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

12-3-14

EVERY MINUTE ON THE MINUTE DO ASSIGNED REPS. WORK OUT ENDS WHEN ASSIGNED REPS ARE NOT MET WITHIN THE MINUTE

MINUTE 0-1
10 DOUBLE UNDERS
1 SQUAT CLEAN 145/110

MINUTE 1-2
20 DOUBLE UNDERS
2 SQUAT CLEAN 145/110

MINUTE 2-3
30 DOUBLE UNDERS
3 SQUAT CLEAN 145/110

AND SO ON....

Lori Forseth SMF Cameo

LORI FORSETH MAKES A CAMEO AND AFTER DOING 2014 ALT VERSION BUSTED OUT SOME MUSCLE UPS