Not even staff officers can avoid the allure of the Slosh Pipe.
Happy Rest Day
Rayne
2/29/09 Sunday
Rest Day!
Not even staff officers can avoid the allure of the Slosh Pipe.
Happy Rest Day
Rayne
Not even staff officers can avoid the allure of the Slosh Pipe.
Happy Rest Day
Rayne
2/28/09 Saturday
Warm up!
Main Set:
L3: 5 rounds with 30 secs rest between rnds
- 20 box jumps
- 10 clapping push ups
- 5 L-sit pull ups
L2: 3 rounds with 30 secs rest between rnds
- 20 box jumps
- 10 clapping push ups
- 5 L-sit pull ups
L1: 2 rounds with 30 secs rest between rnds
- 20 box jumps
- 10 push ups
- 5 pull ups
*Training note: Go as hard and fast as you can during each round then stand still and rest for 30 seconds between rounds.*
Main Set:
L3: 5 rounds with 30 secs rest between rnds
- 20 box jumps
- 10 clapping push ups
- 5 L-sit pull ups
L2: 3 rounds with 30 secs rest between rnds
- 20 box jumps
- 10 clapping push ups
- 5 L-sit pull ups
L1: 2 rounds with 30 secs rest between rnds
- 20 box jumps
- 10 push ups
- 5 pull ups
*Training note: Go as hard and fast as you can during each round then stand still and rest for 30 seconds between rounds.*
Train hard, don't hold back!
Rayne
2/27/09 Friday
Warm up!
Main Set:
L3:
- 5 x 3 Back Squat
Then...
30 KettleBell Clean and Jerks* (per hand)(You can rest in the rack position but do not put KBs on the ground until you reach your reps.)
L2:
- 5 x 3 Back Squat
Then...
15 Kettle Bell Clean and Jerks*
L1:
- 3 x 3 Back Squat
Then...
10 Kettle Bell Clean and Jerks*
*sub with Dumb Bells
Train Hard
Rayne
Main Set:
L3:
- 5 x 3 Back Squat
Then...
30 KettleBell Clean and Jerks* (per hand)(You can rest in the rack position but do not put KBs on the ground until you reach your reps.)
L2:
- 5 x 3 Back Squat
Then...
15 Kettle Bell Clean and Jerks*
L1:
- 3 x 3 Back Squat
Then...
10 Kettle Bell Clean and Jerks*
*sub with Dumb Bells
Train Hard
Rayne
2/25/09 Wednesday
Warm up
Main Set:
L3: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, your done
- Burpees
- Sit ups
- Hanging Knee to elbow
L2: 8, 7, 6, 5, 4, 3, 2, 1, your done
- Burpees
- Sit ups
- Hanging Knee to elbow
L1: 6, 5, 4, 3, 2, 1, your done
- Burpees
- Sit ups
- Hanging Knee to elbow
Main Set:
L3: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, your done
- Burpees
- Sit ups
- Hanging Knee to elbow
L2: 8, 7, 6, 5, 4, 3, 2, 1, your done
- Burpees
- Sit ups
- Hanging Knee to elbow
L1: 6, 5, 4, 3, 2, 1, your done
- Burpees
- Sit ups
- Hanging Knee to elbow
Train Hard
Rayne
2/24/09 Tuesday
Warm up!
Main Set:
L3: 50 Bear Complex
L2: 30 Bear complex
L1: 20 Bear complex
Main Set:
L3: 50 Bear Complex
L2: 30 Bear complex
L1: 20 Bear complex
Training: because boy scouts arn't the only ones who need to "be prepared."
Go hard
Rayne
2/22/09 Sunday
Warm up!
Main Set:
L3:
5 x 5 Press (heavy)
then...
10 min double kettlebell Jerk
L2:
5 x 5 Press (heavy)
then...
5 min double KB Jerk
L1:
5 x 3 Press (moderate)
then...
2 min double KB Jerk
Train Hard
Rayne
Main Set:
L3:
5 x 5 Press (heavy)
then...
10 min double kettlebell Jerk
L2:
5 x 5 Press (heavy)
then...
5 min double KB Jerk
L1:
5 x 3 Press (moderate)
then...
2 min double KB Jerk
Train Hard
Rayne
2/21/09 Saturday
Warm Up!
Main Set:
L3: As many rounds as possible in 20min
- 6 pistol squats (3/per leg)
- 5 pull ups
- 6 sand bag cleans
Then...
5 min slosh pipe hold (sub w/ barbell)
50 TGU sit ups
L2: AMRAP in 10 min
- 6 air squats
- 5 pull ups
- 6 sand bag cleans
Then...
2 min slosh pipe hold (sub w/ barbell)
26 TGU sit ups
L1: AMRAP in 5 min
- 6 air squats
- 3 pull ups
- 6 sand bag cleans
Then...
1 min slosh pipe hold (sub w/ barbell)
10 TGU sit ups
Below Melissa demos how to do a TGU sit up.
The Get-Up Sit-Up from Melissa Byers on Vimeo.
Happy Training
Rayne
Main Set:
L3: As many rounds as possible in 20min
- 6 pistol squats (3/per leg)
- 5 pull ups
- 6 sand bag cleans
Then...
5 min slosh pipe hold (sub w/ barbell)
50 TGU sit ups
L2: AMRAP in 10 min
- 6 air squats
- 5 pull ups
- 6 sand bag cleans
Then...
2 min slosh pipe hold (sub w/ barbell)
26 TGU sit ups
L1: AMRAP in 5 min
- 6 air squats
- 3 pull ups
- 6 sand bag cleans
Then...
1 min slosh pipe hold (sub w/ barbell)
10 TGU sit ups
Below Melissa demos how to do a TGU sit up.
The Get-Up Sit-Up from Melissa Byers on Vimeo.
Happy Training
Rayne
2/19/09 Thursday
Warm up!
Main Set:
L3: 8 rounds for time
- 50 Double unders
- 20 DB Thrusters
L2: 4 rounds for time
- 50 Double unders
- 20 DB Thrusters
L1: 4 rounds for time
- 30 Jump rope
- 10 DB thrusters
Team "Serious Head Injury" hard at work during Ol' Pueblo.
Train Hard
Rayne
Main Set:
L3: 8 rounds for time
- 50 Double unders
- 20 DB Thrusters
L2: 4 rounds for time
- 50 Double unders
- 20 DB Thrusters
L1: 4 rounds for time
- 30 Jump rope
- 10 DB thrusters
Team "Serious Head Injury" hard at work during Ol' Pueblo.
Train Hard
Rayne
2/18/09 Wednesday
Warm up!
Main Set:
L3:
Work up to one rep max Dead Lift
Then... rep it: 1, 1, 1, 1.
Finish with...
-150 Hindu push ups
L2:
Work up to one rep Max DL
Then...rep it: 1, 1.
Finish with...
-75 Hindu push ups
L1:
Work up to one rep Max DL, your done.
Finish with...
- 15 hindu push ups
Train Hard
Rayne
Main Set:
L3:
Work up to one rep max Dead Lift
Then... rep it: 1, 1, 1, 1.
Finish with...
-150 Hindu push ups
L2:
Work up to one rep Max DL
Then...rep it: 1, 1.
Finish with...
-75 Hindu push ups
L1:
Work up to one rep Max DL, your done.
Finish with...
- 15 hindu push ups
Train Hard
Rayne
2/16/09 Monday
Warm up!
Main Set: For time!
L3:
200 air squats
100 push ups
50 pull ups
L2:
150 air squats
75 Push ups
38 pull ups
L1:
100 air squats
25 push ups
12 pull ups
Main Set: For time!
L3:
200 air squats
100 push ups
50 pull ups
L2:
150 air squats
75 Push ups
38 pull ups
L1:
100 air squats
25 push ups
12 pull ups
Happy Training
Rayne
2/14 and 2/15 (Unloading week)
Final two days of this recovery week are rest days! Yes, both Sat and Sun. So...
- Sleep as much as you can
- eat good, clean, food
- Sleep a little more
- and supplement with some naps
We hit it hard again staring Monday.
- Sleep as much as you can
- eat good, clean, food
- Sleep a little more
- and supplement with some naps
We hit it hard again staring Monday.
Happy Rest Day (You too Matt O.!)
Rayne
2/13/09 Friday (unloading week)
Warm up!
Main Set: Breath Ladders
L3: 3 rounds from 1rep up the ladder to 20 reps then back down to 1.
-Kettle bell or DB Goblet squats 1-20-1
L2: 2 rounds
-Kettle bell or DB Goblet squats 1-20-1
L1: 1 round
-Kettle bell or DB Goblet squats 1-20-1
Main Set: Breath Ladders
L3: 3 rounds from 1rep up the ladder to 20 reps then back down to 1.
-Kettle bell or DB Goblet squats 1-20-1
L2: 2 rounds
-Kettle bell or DB Goblet squats 1-20-1
L1: 1 round
-Kettle bell or DB Goblet squats 1-20-1
Happy Training
Rayne
2/11/09 Thuresday (unloading week)
Warm up!
Main Set: All levels Focus on Technique
25 Push Jerks (PVC or Barbell -light)
25 Front squats (Barbell - light)
25 Hanging Knee to Elbows
3 x 20 sec L - sits
3 x 20 sec Hollow body hold
Main Set: All levels Focus on Technique
25 Push Jerks (PVC or Barbell -light)
25 Front squats (Barbell - light)
25 Hanging Knee to Elbows
3 x 20 sec L - sits
3 x 20 sec Hollow body hold
Happy Training
Rayne
2/11/09 Wednesday (unloading week)
Rest Day!
Winston warms up for her kettle bell set.
Happy Rest Day
Rayne
2/10/09 Tuesday (unloading week)
Warm up!
Main Set:
L3:
25 OHS (w/unloaded bar)
15 pull ups
2 min jump rope
L2:
20 OHS (w/PVC or broomstick)
10 pull ups
2 min jump rope
L1:
15 OHS (w/ pvc or broomstick)
5 pull ups
2 min jump rope
Main Set:
L3:
25 OHS (w/unloaded bar)
15 pull ups
2 min jump rope
L2:
20 OHS (w/PVC or broomstick)
10 pull ups
2 min jump rope
L1:
15 OHS (w/ pvc or broomstick)
5 pull ups
2 min jump rope
Happy Training
Rayne
2/9/09 Monday (Unloading week)
Warm up!
Main Set:
L3:
3 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
L2:
2 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
L1:
1 round Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
*note* rest 2 min between rounds
Happy Training
Rayne
Main Set:
L3:
3 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
L2:
2 rounds Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
L1:
1 round Kettle Bell complex (light)
10 two hand swings
10 one hand swings
10 snatches per hand
10 clean and press
10 wind mill
10 turkish get up
*note* rest 2 min between rounds
Happy Training
Rayne
2/7/09 Saturday
Warm up!
Main Set:
L3: (Heavy)
5 x 5 Back squat
1 x 5 Dead lift
Then...
3 x max pushups rest 3 min between efforts
L2: (Moderate)
5 x 5 Back squat
1 x 5 Dead lift
Then...
2 x max pushups rest 3 min between efforts
L1: (Light)
5 x 3 Back squat
1 x 5 Dead lift
Then...
2 x max pushups rest 3 min between efforts
Main Set:
L3: (Heavy)
5 x 5 Back squat
1 x 5 Dead lift
Then...
3 x max pushups rest 3 min between efforts
L2: (Moderate)
5 x 5 Back squat
1 x 5 Dead lift
Then...
2 x max pushups rest 3 min between efforts
L1: (Light)
5 x 3 Back squat
1 x 5 Dead lift
Then...
2 x max pushups rest 3 min between efforts
Happy Training
Rayne
2/6/09 Friday
Warm up!
Main Set:
L3:
10 Bear complex 1 Body Builders
9 BC 2 BB
8 BC 3 BB
...etc
1 BC 10BB
L2:
6 Bear complex 1 Body Builders
5 BC 2 BB
4 BC 3 BB
...etc
1 BC 6 BB
L1:
5 Bear complex 1 Body Builders
4 BC 2 BB
3 BC 3 BB
...etc
1 BC 5 BB
Train Hard
Rayne
Main Set:
L3:
10 Bear complex 1 Body Builders
9 BC 2 BB
8 BC 3 BB
...etc
1 BC 10BB
L2:
6 Bear complex 1 Body Builders
5 BC 2 BB
4 BC 3 BB
...etc
1 BC 6 BB
L1:
5 Bear complex 1 Body Builders
4 BC 2 BB
3 BC 3 BB
...etc
1 BC 5 BB
Train Hard
Rayne
2/4/09 Wednesday
Warm up!
Main Set:
L3:
Ring pushups 40, 30, 20, 10
Ring Pull ups 5, 10, 15, 20
L2:
Ring pushups 20, 15, 10, 5
Pull ups 2, 5, 10, 13
L1:
Ring pushups 7, 5, 3, 1
Pull ups 1, 3, 5, 7
Train Hard
Rayne
Main Set:
L3:
Ring pushups 40, 30, 20, 10
Ring Pull ups 5, 10, 15, 20
L2:
Ring pushups 20, 15, 10, 5
Pull ups 2, 5, 10, 13
L1:
Ring pushups 7, 5, 3, 1
Pull ups 1, 3, 5, 7
Train Hard
Rayne
2/3/09 Tuesday
Warm up!
Main Set:
L3: 75 Overhead squats for time (moderate weight)
L2: 30 OHS (light weight)
L1: 15 OHS (light weight)
Main Set:
L3: 75 Overhead squats for time (moderate weight)
L2: 30 OHS (light weight)
L1: 15 OHS (light weight)
Train Hard
Rayne
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