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Burpee Challenge

Day 65

ADVANCED

Lift:

12 mins

Front Squat

Build to a Heavy 2 @ 30X0

Training:

"Circumstance - ADV"

3 Rds

30 Wall Ball 14/10

30 KB Swings 1.5/1pd

150 Singles

FIRE-BREATHER

Lift:

12 mins

Overhead Squat

Build to a Heavy single @ 31x1

Training:

"Circumstance- UNBKN"

3 Rds

30 Wall Ball 20/14

30 KB Swings 1.5/1pd

30 Double Unders

Post loads, time and thoughts to comments.

Training Notes:

Circumstance- UNBKN - All sets are to be Unbroken.  If you miss or fail during any of the movements, you must restart that movement.

Crawling up the walls...

Burpee Challenge

Day 64

ADVANCED and FIRE-BREATHER

Lift:

Bench Press 

5-4-3-2-1 @ 30X0

Standard Grip
Rest as Needed

ADVANCED

Training:

"Contra - ADV"

7 Min/AMRAP

20Walking Lunges

15 Sit Ups

FIRE-BREATHER

Training:

"Contra"

7 Min/AMRAP

7 Hang Power Clean

7 Row Calories

Post loads, time and thoughts to comments

Training Notes:

Hang Power Clean - Pick a weight that will allow your 1st 4 rounds to be relatively Unbroken

Bench Press 5-4-3-2-1 - In this workout each set is VERY hard. You may even fail on a certain set, this is not a warm-up to try a 1 RM. A PR may occur with this, but each of the sets 5/4/3/2/1 should be maximal efforts for those sets. If your best Bench Press is 300lbs, then your sets may look like 240(5)/250(4)/260(3)/275(2)/290(1).

Iron and wine...

Burpee Challenge

Day 63

ADVANCED

MFRT:

3 Rds

Deadlift 6-8 @ 20X1

Rest 10 sec

30 Sec Side Plank/side
Rest 10 sec
Straddle to Backward Roll x 10

Rest 2 min

FIRE-BREATHER

MFRT:

3 Rds

Deadlift 4-6 @ 20X1

Rest 10 sec

60 Sec AMRAP Wall Walks
Rest 10 sec
Reverse Hypers 12

Rest 2 min

ADVANCED and FIRE-BREATHER

Training:

"Burpees/Pull Ups"

10-1/1-10

Descending Burpees and Ascending Pull Ups

10 Burpees, 1 Pull Up, 9 Burpees, 2 Pull Ups, etc..

(Last completed 11/14/10)

Post Loads, Wall Walks, time and thoughts to comments.


Training Notes:
Burpees/Pull Ups - Should be AFAP!
Straddle to Backward Roll - Start in Straddle, roll back until feet hit the ground, then roll back to straddle with a 3-5 sec stretch alternating from the middle to right to left each rep.
Wall Walks - Start in the plank and walk feet up the wall until your chest and heel of your hands meet the wall, then walk back down to the plank position.

Time to Pretend...

Burpee Challenge

Day 62


ADVANCED
MFRT:
3 Rds
Back Squat 6-8 @ 30X0
Rest 30 sec
KB Swings 15
Rest 30 sec
1:30 min of Singles
Rest 1 min


Training:
"Mozart - ADV"
10 Rds
7 Box Jumps 20" (Jump up and Step down)
8 Push Ups


FIRE-BREATHER
MFRT:
4 Rds
Snatch Balance 3-5 @ X111
Rest 1:30 min
KB Swings x 15
Rest  1:30 min


Training:
"Mozart"
10 Rds
7 Box Jumps 24"
7 Ring Push Ups


Post loads, time and thoughts to comments.


Training Notes:
Mozart - AFAP
KB Swings - Pick a weight that will challenge you to go Unbroken for all rounds.

Stand on your own two feet...

Burpee Challenge

Day 61

ADVANCED and FIRE-BREATHER

Training:

"Jackie"

1000m Row

50 Thrusters 45lb

30 Pull Ups

(Last completed 5/31/11)

Supplemental Training:

3 Rds

Back Extension x 15

Rest as needed

Post time and thoughts to comments.

Training Notes:

Jackie - A Bench Mark workout.  Let's test your ability to pace the row and increase your work capacity from your last encounter.

Spray bottle...

Burpee Challenge

Day 60

Rest Day!!

Autumn is upon us, time for transition..

Burpee Challenge

Day 59

A New Look!

We will be launching a new website soon!  If you are a member of our gyms, you will have free access to the workouts.  If not, you will need to become an 'online member.'  It requires a log-in and password.  We will be sending these out to all of our members this week.

ADVANCED and FIRE-BREATHER

Training:

"Team - Satisfaction"

Part 1

5 Rds

10 Thrusters

10 KB Swings

10 Burpees

+

Active rest 5 Min

+

Part 2

5 Rds

ADV - 15 Box Dips/FB - 10 Ring Dips

10 Burpees

40 Meter Bear Crawl

TEAM - Part 1 - Teammate 1 starts the round while Teammate 2 is resting.  Once Teammate 1 finishes their round, they rest while Teammate 2 starts.  Continue alternating until both Teammates have completed the 5 Rds in Part 1.  Active rest for 5 min. Part 2 - Same as Part 1.

Post Part times and thoughts to comments.

During the 5 Min Rest - 

ADV - Work on Wall Walking

FB - Work on Inversions and Handstand Walking

Thrusters - Challenging and Unbroken

KB Swings - Challenging and Unbroken

Burpees -  AFAP

Box Dips/Ring Dips - Challenging and make at least the 1st couple sets Unbroken. Otherwise, change the reps to make this happen.

Bear Crawl - Fast

Crying game...

Burpee Challenge

Day 58

A New Look!

We will be launching a new website soon!  If you are a member of our gyms, you will have free access to the workouts.  If not, you will need to become an 'online member.'  It requires a log-in and password.  We will be sending these out to all of our members this week.

Best of luck to Joe O this weekend competing in the Garage Games in Massachusetts!

ADVANCED

MFRT:

3 Rds

Forward Lunges 8-10/leg @ 2011

Rest 10 sec

Sit Ups x 25

Rest 30 sec

Training:

"Quilted - ADV"

10 Min/AMRAP

10 FRSQ

10 Box Jumps 20"

100 Singles

FIRE-BREATHER

MFRT:

3 Rds

Russian Step Up 20" 8-10/leg @ 2011

Rest 10 sec

K2E x 15

Rest 30 sec

Training:

"Quilted"

10 Min/AMRAP

5 Power Cleans TnG

5 Box Jumps 32/24"

20 Double Unders

Post loads, rounds and thoughts to comments.

Training Notes:

Forward Lunge/Russian Step Up - Use plates, KBs, DB, etc to load

Power Cleans TnG - Challenging

K2E - No Kip if possible

Is that a dry-cleaning tag...

Burpee Challenge

Day 57

A New Look!

We will be launching a new website soon!  If you are a member of our gyms, you will have free access to the workouts.  If not, you will need to become an 'online member.'  It requires a log-in and password.  We will be sending these out to all of our members this week.

ADVANCED

MFRT:

3 Rds

Back Squat 8-10 @ 30X0

Rest 10 sec

Jumping Negatives 8-10 @ 31X1

Rest 2 Min

Training:

"Awareness - ADV"

15 Rds

4 Deadlift TnG

6 No Push-Up Burpees

FIRE-BREATHER

MFRT:

5 Rds

Back Squat 3-5 @ 30X0

Rest 10 sec

Pull Ups x 15

Rest 2 Min

Training:

"Awareness"

15 Rds

4 Deadlift TnG

6 Jump and Switch Lunges

Post loads, time and thoughts to comments.

Training Notes:

Pull Ups - Fast and Relatively Unbroken

Deadlift - TnG - Use a Somewhat Heavy Load - Fast and all Unbroken.

What's he looking at?

Burpee Challenge

Day 56

A New Look!

We will be launching a new website soon!  If you are a member of our gyms, you will have free access to our workouts and soon to be video series.  If not, you will need to become an 'online member.'  It requires a log-in and password.  We will be sending these out to all of our members this week.

ADVANCED

Training:

"BLISS- ADV"

7 Rds

2 Thrusters

100m Sprint

Rest 4 Min

During the rest you must complete:

75 Singles

15 Sit Ups

60 Sec Handstand Hold

FIRE-BREATHER

Training:

"BLISS"

7 Rds

2 Squat Cleans

100m Sprint

Rest 4 Min

During the rest you must complete:

25 Double Unders

15 V-Ups

5 HSPU

Post Intervals, loads and thoughts to comments.

Training Notes:

Thrusters and Cleans - TnG but very challenging.  

Sprint - 100% full effort.

Rest Interval - You have 4 mins to complete the movements described.

Soup Kitchen...

Burpee Challenge

Day 55

A New Look!

We will be launching a new website soon!  If you are a member of our gyms, you will have free access to our workouts and soon to be video series.  If not, you will need to become an 'online member.'  It requires a log-in and password.  We will be sending these out to all of our members this week.

ADVANCED

MFRT:

3 Rds
Press 2.2.2 @ 11X1

Rest 10 sec

30 Sec - Side Plank/Each Side

Rest 10 sec

60 sec AMRAP - Singles

Rest 60 sec

Training:

"Creeper - ADV"

5 Rds

10 Push Press 75/55lbs

10 Burpees

10 Pull Ups

FIRE-BREATHER

MFRT:

3 Rds

Press 2.2.2 @ 11X1

Rest 10 sec

60 Sec AMRAP - TGU

Rest 10 sec

60 sec AMRAP - Double Unders

Rest 60 sec

Training:

"Creeper"

3 Rds

10 Jerks 135/95lbs

15 Burpees

20 Pull Ups

(Last completed 3/25/11)

Training Notes:

Press  2.2.2 - Complete 2 reps, rack and rest 10 sec, complete 2 reps, rack and rest 10 sec, and complete 2 reps rack and move to next exercise.  Weight should increase after each round. All sets should be challenging.

TGU - Turkish Get-Up (from ground to ground) Weight should be one that promotes a smooth and consistent rhythm throughout the 60 sec.  Alternate from one side to the other, but start with the weaker side each round.

MFRT - Multi-Facet Resistance Training

Not the same...

Burpee Challenge

Day 54

A New Look!

We will be launching a new website soon!  If you are a member of our gyms, you will have free access to the workouts.  If not, you will need to become an 'online member.'  It requires a log-in and password.  We will be sending these out to all of our members this week.


ADVANCED and FIRE-BREATHER
Lift:
Front Squat @ 30X0
5-4-3-2-1


ADVANCED
"Separation - ADV"
6 Min/AMRAP
5 Ring Rows
5 Box Jumps 20"
+
Rest 3 Min
+
6 Min/AMRAP
5 Wall Ball 14/10
5 V-Ups


FIRE-BREATHER

"Separation"

6 Min/AMRAP

5 Pull Ups C2B

5 Box Jumps 24"

+

Rest 3 Min

+

6 Min/AMRAP

5 Wall Ball 20/14

5 T2B

Post loads, rounds and thoughts to comments.

5-4-3-2-1 - In this workout each set is VERY hard. You may even fail on a certain set, this is not a warm-up to try a 1 RM. A PR may occur with this, but each of the sets 5/4/3/2/1 should be maximal efforts for those sets. If your best Front Squat is 300lbs, then your sets may look like 240(5)/250(4)/260(3)/275(2)/290(1).

New look on the way...

Schedule Changes

EHT- 3:30pm classes on Tuesday and Thursday are back.

Williamstown-3:30 classes Monday, Wednesday and Friday are back.

Thank  you to everyone who came out and Participated/Volunteered/Cheered yesterday at our Fight Gone Bad Fundraiser!  It was terrific having you all there!

Rest Day!

Burpee Challenge

Day 53

TANSTAAFL...

Schedule Changes

EHT- 3:30pm classes on Tuesday and Thursday are back.

Williamstown-3:30 classes Monday, Wednesday and Friday are back.

FGB 6 is TODAY - in Williamstown!! Come out and Participate/Cheer/Volunteer for an AMAZING cause!!

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 52

"Fight Gone Bad - 6"

3 Rds

1 min AMRAP Wall Ball 20/14

1 min AMRAP Sumo Deadlift High Pull 75/55

1 min AMRAP Box Jumps 20"

1 min AMRAP Push Press 75/55

1 min AMCAP Row

1 min Rest

Total reps completed is your score.

Post total reps and thoughts to comments.

Shiny Happy People...

Schedule Changes

There is NO CLASS IN EHT tomorrow in lieu of FGB in Williamstown.
EHT- 3:30pm classes on Tuesday and Thursday are back.

Williamstown-3:30 classes Monday, Wednesday and Friday are back.

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 51

ADVANCED

"Devastation - ADV"

8-6-4-6-8

Deadlifts 225/155lbs

10 Burpees

FIRE-BREATHER

"Devastation"

6-4-2-4-6

Deadlifts 315/205lbs

10 Burpees

(Last completed 11/22/10)

CA$H OUT:

Coach's Call

Weight for the Deadlifts should be CHALLENGING.  Complete 8/6 Deads, 10 Burpees, 6/4 Deads, 10 Burpees, etc..

Post time and thoughts to comments.