9/1/08 Monday

Warm up!


Main Set:
L3: 6 rounds for time
- 10 sand bag cleans (heavy)
- 1 rope climb
- 20 flutter kicks


L2: 3 rounds for time
- 10 sand bag cleans (heavy)
- 1 rope climb
- 20 flutter kicks


L1: 3 rounds for time
- 5 sand bag cleans (heavy)
- 4 pull ups
- 10 flutter kicks








Happy Training
Rayne

8/31/08 Sunday

Warm up!


Main Set:
L3:
150 wall ball shots for time
50 box jumps


L2:
75 wall ball shots for time
25 box jumps


L1:
25 wall ball shots for time
15 box jumps

Happy Training
Rayne

8/30/08 Saturday

Rest Day!




You must first strengthen and protect yourself, only then can you stand ready to serve.


Rayne

8/29/08 Friday

Warm up!

Main Set:
L3: 10 rounds
- Run: 1min easy, 1min moderate, 1min hard
- 10 Burpees

L2: 5 rounds
- Run: 1min easy, 1min moderate, 1min hard
- 10 Burpees

L1: 3 rounds
- Run: 1min easy, 1min moderate, 1min hard
- 10 Burpees


Handstand practice

Happy Training
Rayne

8/28/08 Thursday

Warm Up!

Main Set: Metcon, go hard!
L3: 8 rounds for time
- 20 yrd bear crawl
- 10 DB squat cleans

L2: 5 rounds for time
- 20 yrd bear crawl
- 10 DB squat cleans

L1: 3 rounds for time
- 20 yrd bear crawl
- 10 DB squat cleans



The Men at 9s' tuckin' for time

Happy Training
Rayne

8/27/08 Wednesday

Rest Day!




Tupac muscles up!

8/27/08 Tuesday

Warm up!


Main Set:
L3:
300 Hindu push ups
300 Hindu squats


L2:
150 Hindu push ups
150 Hindu squats

L1:
75 Hindu push ups
75 Hindu squats





Happy Training
Rayne

8/25/08 Monday

Warm up!

Main Set:
L3: 10 rounds
-3 Dead Lift (heavy)
-10 Push ups
-15 air squats


L2: 5 rounds
-3 Dead Lift (heavy)
-10 Push ups
-15 air squats


L1: 3 rounds
-3 Dead Lift (Moderate)
-10 Push ups
-15 air squats





Happy Training
Rayne

8/24/08 Sunday

Rest Day!

8/23/08 Saturday

Warm up!

Main Set:
L3: 10 rounds
- 10 Body builders
- 3 heavy back squats


L2: 5 rounds
- 10 Body builders
- 3 heavy back squats


L1: 3 rounds
- 5 body builders
-2 moderate Back squats






Happy Training
Rayne

8/22/08 Friday

Warm up!

Main Set:
L3:
-50 bear complexs

L2:
-30 bear complexes

L1:
- 15 bear complexes

The Turkish Get Up

Starting position: KB close to the body, knee bent, oposite arm out at a 45 degree.


Lockout arm, sight over your thumb on a spot on the ceiling.


Press and sit up, keep sighting over thumb.

Press between your bent leg and the hand on the floor. swing your extended leg through and form a tripod with your body. Keep the bell directly over your down hand, using your skeletal system to bear the load.

Press your body up, keep sighting.

Stand up, keep shoulder locked and pressed out. Reverse steps back to the ground and switch hands.

Happy Training

Rayne

8/21/08 Thursday

Rest Day!



Momma, Daughter hike in the White Mountians.

8/20/08 Wednesday

Warm up!


Main Set:
L3: 10 rounds
- 3 OHS (Heavy)
- 10 wipers w/weighted barbell

L2: 5 rounds
- 3 OHS (moderate)
- 10 wipers w/weighted barbell


L1: 3 rounds
- 3 OHS (empty Barbell)
- 10 wipers w/weighted barbell






Happy Training
Rayne

8/19/08 Tuesday

Warm up!

Main Set:
L3: 3 rounds for time
- 40 double unders
- 20 KB swings
- 10 burpees
- 5 Box jumps

L2: 2 rounds for time
- 40 double unders
- 20 KB swings
- 10 burpees
- 5 Box jumps

L1: 1round for time
- 40 double unders
- 20 KB swings
- 10 burpees
- 5 Box jumps


Stuff to Jump on!

Happy Training
Rayne

8/18/08 Monday

Rest Day!

8/17/08 Sunday

Warm up!

Main Set: "The Big 21" Adapted from coach Dan John

Clean and Press
Power Snatch
PowerClean and Jerk


L3: - start with a moderate weight then Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 5
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1


L2: The Big 16- start with a moderate weight then Reps and Sets…for each of the three lifts!Opening Weight x 5
Add five pounds x 5
Add five pounds x 3
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1


L1: The Big 10- start with a moderate weight then Reps and Sets…for each of the three lifts!Opening Weight x 3
Add five pounds x 3
Add five pounds x 3
Add five pounds x 1


Rules for the Big 21, 16 & 10.
1) All reps must be successful!
2) Start each rep from the floor
3) Do each rep under control-start with hips down, and fully extend!





Happy Training
Rayne

8/16/08 Saturday

Warm up!

Main Set:
L3:
- 200 kb Snatches
- 150 air squats
- 100 push ups

L2:
-100 kb Snatches
- 75 air squats
- 50 push ups

L1:
- 50 kb Snatches
- 37 air squats
- 25 push ups



Kettle bell complex

Happy Training
Rayne

8/15/08 Friday

Rest Day!


Mike, working on a "rear lever", not an easy skill.


Happy Rest Day!
Rayne

8/14/08 Thursday

Warm up!

Main Set:
L3:
10 x 3 Cleans (heavy)

L2:
10x 2 Cleans (moderate)

L1:
5 x 2 Cleans (Light)



Happy Training
Rayne

8/13/08 Wednesday

Warm up!

Main Set: Para el muchacho de cincuenta y ocho
L3: 6 rounds
10 Body Builders
10 Box Jumps


L2: 4 rounds
10 Body Builders
10 Box Jumps


L1: 4 rounds
5 Body Builders
5 Box Jumps






Happy training
Rayne

8/12/08 Tuesday

Rest Day

Tell us in your own words, How could this accident have been prevented?

8/11/08 Monday

Warm up!

Main Set:
L3:
150 Hindu Squats
150 Hindu Push ups
150 Pull ups

L2:
75 Hindu Squats
75 Hindu Push ups
75 Pull ups

L1:
25 Hindu Squats
25 Hindu Push ups
25 Pull ups



We train hard, that's why we're so fast!


Happy Training
Rayne

8/10/08 Sunday

Warm Up!


Main Set:
L3: Reps 12, 10, 8
-Kettlebell Snatch (switch hands @mid point of each set)
-Ring push ups (or ground push ups if no rings)
-Barbell hang clean
-Ring push ups
-Barbell push press
-Ring push ups
-Pull ups
-Ring push ups
-Kettle bell Clean and jerk
-Ring push ups


L2: 10, 8, 6
-Kettlebell Snatch (switch hands @mid point of each set)
-Ring push ups (or ground push ups if no rings)
-Barbell hang clean
-Ring push ups
-Barbell push press
-Ring push ups
-Pull ups
-Ring push ups
-Kettle bell Clean and jerk
-Ring push ups


L1: 6, 4, 2
-Kettlebell Snatch (switch hands @mid point of each set)
-Ring push ups (or ground push ups if no rings)
-Barbell hang clean
-Ring push ups
-Barbell push press
-Ring push ups
-Pull ups
-Ring push ups
-Kettle bell Clean and jerk
-Ring push ups


South Mountain trail run.

Happy Training Day
Rayne

8/9/08 Saturday

Rest Day!

Jeremy experiencing a low gravity moment

8/7/08 Friday

Warm up

Main Set:
L3: 20, 15, 10 reps
- Push ups
- Ice cream makers
- Barbell clean and press

L2: 15, 10, 5
- Push ups
- Ice cream makers (sub w/ HKE if needed)
- Barbell clean and press

L1: 10, 5, 3
- Push ups
- Ice cream makers (sub w/ HKE if needed)
- Barbell clean and press

The "Ice Cream Maker" (a ridiculous name for a challenging excercise)

These can be done on a pull up bar also.

Happy Training
Rayne

8/6/08 Thursday

Warm up

Main Set:
L3: 3 rounds, reps of 12, 10, 8 (w/ moderate weight)
- Back squat
- box jump
- Jump Rope double unders
- box jump
- Dead lift
- box jump
- Wall Ball
- box jump

L2: 3 rounds reps of 10, 8, 6
L1: 2 rounds reps of 10, 8, 6

This is for time... so Go Hard!




Happy Training
Rayne

8/6/08 Wednesday

Rest Day!

8/5/08 Tuesday

Back From Vacation and Ready to Go!

Warm up!

Main Set:
L3: reps 20, 14, 10
- 1 arm snatch to wind mill w/ KB or DB
- OHS w/ barbell

L2: reps 14 , 10, 4
- 1 arm snatch to wind mill w/ KB or DB
- OHS w/ barbell

L1: reps 10, 6, 3
- 1 arm snatch to wind mill w/ KB or DB
- OHS w/ barbell




All the cousins ready for a hike in the White Mountains.

Happy Training
Rayne