Main Set: Crossfit's "Grace"
L3: for time!
- 30 clean and Jerk (135 lbs as Rx'd)
L2: Light weight
- 20
L1: Light weight
- 10
Happy Training
Rayne
01/02/09 Friday
Warm Up!
Main Set: Crossfit's "Grace"
L3: for time!
- 30 clean and Jerk (135 lbs as Rx'd)
L2: Light weight
- 20
L1: Light weight
- 10
Main Set: Crossfit's "Grace"
L3: for time!
- 30 clean and Jerk (135 lbs as Rx'd)
L2: Light weight
- 20
L1: Light weight
- 10
12/30/08 Tuesday
Warm up!
Main Set:
L3:
-5x5 Clean and Jerk
Then...
3 rounds
- max push ups
- max air squats
- max pull ups
L2:
-5x3 Clean and Jerk
Then...
2 rounds
- max push ups
- max air squats
- max pull ups-
L1:
3x3 Clean and Jerk
Then...
1 round
- max push ups
- max air squats
- max pull ups
* Note: "max" means go until you can't go no more *
Happy Training
Rayne
Main Set:
L3:
-5x5 Clean and Jerk
Then...
3 rounds
- max push ups
- max air squats
- max pull ups
L2:
-5x3 Clean and Jerk
Then...
2 rounds
- max push ups
- max air squats
- max pull ups-
L1:
3x3 Clean and Jerk
Then...
1 round
- max push ups
- max air squats
- max pull ups
* Note: "max" means go until you can't go no more *
Happy Training
Rayne
12/29/08 Monday
Warm up!
Main Set: The 574 special a.k.a. "the Ryno Killer"
(Thanks to the Fellas of Station 574 of FD Maricopa)
L3: TABATA INDO BOARD (no indo board? do it with you feet on the ground)
- Kettle bell swings
- Push ups
- Air squats
All on the Indo board…30 secs rest between each Tabata
L2: Tabata
- KB Swings
- Air Squats
L1: Tabata
- KB swings
Main Set: The 574 special a.k.a. "the Ryno Killer"
(Thanks to the Fellas of Station 574 of FD Maricopa)
L3: TABATA INDO BOARD (no indo board? do it with you feet on the ground)
- Kettle bell swings
- Push ups
- Air squats
All on the Indo board…30 secs rest between each Tabata
L2: Tabata
- KB Swings
- Air Squats
L1: Tabata
- KB swings
Happy Training
Rayne
12/28/08 Sunday
Rest Day!
Paul doing 50 Burpee box jumps...you just can't have more fun then that!
Happy Rest day
Rayne
12/27/08 Saturday
Warm up!
Main Set: Tabata
L3: 4 Tabatas (30 secs rest between each tabata)
- Kettle bell swings
- Push ups
- Air squats
- L-sits
L2: 2 Tabatas (1 min rest between)
- KB swings
- Push ups
L1: 1 Tabata (change excercise halfway)
- KB swings
- Push ups
Happy Training
Rayne
Main Set: Tabata
L3: 4 Tabatas (30 secs rest between each tabata)
- Kettle bell swings
- Push ups
- Air squats
- L-sits
L2: 2 Tabatas (1 min rest between)
- KB swings
- Push ups
L1: 1 Tabata (change excercise halfway)
- KB swings
- Push ups
Happy Training
Rayne
12/26/08 Friday
Warm up!
Main Set:
L3:
5x5 Press (Heavy)
Then...
100 Burpee Box* jumps for time
Main Set:
L3:
5x5 Press (Heavy)
Then...
100 Burpee Box* jumps for time
L2:
5x3 Press (Heavy)
Then...
50 Burpee Box* jumps for time
L1:
3x3 Press (moderate)
Then...
25 Burpee Box* jumps for time
* Burpee box jump: do a standard burpee with a jump onto a 20-24" box
Happy Training
Rayne
12/24/08 Wednesday
Warm up!
Main Set:
L3: Heavy Load
5 x 3 Snatch
5 x 5 Clean
5 x 5 Front squat
Then...
150 wall ball tosses for time
L2: Heavy load
3 x 3 Power Snatch
3 x 5 Power Clean
3 x 5 Front squat
Then...
100 wall ball tosses for time
L1: Moderate load
3 x 3 Snatch
3 x 5 Clean
3 x 5 Front squat
Then...
50 wall ball tosses for time
Merry Christmas and Happy Training
Rayne
Main Set:
L3: Heavy Load
5 x 3 Snatch
5 x 5 Clean
5 x 5 Front squat
Then...
150 wall ball tosses for time
L2: Heavy load
3 x 3 Power Snatch
3 x 5 Power Clean
3 x 5 Front squat
Then...
100 wall ball tosses for time
L1: Moderate load
3 x 3 Snatch
3 x 5 Clean
3 x 5 Front squat
Then...
50 wall ball tosses for time
Merry Christmas and Happy Training
Rayne
12/23/08 Tuesday
Warm up
Main Set:
L3: Heavy
5 x 5 Over Head Squat
5 x 5 low Back Squat
2 x 5 Dead Lift
L2: Heavy
5 x 3 Over Head Squat
5 x 3 low Back Squat
2 x 3 Dead Lift
L1: Moderate
3 x 3 Over Head Squat
3 x 3 low Back Squat
2 x 2 Dead Lift
Happy Training
Rayne
Main Set:
L3: Heavy
5 x 5 Over Head Squat
5 x 5 low Back Squat
2 x 5 Dead Lift
L2: Heavy
5 x 3 Over Head Squat
5 x 3 low Back Squat
2 x 3 Dead Lift
L1: Moderate
3 x 3 Over Head Squat
3 x 3 low Back Squat
2 x 2 Dead Lift
Happy Training
Rayne
12/20/08 Saturday (Unloading Week)
Warm Up!
Main Set:
L3: 3 rounds
- 30 Knees to Elbows
- 30 Back Extensions
- 30 Push ups
- 30 Lunges
Then...
3 x 1 min Handstands
L2: 2 rounds
- 30 Knees to Elbows
- 30 Back Extensions
- 30 Push ups
- 30 Lunges
Then...
3 x 30 sec Handstands
L1: 2 rounds
- 10 Knees to Elbows
- 10 Back Extensions
- 10 Push ups
- 10 Lunges
Then...
2 x 30 sec Handstands
Happy Training
Rayne
Main Set:
L3: 3 rounds
- 30 Knees to Elbows
- 30 Back Extensions
- 30 Push ups
- 30 Lunges
Then...
3 x 1 min Handstands
L2: 2 rounds
- 30 Knees to Elbows
- 30 Back Extensions
- 30 Push ups
- 30 Lunges
Then...
3 x 30 sec Handstands
L1: 2 rounds
- 10 Knees to Elbows
- 10 Back Extensions
- 10 Push ups
- 10 Lunges
Then...
2 x 30 sec Handstands
Happy Training
Rayne
12/18/08 Thursday (Unloading Week)
12/17/08 Wednesday (Unloading Week)
Warm Up!
Main Set:
L3: 3 rounds
- 10 Turkish Get Ups
- 10 Windmills
- 10 Pistols
- 6 sots presses
L2: 3 rounds
- 6 Turkish Get Ups
- 6 Windmills
- 6 Pistols
- 3 Sots presses
L1: 2 rounds
- 6 Turkish Get Ups
- 6 Windmills
- 6 Pistols or 12 full air squats
- 3 Sots presses or standing presses
Main Set:
L3: 3 rounds
- 10 Turkish Get Ups
- 10 Windmills
- 10 Pistols
- 6 sots presses
L2: 3 rounds
- 6 Turkish Get Ups
- 6 Windmills
- 6 Pistols
- 3 Sots presses
L1: 2 rounds
- 6 Turkish Get Ups
- 6 Windmills
- 6 Pistols or 12 full air squats
- 3 Sots presses or standing presses
Happy Training
Rayne
12/16/08 Tuesday (Unloading Week)
Rest Day!
Scott testing generation 1 of the Team Chico Balance Board.
Happy Rest Day
Rayne
Scott testing generation 1 of the Team Chico Balance Board.
Happy Rest Day
Rayne
12/14/08 Sunday (Unloading Week)
Warm up!
Main Set:
L3:
-3x25 Back Squat w/ unloaded bar
Then...
-30 Hanging Knee to Elbows
L2:
-3x15 Back Squat w/ unloaded bar
Then...
-15 KTE
L1:
-2x10 Back Squat w/ unloaded bar
Then...
-10 KTE
Main Set:
L3:
-3x25 Back Squat w/ unloaded bar
Then...
-30 Hanging Knee to Elbows
L2:
-3x15 Back Squat w/ unloaded bar
Then...
-15 KTE
L1:
-2x10 Back Squat w/ unloaded bar
Then...
-10 KTE
Happy Training
Rayne
12/12/08 Friday
Warm Up!
Main Set: "Maricopa Fire Gets it On!" (Strong Work Ya'll, keep it up!)
L3: 5 rounds
- 15 Dead Lifts (3/4 body weight)
- 100 Double Unders or sprint 400 yards
L2: 5 rounds (moderate weight)
- 8 Dead Lifts
- 10o jumps of jump rope or sprint 400yrds
L1: 3 rounds (light weight)
- 6 Dead Lifts
- Jump rope for 1 min
Train Hard
Rayne
Main Set: "Maricopa Fire Gets it On!" (Strong Work Ya'll, keep it up!)
L3: 5 rounds
- 15 Dead Lifts (3/4 body weight)
- 100 Double Unders or sprint 400 yards
L2: 5 rounds (moderate weight)
- 8 Dead Lifts
- 10o jumps of jump rope or sprint 400yrds
L1: 3 rounds (light weight)
- 6 Dead Lifts
- Jump rope for 1 min
Train Hard
Rayne
12/11/08 Thursday
Warm up!
Main set: Gym Jones "Unworthy" special props to my girl Diesel for bringing this session back to our attention (and the push up twist).
L3: 5 rounds
1) Squat 80, KB swing 40, Push up 20
2) 40, 20, 10
3) 20, 10, 5
4) 40, 20, 10
5) 80, 40, 20
L2: 5rounds
1) Squat 40, KB swing 20, Push up 10
2) 20, 10, 5
3) 10, 5, 2
4) 20, 10, 5
5) 40, 20, 10
L2: 5 rounds
1) Squat 20, KB swing 10, Push up 5
2) 10, 5, 3
3) 5, 3, 1
4) 10, 5, 3
5) 20, 10, 5
Main set: Gym Jones "Unworthy" special props to my girl Diesel for bringing this session back to our attention (and the push up twist).
L3: 5 rounds
1) Squat 80, KB swing 40, Push up 20
2) 40, 20, 10
3) 20, 10, 5
4) 40, 20, 10
5) 80, 40, 20
L2: 5rounds
1) Squat 40, KB swing 20, Push up 10
2) 20, 10, 5
3) 10, 5, 2
4) 20, 10, 5
5) 40, 20, 10
L2: 5 rounds
1) Squat 20, KB swing 10, Push up 5
2) 10, 5, 3
3) 5, 3, 1
4) 10, 5, 3
5) 20, 10, 5
Train Hard
Rayne
12/09/08 Tuesday
Warm up!
Main Set: Snatch Happy
L3: 10 min KB snatch test*
L2: 6 min KB snatch test*
L1: 3 min KB snatch test*
* Snatch Kb as many times as you can in the time alloted. Switch hands as needed.
Main Set: Snatch Happy
L3: 10 min KB snatch test*
L2: 6 min KB snatch test*
L1: 3 min KB snatch test*
* Snatch Kb as many times as you can in the time alloted. Switch hands as needed.
Happy Snatching
Rayne
12/08/08 Monday
Warm up!
Main Set: "Weigh Me Down" (wear a weight vest through main set!)
L3: 10 rounds for time
- 5 pull ups
- 10 push ups
- 15 air squats
L2: 5 rounds for time
- 5 pull ups
- 10 push ups
- 15 air squats
L1: 3 rounds for time
- 5 pull ups
- 10 push ups
- 15 air squats
Happy Training
Rayne
Main Set: "Weigh Me Down" (wear a weight vest through main set!)
L3: 10 rounds for time
- 5 pull ups
- 10 push ups
- 15 air squats
L2: 5 rounds for time
- 5 pull ups
- 10 push ups
- 15 air squats
L1: 3 rounds for time
- 5 pull ups
- 10 push ups
- 15 air squats
Happy Training
Rayne
12/06/08 Saturday
Warm up!
Main Set:
L3: 10 rounds for time
- 10 pull ups
- 10 air squts
- 10 push ups
- 10 box jumps
L2: 5 rounds for time
- 10 pull ups
- 10 air squts
- 10 push ups
- 10 box jumps
L1: 5 rounds for time
- 5 pull ups
- 5 air squts
- 5 push ups
- 5 box jumps
Main Set:
L3: 10 rounds for time
- 10 pull ups
- 10 air squts
- 10 push ups
- 10 box jumps
L2: 5 rounds for time
- 10 pull ups
- 10 air squts
- 10 push ups
- 10 box jumps
L1: 5 rounds for time
- 5 pull ups
- 5 air squts
- 5 push ups
- 5 box jumps
Go hard!
Rayne
12/04/08 Friday
12/3/08 Wednesday
Warm up!
Main Set:
L3:
2x15 OHS (heavy)
5x5 Standing press
L2:
1x15 OHS (light)
5x5 Standing press (Moderate)
L1:
1 x 10 OHS (light)
3x5 standing press (light)
Main Set:
L3:
2x15 OHS (heavy)
5x5 Standing press
L2:
1x15 OHS (light)
5x5 Standing press (Moderate)
L1:
1 x 10 OHS (light)
3x5 standing press (light)
Happy Training
Rayne
12/2/08 Tuesday
Warm up!
Main set:
L3: 400m with a pair of dumbells
- 5 lunges
stand
- 5 presses
L2: 200m with a pair of dumbells
- 5 lunges
stand
- 5 presses
L1: 100m with a pair of dumbells
- 5 lunges
stand
- 5 presses
Happy Training
Rayne
Main set:
L3: 400m with a pair of dumbells
- 5 lunges
stand
- 5 presses
L2: 200m with a pair of dumbells
- 5 lunges
stand
- 5 presses
L1: 100m with a pair of dumbells
- 5 lunges
stand
- 5 presses
Happy Training
Rayne
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