Main Set:
L3: As many rounds as possible in 20 min
-5 pull ups
-10 dips
-15 box jumps
-20 sit ups
L2: AMRAP in 10min
-5 pull ups
-10 dips
-15 box jumps
-20 sit ups
L1: AMRAP in 5 min
-5 pull ups
-10 dips
-15 box jumps
-20 sit ups
Train Hard
Rayne
4/2/09 Thursday
Warm up!
Main Set:
L3: As many rounds as possible in 20 min
-5 pull ups
-10 dips
-15 box jumps
-20 sit ups
L2: AMRAP in 10min
-5 pull ups
-10 dips
-15 box jumps
-20 sit ups
L1: AMRAP in 5 min
-5 pull ups
-10 dips
-15 box jumps
-20 sit ups
Train Hard
Rayne
Main Set:
L3: As many rounds as possible in 20 min
-5 pull ups
-10 dips
-15 box jumps
-20 sit ups
L2: AMRAP in 10min
-5 pull ups
-10 dips
-15 box jumps
-20 sit ups
L1: AMRAP in 5 min
-5 pull ups
-10 dips
-15 box jumps
-20 sit ups
Train Hard
Rayne
4/1/09 Wednesday
Warm up!
Main Set:
L3:
5 x 3 Clean and Jerk (heavy)
Then...
5 x 4 Suitcase Deadlifts
5 x 4 KB Windmill
5 x 4 Turkish Get Ups
L2:
3 x 3 Clean and Jerk (heavy)
Then...
5 x 4 Suitcase Deadlifts
5 x 4 KB Windmill
5 x 4 Turkish Get Ups
L1:
2 x 2 Clean and Jerk
Then...
3 x 4 KB Windmill
3 x 4 Turkish Get Ups
Main Set:
L3:
5 x 3 Clean and Jerk (heavy)
Then...
5 x 4 Suitcase Deadlifts
5 x 4 KB Windmill
5 x 4 Turkish Get Ups
L2:
3 x 3 Clean and Jerk (heavy)
Then...
5 x 4 Suitcase Deadlifts
5 x 4 KB Windmill
5 x 4 Turkish Get Ups
L1:
2 x 2 Clean and Jerk
Then...
3 x 4 KB Windmill
3 x 4 Turkish Get Ups
Slosh pipe circus tricks
Train Hard
Rayne
3/30/09 Monday
Warm up!
Main Set:
L3: 6 rounds for time
- 4 Dead lifts (moderate loading)
- 3 Muscle ups*
L2: 3 rounds for time
- 4 Dead lifts
- 3 Muscle ups*
L1: 2 rounds
- 4 Dead lifts
- 3 Muscle ups*
*note: sub pullups and dips 3:1 for muscle ups if needed.
The calm before the storm.
Train hard
Rayne
Main Set:
L3: 6 rounds for time
- 4 Dead lifts (moderate loading)
- 3 Muscle ups*
L2: 3 rounds for time
- 4 Dead lifts
- 3 Muscle ups*
L1: 2 rounds
- 4 Dead lifts
- 3 Muscle ups*
*note: sub pullups and dips 3:1 for muscle ups if needed.
The calm before the storm.
Train hard
Rayne
3/29/09 Sunday
Warm up!
Main Set:
L3:
- 5 x 5 Back Squat (heavy)
Then...
5 min kettle bell long cycle (clean and Jerk)
5 min KB Snatch
L2:
- 5x5 Back Squat (heavy)
Then...
2.5 min kettle bell long cycle (clean and Jerk)
2.5 min KB Snatch
L1:
- 5x3 Back Squat (heavy)
Then...
1 min kettle bell long cycle (clean and Jerk)
1 min KB Snatch
Train Hard
Rayne
Main Set:
L3:
- 5 x 5 Back Squat (heavy)
Then...
5 min kettle bell long cycle (clean and Jerk)
5 min KB Snatch
L2:
- 5x5 Back Squat (heavy)
Then...
2.5 min kettle bell long cycle (clean and Jerk)
2.5 min KB Snatch
L1:
- 5x3 Back Squat (heavy)
Then...
1 min kettle bell long cycle (clean and Jerk)
1 min KB Snatch
Train Hard
Rayne
3/28/09 Saturday
Rest Day!
Young Heppner doing Dad's hose work out.
Strong work little brother!
Happy Rest Day
Rayne
Young Heppner doing Dad's hose work out.
Strong work little brother!
Happy Rest Day
Rayne
3/27/09 Friday
Warm up!
Main Set:
L3: 3 rounds - 1 min rest between rounds
- 40 yard waiter walk w/loaded barbell or K-bell
- 40 Box Jumps
- 40 Body Builders
L2: 2 rounds - 1min rest between rnds
- 40 yard waiter walk w/loaded barbell or K-bell
- 40 Box Jumps
- 40 Body Builders
L1: 1 rnd - for time
- 40 yard waiter walk w/barbell or K-bell
- 40 Box Jumps
- 40 Body Builders
Train Hard
Rayne
Main Set:
L3: 3 rounds - 1 min rest between rounds
- 40 yard waiter walk w/loaded barbell or K-bell
- 40 Box Jumps
- 40 Body Builders
L2: 2 rounds - 1min rest between rnds
- 40 yard waiter walk w/loaded barbell or K-bell
- 40 Box Jumps
- 40 Body Builders
L1: 1 rnd - for time
- 40 yard waiter walk w/barbell or K-bell
- 40 Box Jumps
- 40 Body Builders
Train Hard
Rayne
3/26/09 Thursday
Warm up!
Main Set: Zena! Brenda of Crossfit Pierce County say's "let's see how fast you can do it...."
L3: 5 rounds
3 power cleans (rx'd @ 135lb)
50 yd run
3 KB push press (rx'd @ 52lbs) (2 hands)
50 yd run
L2: 5 rounds: scale your load as needed
3 power cleans
50 yd run
3 KB push press (2 hands)
50 yd run
Main Set: Zena! Brenda of Crossfit Pierce County say's "let's see how fast you can do it...."
L3: 5 rounds
3 power cleans (rx'd @ 135lb)
50 yd run
3 KB push press (rx'd @ 52lbs) (2 hands)
50 yd run
L2: 5 rounds: scale your load as needed
3 power cleans
50 yd run
3 KB push press (2 hands)
50 yd run
L1: 3 rounds: scale your load as needed
3 power cleans
50 yd run
3 KB push press (2 hands)
50 yd run
Train Hard
Rayne
3/25/09 Wednesday
Rest Day!
This pic was sent from the Firefighters of Branson Fire and Rescue in Branson MO
According to Brian Heppner, they work the hoses using Tabata intervals. They use undulating movements and change the patterns up on every interval.
Strong work!
Rayne
This pic was sent from the Firefighters of Branson Fire and Rescue in Branson MO
According to Brian Heppner, they work the hoses using Tabata intervals. They use undulating movements and change the patterns up on every interval.
Strong work!
Rayne
3/24/09 Tuesday
Warm Up!
Main Set:
L3:
5 x 5 Clean and Jerk (heavy)
then...
100 burpess for time
L2:
5 x 5 Clean and Jerk (moderate)
then...
50 burpees for time
L1:
5 x 5 Clean and Jerk
then...
25 burpees for time
Main Set:
L3:
5 x 5 Clean and Jerk (heavy)
then...
100 burpess for time
L2:
5 x 5 Clean and Jerk (moderate)
then...
50 burpees for time
L1:
5 x 5 Clean and Jerk
then...
25 burpees for time
3/23/09 Monday
Warm Up!
Main Set:
L3:
25 Tire flips and Hops
L2:
15 Tire flips and Hops
L1:
10 Tire flips and Hops
* Flip a large tire, hop in - hop out turn around hop in - hop out - that is one rep.
Dr. Stuart Brown - Why play is vital
Train (and Play) Hard
Rayne
Main Set:
L3:
25 Tire flips and Hops
L2:
15 Tire flips and Hops
L1:
10 Tire flips and Hops
* Flip a large tire, hop in - hop out turn around hop in - hop out - that is one rep.
Dr. Stuart Brown - Why play is vital
Train (and Play) Hard
Rayne
3/21/09 Saturday
Warm up!
Main Set: a classic Crossfit session
L3: 30 Muscle Ups for time
L2: 20 MU
L1: 10 MU
*Note: sub 3:1 pull ups and dips for each MU*
Train Hard
Rayne
Main Set: a classic Crossfit session
L3: 30 Muscle Ups for time
L2: 20 MU
L1: 10 MU
*Note: sub 3:1 pull ups and dips for each MU*
Train Hard
Rayne
3/20/09 Friday
Warm up!
Main Set:
L3: Heavy
5 x 3 Over Head Squat
5 x 5 Front Squat
1 x 5 Dead Lift
L2: Heavy
5 x 3 Over Head Squat
5 x 5 Front Squat
1 x 5 Dead Lift
L1: Light Loading (focus on correct movement)
5 x 3 Over Head Squat
5 x 5 Front Squat
1 x 5 Dead Lift
Spring Break 2009!
Train Hard!
Rayne
Main Set:
L3: Heavy
5 x 3 Over Head Squat
5 x 5 Front Squat
1 x 5 Dead Lift
L2: Heavy
5 x 3 Over Head Squat
5 x 5 Front Squat
1 x 5 Dead Lift
L1: Light Loading (focus on correct movement)
5 x 3 Over Head Squat
5 x 5 Front Squat
1 x 5 Dead Lift
Spring Break 2009!
Train Hard!
Rayne
3/17/09 Wednesday
Warm up!
Main Set:
L3: 3 rounds
10 Ring Dips
20 Get up sit ups
30 Pull ups
40 Push ups
50 squats
60 Flutter kicks
L2: 2 rounds
10 Dips
20 Get up sit ups
30 Pull ups
40 Push ups
50 Squats
60 Flutter kicks (Navy Seal Style)
L1: 1 round
10 Dips
20 sit ups
30 Jumping Pull ups
40 Push ups
50 Squats
60 Flutter kicks (Navy Seal Style)
Here is a great training idea from the Art of Strength
Train Hard!
Rayne
Main Set:
L3: 3 rounds
10 Ring Dips
20 Get up sit ups
30 Pull ups
40 Push ups
50 squats
60 Flutter kicks
L2: 2 rounds
10 Dips
20 Get up sit ups
30 Pull ups
40 Push ups
50 Squats
60 Flutter kicks (Navy Seal Style)
L1: 1 round
10 Dips
20 sit ups
30 Jumping Pull ups
40 Push ups
50 Squats
60 Flutter kicks (Navy Seal Style)
Here is a great training idea from the Art of Strength
Train Hard!
Rayne
3/17/09 Tuesday
Warm up!
Main Set! For Time!
L3: 5 rounds
- Run 400
- 25 Dumb Bell Thrusters
L2: 3 rounds
- Run 400
- 25 Dumb Bell Thrusters
L1: 2 rounds
- Run 400
- 25 Dumb Bell Thrusters
Mike Rowe of Discovery ch's "Dirty Jobs" demonstrates burpees!
Train Hard
Rayne
Main Set! For Time!
L3: 5 rounds
- Run 400
- 25 Dumb Bell Thrusters
L2: 3 rounds
- Run 400
- 25 Dumb Bell Thrusters
L1: 2 rounds
- Run 400
- 25 Dumb Bell Thrusters
Mike Rowe of Discovery ch's "Dirty Jobs" demonstrates burpees!
Train Hard
Rayne
3/14/09 Saturday (Unloading Week)
Warm up!
Main Set:
L3: 3 rounds for time
- 40 yrd tire pull
- 15 KB or DB presses
- 20 Lunges
L2: 2 rounds for time
- 40 yrd tire pull
- 15 KB or DB presses
- 20 Lunges
L1: 1 rounds
- 40 yrd tire pull
- 15 KB or DB presses
- 20 Lunges
Train Hard
Rayne
Main Set:
L3: 3 rounds for time
- 40 yrd tire pull
- 15 KB or DB presses
- 20 Lunges
L2: 2 rounds for time
- 40 yrd tire pull
- 15 KB or DB presses
- 20 Lunges
L1: 1 rounds
- 40 yrd tire pull
- 15 KB or DB presses
- 20 Lunges
Train Hard
Rayne
3/13/09 Friday (Unloading Week)
Rest Day!
Valery Fedorenko demonstrates how serious KB work is done!
Happy Rest Day!
Rayne
Valery Fedorenko demonstrates how serious KB work is done!
Happy Rest Day!
Rayne
3/12/09 Thursday (recovery Week)
Warm up!
Main Set: Core Complex
L3: 3 rounds
- 10 hanging Knees to Elbows
- 30 secs of hollow body holds
- 10 back extensions
L2: 2 rounds
- 10 hanging Knees to Elbows
- 30 secs of hollow body holds
- 10 back extensions
L1: 1 round
- 10 hanging Knees to Elbows
- 30 secs of hollow body holds
- 10 back extensions
Squats from Rayne Gray on Vimeo.
Enjoy Your recovery week
Rayne
Main Set: Core Complex
L3: 3 rounds
- 10 hanging Knees to Elbows
- 30 secs of hollow body holds
- 10 back extensions
L2: 2 rounds
- 10 hanging Knees to Elbows
- 30 secs of hollow body holds
- 10 back extensions
L1: 1 round
- 10 hanging Knees to Elbows
- 30 secs of hollow body holds
- 10 back extensions
Squats from Rayne Gray on Vimeo.
Enjoy Your recovery week
Rayne
3/11/09 Wednesday (Recovery Week)
Warm up
Main Set: Recovery Work
L3:
- 3 min KB complex: 6 snatches, 6 clean and press, 6 goblet squats, 6 swings.
- 30 Turkish Get ups
L2:
- 2min KB complex: 6 snatches, 6 clean and press, 6 goblet squats, 6 swings.
- 15 TGU
L1:
- 1min KB complex: 6 snatches, 6 clean and press, 6 goblet squats, 6 swings.
- 6 TGU
Happy Training
Rayne
Main Set: Recovery Work
L3:
- 3 min KB complex: 6 snatches, 6 clean and press, 6 goblet squats, 6 swings.
- 30 Turkish Get ups
L2:
- 2min KB complex: 6 snatches, 6 clean and press, 6 goblet squats, 6 swings.
- 15 TGU
L1:
- 1min KB complex: 6 snatches, 6 clean and press, 6 goblet squats, 6 swings.
- 6 TGU
Happy Training
Rayne
3/9/09 Monday (Recovery Week)
Warm Up!
Main Set!
L3:
10 min Kettle Bell Snatch
L2:
5 min Kettle Bell Snatch
L1:
2 min Kettle Bell Snatch
The rules!
-Do not set the KB down, rest, if you must, in the overhead position.
Remember the words of the ancient Philosopher Thucydides who said,
"Superiority lies with he who is reared in the severest school."
Train Hard
Rayne
Main Set!
L3:
10 min Kettle Bell Snatch
L2:
5 min Kettle Bell Snatch
L1:
2 min Kettle Bell Snatch
The rules!
-Do not set the KB down, rest, if you must, in the overhead position.
Remember the words of the ancient Philosopher Thucydides who said,
"Superiority lies with he who is reared in the severest school."
Train Hard
Rayne
3/8/09 Sunday
Warm up!
Main Set:
L3:
- 5x3 Over Head Squats (heavy)
- 5x3 Clean
3 rnds of max rep push ups and pull ups w/added weight*
L2:
- 5x3 Over Head Squats (heavy)
- 5x3 Clean
3 rnds of max rep push ups and pull ups*
L1:
- 3x3 Over Head Squats
- 3x3 Power Clean
2 rnds of max rep push ups and pull ups*
* Max rep = as many reps as you can - do not wuss out. Give as much as you've got!
Train Hard!
Rayne
Main Set:
L3:
- 5x3 Over Head Squats (heavy)
- 5x3 Clean
3 rnds of max rep push ups and pull ups w/added weight*
L2:
- 5x3 Over Head Squats (heavy)
- 5x3 Clean
3 rnds of max rep push ups and pull ups*
L1:
- 3x3 Over Head Squats
- 3x3 Power Clean
2 rnds of max rep push ups and pull ups*
* Max rep = as many reps as you can - do not wuss out. Give as much as you've got!
Train Hard!
Rayne
3/6/09 Friday
Warm up!
Main Set:
L3: 5 rounds for time
- 5 large tire flips and hops
- 10 Kettle Bell swings
- 15 Burpees
L2: 3 rounds for time
- 5 large tire flips and hops
- 10 KB swings
- 15 Burpees
L1: 3 rounds for time
- 3 dead lifts and box jumps
- 5 KB swings
- 7 Burpees
Firegroundfitness T-shirt, $20, Buy yours today!
Train Hard
Rayne
Main Set:
L3: 5 rounds for time
- 5 large tire flips and hops
- 10 Kettle Bell swings
- 15 Burpees
L2: 3 rounds for time
- 5 large tire flips and hops
- 10 KB swings
- 15 Burpees
L1: 3 rounds for time
- 3 dead lifts and box jumps
- 5 KB swings
- 7 Burpees
Firegroundfitness T-shirt, $20, Buy yours today!
Train Hard
Rayne
3/5/09 Thursday
Warm up!
Main Set:
L3: Heavy loading
- 5x5 Squat
- 5x5 Press
- 1 x5 Dead lift
L2: Heavy loading
- 5x5 Squat
- 5x5 Press
- 1 x5 Dead lift
L1: Moderate loading
- 3x5 Squat
- 3x5 Press
- 1 x5 Dead lift
Team Chico balance board with custom FGF graphics. Not available in stores.
Train Hard!
Rayne
Main Set:
L3: Heavy loading
- 5x5 Squat
- 5x5 Press
- 1 x5 Dead lift
L2: Heavy loading
- 5x5 Squat
- 5x5 Press
- 1 x5 Dead lift
L1: Moderate loading
- 3x5 Squat
- 3x5 Press
- 1 x5 Dead lift
Team Chico balance board with custom FGF graphics. Not available in stores.
Train Hard!
Rayne
3/3/09 Tuesday
Warm up!
Main Set:
L3: For time!
-20 ice cream makers- 1 Box Jump
-18 ice cream makers- 2 Box Jumps
-16 ice cream makers- 3 Box Jumps
-14 ice cream makers- 4 Box Jumps
-12 ice cream makers- 5 Box Jumps
-10 ice cream makers- 6 Box Jumps
-8 ice cream makers- 7 Box Jumps
-6 ice cream makers- 8 Box Jumps
-4 ice cream makers- 9 Box Jumps
-2 ice cream makers- 10 Box Jumps
L2: For time!
- 10 ice cream makers- 1 Box Jump
-8 ice cream makers- 2 Box Jump
-6 ice cream makers- 3 Box Jump
-4 ice cream makers- 4 Box Jump
-2 ice cream makers- 5 Box Jump
L1: For time!
-6 ice cream makers- 3 Box Jump
-4 ice cream makers- 4 Box Jump
-2 ice cream makers- 5 Box Jump
Sub for Ice cream makers with one pull up and one hanging knee to elbow.
Train Hard
Rayne
Main Set:
L3: For time!
-20 ice cream makers- 1 Box Jump
-18 ice cream makers- 2 Box Jumps
-16 ice cream makers- 3 Box Jumps
-14 ice cream makers- 4 Box Jumps
-12 ice cream makers- 5 Box Jumps
-10 ice cream makers- 6 Box Jumps
-8 ice cream makers- 7 Box Jumps
-6 ice cream makers- 8 Box Jumps
-4 ice cream makers- 9 Box Jumps
-2 ice cream makers- 10 Box Jumps
L2: For time!
- 10 ice cream makers- 1 Box Jump
-8 ice cream makers- 2 Box Jump
-6 ice cream makers- 3 Box Jump
-4 ice cream makers- 4 Box Jump
-2 ice cream makers- 5 Box Jump
L1: For time!
-6 ice cream makers- 3 Box Jump
-4 ice cream makers- 4 Box Jump
-2 ice cream makers- 5 Box Jump
Sub for Ice cream makers with one pull up and one hanging knee to elbow.
Train Hard
Rayne
3/2/09 Monday
Warm up!
Main Set:
L3:
- 5 x 3 Barbell Clean and Jerk (heavy)
Then...10min single kettlebell snatch*
L2:
- 3 x 3 Barbell Clean and Jerk (moderate)
Then... 5 min Single KB snatch *
L1:
-3 x 3 Barbell Clean and Jerk (moderate)
Then... 2 min Single KB snatch*
*(switch hands as needed, do not set the bell down)
Main Set:
L3:
- 5 x 3 Barbell Clean and Jerk (heavy)
Then...10min single kettlebell snatch*
L2:
- 3 x 3 Barbell Clean and Jerk (moderate)
Then... 5 min Single KB snatch *
L1:
-3 x 3 Barbell Clean and Jerk (moderate)
Then... 2 min Single KB snatch*
*(switch hands as needed, do not set the bell down)
Train Hard
Rayne
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