

Rest Day!!

Santino and I getting in a morning session.

3/20/08 Friday

Warm up!
5-10 min easy at beggining of run.

Main Set:


L3: 10k Tempo trail run - Push hard on the flats, crank the hills, and cruise the downs.
- 150 air squats

L2: 5k Tempo trail run - Push hard on the flats, crank the hills, and cruise the downs
- 75 air squats

L1: 2k Tempo flat road or track run - 75-80% of your max effort All cool down for 5-10 min at end of run, stretch it out!
-25 air squats


J. hit 2 cleans, 3 squat cleans, 2 push jerks then drug a body weight sled 40yrds reapeated for 10 rounds total. Animal!

Happy Training
Rayne

3/20/08 Thursday

Warm up!



Main set:
L3: Muscle ups to failure

L2: MUs to failure w/assist or sub pull ups & dips

L1: Pull ups and dips to failure


Kirk continues to wonder if the members of his crew will ever grow up.

Happy Training
Rayne

3/19/08 Wednesday

Warm up!

Main Set:
L3: 5 rounds rest 2 min repeat for 2 total rounds
1 Power clean
3 Hanging Squat clean
2 Push Jerks
Sprint 40 yrds dragging weighted sled, tire or whatever

L2: 3 rounds rest 2 min repeat for 2 total rounds
1 Power clean
3 Hanging Squat clean
2 Push Jerks
Sprint 40 yrds

L1: 2 rounds rest 2 min repeat for 2 total rounds
1 Power clean
2 Hanging Squat clean
1 Push Jerks
Sprint 40 yrds



Happy Training
Rayne

3/18/08, Tuesday

Rest Day!




Sunday Drill!

Happy Rest Day
Rayne

3/17/08 Monday

Warm up!

Main Set:
L3:
4 x 20 Back squats, moderate weight
4 x 10 Jump Squat w/ Oly bar
4 x 10 Box jumps
4 x 20 KB swings


L2:
3 x 15 Back squats, light weight
3 x 10 Jump squat w/o weight
3 x 10 Box jumps
3 x 15 KB swings


L1:
2 x 10 Back squats, light weight
2 x 5 Jump squat w/o weight
2 x 5 Box Jumps
2 x 10 KB Swings




Happy Training
Rayne

3/16/08 Sunday

Warm up!
5-10 min easy at beggining of run.

L3: 10k Tempo trail run
- Push hard on the flats, crank the hills, and cruise the downs

L2: 5k Tempo trail run
- Push hard on the flats, crank the hills, and cruise the downs

L1: 2k Tempo flat road or track run
- 75-80% of your max effort

All cool down for 5-10 min at end of run, stretch it out!




Zeke, was so excited to begin his training session that he wouldn't hold still for a picture.


See what I mean!!!

Happy Training
Rayne

3/15/08 Saturday

Warm up!

Main Set:
L3:
150 thrusters

L2:
100 thrusters

L1:
50 thrusters


"G", catches big air!

Happy Training
Rayne

3/14/08

Warm up!

Main Set: "Sissy Test" Motor through for time

L3:

20 KB swings: 1 burpee

19 KB Swings: 2 burpees

18 KB Swings: 3 Burpees

17 KB Swings: 4 Burpees

-and so on

-and so on

-1 KB Swing: 20 Burpees

L2:

10 KB Swings: 1 Burpee

9 KB Swings: 2 Burpees

-and so on

-and so on

1 Kb Swing: 10 Burpees

L1:

5 KB Swings: 1 Burpee

4 KB Swings: 2 Burpees

3 KB Swings: 3 Burpees

2 KB Swings: 4 Burpees

1 KB Swings: 5 Burpees

Happy Training

Rayne

3/13/08 Thursday

You like apples?

Take a second rest day.

How you like them apples?

Happy rest day

Rayne

3/12/08 Wednesday

Rest Day!


"Seriously, the workouts over...right?"

Happy Rest Day
Rayne

3/11/08 Tuesday

Warm up!

Main Set:

- Get'er done as fast as possible

L3: 6 Rnds

-400 meter run

-50 air squats

L2: 3 Rnds

-400 meter run
-50 air squats

L1: 2 Rnds

-400 meter run
-50 air squats

Megan, catching burpee air.

Happy training

Rayne

3/10/08 Monday

Warm Up!

Main Set:
L3: 10 Rnds:
- 3 x Clean & Jerk
- 3 x Weighted Dips

L2: 6 Rnds
- 3 x Clean & Jerk
- 3 x Weighted Dips

L1: 3 Rnds
- 3 x Clean & Jerk
- 3 x Weighted Dips


Mike, doing some OHS work!

Happy Training
Rayne

3/9/08 Sunday

Warm Up!

Main Set:
L3: 5 rnds for time - Go Hard
- 7 pull ups
- 10 push ups
- 15 air squats

L2: 3 rnds for time - Go Hard
- 7 pull ups
- 10 push ups
- 15 air squats

L1: 2 rnds for time - Go Hard
- 7 pull ups
- 10 push ups
- 15 air squats

Seated Muscle up

Start slightly behind the rings. Pull hard and fast

Transition into very low dip. Press it out to support position.

Happy Training

Rayne

3/8/08

Rest Day!



"Leather Neck Nostalgia?" Check out this USMC commercial

Happy Rest Day
RAyne

3/7/08

Warm up!


Main Set: "Leather Neck Nostalgia"

L3: 5 rounds for time
- 1 rope climb (if no rope to climb, sub towel pull ups over bar)
- 25 Push ups
- 25 Sit ups
- 25 Flutter kicks
- 25 Bend and thrusts


L2: 2 rounds for time
- 1 rope climb (if no rope to climb, sub towel pull ups over bar)
- 25 Push ups
- 25 Sit ups
- 25 Flutter kicks
- 25 Bend and thrusts

L1: 2 rounds for time
- 6 Pull ups
- 15 Push ups
- 15 Sit ups
- 15 Flutter kicks
- 15 bend and thrust



Zeke, demonstrating his pre-homework focus ritual.

Happy Training
Rayne

3/6/08

Warm up!

Main Set: "Oly Complex"

L3:

- 10 Snatches

- 5 Power snatches

- 2 OHS

- 10 Clean and Jerk

- 5 Power squat Cleans

- 2 Power cleans

- 10 Dead lifts

L2:

-6 Snatches

-3 Power Snatches

-1 OHS

-6 Clean and Jerks

-3 Power squats cleans

-1 Power clean

-6 Dead Lifts

L1: Perform following progression with broom stick, focus on form.

-6 Snatches
-3 Power Snatches
-1 OHS
-6 Clean and Jerks
-3 Power squats cleans
-1 Power clean
-6 Dead Lifts

Pre-session meditation..."become one with the ring".

Happy Training

Rayne

3/5/08

Warm up!


Main Set: "

L3: 4, 7min rounds. 1min/excercise:1min rest @ end of round
-Horizontal Muscle ups
-Air squats
-KB swings
-Sprawl then sand bag clean
-Piston push ups
-Back bridges
-Pistol squats


L2: 3, 5min rounds. 1min/excercise:1min rest @ end of round
-Jumping pull ups
-Air squats
-KB swings
-Pistol squats
-Push ups


L1: 2 5min rounds. 1min/excercise:1min rest @ end of round
-Jumping pull ups
-Air squats
-KB swings
-Pistol squats
-Push ups


Core complex: 3 x 20: front levers, posterior glute raises, BW hamstring curls
3x40: flutter kicks, wipers, bent knee sit ups



"Nothing says I train hard like rope burn" - Ryan

Happy Training
Rayne

3/4/08

Rest Day!



Marcus, a.k.a Maximus, going for a BW tire pull!

Happy Rest Day
Rayne

3/3/08

Warm up!

Main Set:
L3:
-10 min Kettle bell complex (keep it moving)
- 5 rounds:
-- 10 Man Builders
-- 10 DB Snatches
-- 10 Turkish Get Ups

L2:
5min KB complex
-3 rounds:
-- 10 Man Builders
-- 10 DB Snatches
-- 10 Turkish Get Ups

L1:
2min KB complex
- 2 rounds:
-- 10 Man Builders
-- 10 DB Snatches
-- 10 Turkish Get Ups


Carmen and the OHS, Strong work sister!

Happy Training
Rayne