A new horizon...

- Happy New Year's Eve -

ADVANCED

"SE7ENS - ADV"

Teams of 2

11 Rds

7 Deadlifts 135/95lbs

7 Burpees

7 Box Jumps 20"

FIRE-BREATHER

"SE7ENS"

Teams of 2

11 Rds

7 Power Cleans 95/65lbs

7 Burpees

7 Box Jumps 20"

(Last completed 12/31/10)

Training Notes:

Teammate #1 does their 3 sets of 7 while Teammate #2 rests. Then Teammate #2 finishes their 3 sets of 7, while Teammate #1 rests. Once they're both finished their sets of 7 this completes 1 Rd. Rinse and Repeat for 10 more rounds.  Let's ring in 2012 right!!

Post time, team name and thoughts to comments.

Action Jackson...

ADVANCED

WOD:

"2010 NEQ WOD #1 - ADV"

- 10 min cap -

21-15-9

Back Squat 50% of 1 RM

Pull Ups

FIRE-BREATHER

WOD:

"2010 NEQ WOD #1"

- 10 min cap -

21-15-9

OHSQ 135/95lbs

Pull Ups C2B

(Last completed 8/24/11)

Supplemental Training:

10 Min

Work on 2 Weaknesses

Post time, Supp. Training and thoughts to comments.

Yeah Yeah!....

ADVANCED
Lift:

12 Min

Thruster

Build to a Heavy Single

Training:

"The Chase - ADV"

30 KB Swings 1.5/1 pd

25 Hollow Rock

15 De-Load Push Ups

20 KB Swings

25 Hollow Rock

25 De-Load Push Ups

10 KB Swings

25 Hollow Rock

35 De-Load Push Ups

FIRE-BREATHER

Lift:

12 Min

Squat Clean and Push/Split Jerk

Build to a Heavy Single

Training:

"The Chase"

30 KB Swings 1.5/1 pd

25 Hollow Rock

10 Ring Push Ups

20 KB Swings

25 Hollow Rock

20 Ring Push Ups

10 KB Swings

25 Hollow Rock

30 Ring Push Ups

Post loads, time and thoughts to comments.

Call it what you want...

ADVANCED
Lift:
12 Min
Back Squat @ 30X0
Build to a Heavy Triple
Rest as Needed


Training:
"The Everett - ADV"
4 Rds
5 Front Squats 155/105
14 Box Dips
18 Sit Ups


FIRE-BREATHER
Lift:
12 Min
Hang Squat Snatch
Build to a Heavy Triple
Rest as Needed


Training:
"The Everett"
4 Rds
5 Snatch 135/95
7 Ring Dips
9 T2B


Post loads, time and thoughts to comments.

Adaptation to stress creates your health...

ADVANCED

Training:

"Bush League - ADV"

2 Min/AMRAP

Deadlift 225/155lbs

Rest 1 Min

3 Min/AMRAP

Burpees

Rest 2 Min

4 Min/AMRAP

Singles

FIRE-BREATHER

Training:

"Bush League"

2 Min/AMRAP

Deadlift 275/185lbs

Rest 1 Min

3 Min/AMRAP

Burpee Box Jumps 24"

Rest 2 Min

4 Min/AMRAP

Double Unders

Supplemental Training:

5 Min

ADV - Dead Hang/Negative Pull Ups

FB - Rope Ascents

Become conscious...

Rest Day!!

Their are no sessions today

Hope everyone enjoyed their Christmas!

Have fun today...

ReSt DaY!!

MERRY CHRISTMAS!!

We wish you all happiness and fulfillment.

Thank you for being a part of our family!


There will be no sessions on Monday 12/26/11

Think about how you want it and act like you have it...

There will be no sessions on Monday 12/26/11
Merry Christmas Eve!!

ADVANCED

"Christmas Teams"

Teams of 2:

2000m Santa Sleigh Ride - (Row)

75 Pull-Up Your Stockings (Pull-Ups)

100 Arse Berries (Sit-Ups)

150 Ornament Tossings (KB Swings)

100 Snow Angels (Burpees)

500 Frolics (Singles)

FIRE-BREATHER

"Christmas Teams"

Teams of 2:

2000m Santa Sleigh Ride - (Row)

75 Pull-Up Your Stockings (Pull-Ups C2B)

100 Arse Berries (Sit-Ups)

150 Ornament Tossings (KB Swings)

100 Snow Angels (Burpees)

200 Frolics (Double Unders)

Only one person per team exercises at a time. You can split up the work however you see fit. You may go in any order. Enjoy the 'Ride!!'

Post time and thoughts to comments.

This is gonna be a great life...

Saturday Session 8:30am
There will be no sessions on Monday 12/26/11

ADVANCED and FIRE-BREATHER
"Hall Pass"
5 Rds
1 Min/AMRAP
3 No Push Up Burpees
30ft Shuttle Run x 2
Rest 1 Min
Then:
Rest 3 Min

Then:

5 Rds

1 Min/AMRAP

5 Squats

30ft Shuttle Run x 2

Rest 1 Min

Post rounds and thoughts to comments.

Training Notes:

This is an aerobic workout. Create a pace that you can maintain throughout each minute across each round.

Feel what you say...

Saturday Session 8:30am
There will be no sessions on Monday 12/26/11

ADVANCED

Training:

"Facade - ADV"

6 Rds

8 Pull Ups

8 Walking Lunges 25lb/hand

8 KB Swings 1.5/1pd

FIRE-BREATHER

Training:

"Facade"

6 Rds

8 Pull Ups C2B

8 Alternating Pistols (4/leg)

8 KB Swings 2/1.5pd

Supplemental Training:

ADVANCED

"Push Up Ladder"

5 Min/AMRAP 0f 3-2-1

Deficit Push Ups

FIRE-BREATHER

"Push Up Ladder"

5 Min/AMRAP 0f 3-2-1

Deficit Hand Stand Push Ups

Post time, rounds and thoughts to comments.


Training Notes:
Deficit Push Up/HSPU - must be able to complete at least 2 full rounds unbroken with your modification