2015 IS YOUR YEAR

We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons. - Jim Rohn

WHAT ARE YOUR FITNESS GOALS YOU WILL ACHIEVE THIS 2015 YEAR?

POST TO COMMENTS

 

1-30-15

KP FRIDAY

100 CAL ROW
25 OH SQUATS 95/65
25 SQUAT CLEANS 135/95
25 DEADLIFT 225/155

4 BURPEES EVERY MINUTE ON THE MINUTE

1-28-15

RON DEMAAGD 30 MINUTE TIME CAP

60 FULL SIT UPS
60 PUSH UPS
50 BAR CURLS 45/35
50 BAR DIPS
40 PULL UPS
40 SDHP 70/53
150 DOUBLE UNDERS

3 BURPEES EVERY MINUTE ON THE MINUTE

1-26-15

FOR TIME

110 DOUBLE UNDERS
90 BODY SQUATS
70 WALKING LUNGES
50 FULL SIT UPS
30 GHD SIT UPS
10 ROPE CLIMBS

2 BURPEES EVERY MINUTE ON THE MINUTE

1-23-15

KP FRIDAY

3 ROUNDS FOR TIME
50 DOUBLE UNDERS (100 SINGLES)
40 YARD SLED PULL 4 PLATES/3 PLATES
30 PISTOLS (10-1 OR 300 BODY SQUAT SUBSTITUTE)
20 KB SWINGS 70/53
10 POWER CLEAN 155/105
1 SMALL LAP

 

 



1-21-15

RON DEMAAGD 25 MINUTE AMRAP

1 SHORT LAP
10 T2B
5 DEADLIFT
10 PU TO CRAB
5 BURPEE SLED SHOVE
10 3-WAY SHOULDER PLANKS

 



1-19-15

10 HSPU (HAND STAND PUSH UP)
10 PULL UPS
10 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
10 GOBLET SQUAT 70/53

1 BEAR CRAWL SHUTTLE

8 HSPU
8 PULL UPS
8 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
8 GOBLET SQUAT 70/53

1 BEAR CRAWL SHUTTLE

6 HSPU
6 PULL UPS
6 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
6 GOBLET SQUAT 70/53

1 BEAR CRAWL SHUTTLE

4 HSPU
4 PULL UPS
4 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
4 GOBLET SQUAT 70/53

1 BEAR CRAWL SHUTTLE

2 HSPU
2 PULL UPS
2 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
2 GOBLET SQUAT 70/53

1 BEAR CRAWL SHUTTLE

 



1-16-15

KP FRIDAY PROGRAM

0-10 MINUTES

20 POWER CLEAN 135/95
20 FRONT RACK LUNGE 135/95
20 PUSH JERK/PRESS 135/95

10 MINUTES-FINISH

4 ROUNDS
10 PULL UPS
500 M ROW
10 BOX JUMP



KP POSSE MEMBER DAKOTA AYESTARAN DEMOS THE BOX JUMP

 



1-14-15

RON DEMAAGD 25 MINUTE AMRAP

5 C2C
10 PULL UPS
5 THURSTERS
15 GHD'S
20 HR PUSH UPS
30 DU'S (60 SINGLES)
1 STAIR CRAWL

1-12-15

THE MFA 100
25 DEADLIFT 135/95
25 HANG CLEANS 135/95
25 SHOULDER TO OVERHEAD 135/95
25 BACK SQUAT 135/95

WITH EXCEPTION OF TRANSFERING FROM ONE EXERCISE TO THE NEXT EVERY TIME ALL 25 ARE NOT COMPLETED IN A UNBROKEN ROW PENALTY IS....

MFA TRIFECTA
25 PULL UPS
25 PUSH UPS
25 FULL SIT UPS

 

 

 



1-9-15

KP FRIDAY

100 DOUBLE UNDERS/300 SINGLES
SMALL LOOP AROUND GYM (CUT THROUGH ALLLEY WHERE HOMELESS HANG)
50 FT SLED PUSH 6 PLATES MEN/4 PLATES WOMEN
SMALL LOOP
30 PULL UPS
SMALL LOOP
500M ROW
30 PULL UPS
500M ROW
50 FT SLED PUSH
500 M ROW
100 DOUBLE UNDERS/300 SINGLES

 

 



1-5-14

(3) 5 MINUTE ROUNDS, 1 MINUTE AT EACH STATION, REST 1 MINUTE BETWEEN ROUNDS

ROW MACHINE
BOX JUMPS 20"
SHOULDER TO OVERHEAD 65lbs
KB SDHP 53
BURPEE PULL UP T2B

ALL BOX HEIGHT AND WEIGHTS EQUAL THIS TIME

1-2-15

KP FRIDAY

5,4,3,2,1 CLEAN AND JERK 185/115

ALTERNATING WITH

50,40,30,20,10 DOUBLE UNDERS

12-29-14

RUN TO SEQUOIA

30 INDIVIDUAL PICNIC TABLE BOX JUMPS (EACH TABLE ONLY ONCE)

30 INDIVDUAL PICNIC TABLE HURDLES

30 INDIVIDUAL PICNIC TABLE HOP OVERS

10 WALL JUMP OVERS

2 GAP JUMPS

4 STAIR SHIMMYS

2 BACKWARDS AMPHITHEATRE CRAWLS

2 CIRCLE BENCH LOOPS (ONE FORWARD, ONE BACKWARDS)

RUN BACK
 

12-22-14

PART 1
TREADMILL RUN

MINUTES 0-5 @ 6 MPH
MINUTES 5-10 @ 7 MPH
MINUTES 10-15 @ 8 MPH

30 BURPEE PENALTY IF YOU WERE UNABLE TO DO TREADMILL PORTION

PART 2
10-8-6-4-2 REPS OF
PULL UPS
PUSH UPS
KB SWING 70/53
GHD SIT UPS

BONUS
3 BAR PULL OVERS



12-19-14

KP FRIDAY

 

30 MINUTE TIME CAP
BREAK OR MIX UP AS NEEDED

50 PISTOLS (25 EACH LEG) (10-1 BODYSQUAT SUB = 500 BODY SQUATS)
50 TOE TO BARS
50 THRUSTERS 115/75



CHRISTMAS ABBOTT PISTOL DEMO

12-12-14

KP FRIDAY

10 MINUTE CAP
1000 METER ROW
50 THRUSTERS 45/35
30 PULL UPS

THEN AFTER 10 MINUTES

2 ROUNDS OF
4 SQUAT CLEAN THRUSTERS 155/135/95
20 ALT KB SNATCH 53/35
50 DOUBLE UNDERS

12-10-14

RON DEMAAGD 25 MINUTE AMRAP

10 PULL UPS
15 HR PUSH UPS
10 BAR CURLS
10 DIPS
20 FULL SIT UPS
5 STAIR RUNS

12-8-14

15 MINUTE SKILL/TECHNIQUE PACE

COMPLEX (DONT LET GO OF BAR UNTILL ALL 5 DONE)
DEADLIFT
SQUAT CLEAN
FRONT SQUAT(2 SECOND PAUSE AT BOTTOM)
PUSH PRESS
SPLIT JERK (2 SECOND PAUSE AT LOAD)

REST

15 MINUTE CARDIO PACE

30-60 SECOND TREADMILL SPRINTS



12-5-14

KP FRIDAY

40-30-20-10 REPS FOR TIME

ROW (CALORIES)
TOE TO BARS
WALL BALL 20/16