2 Rounds
Kneeling Roll Outs x 20
Sprinters Start x 20 (es)
1 Arm Rows x 20 (es)
Sprint 2:00
T->Y Fly x 20
Single Leg Squat x 20 (es)
Chest Press x 20
Sprint 2:00
Oblique Plank x 20
Plank 1:00 min
Hamstring Curls x 20
Sprint 2:00
Run 1 Mile
Monday, December 24, 2012
24 DEC 2012
Run 1 Mile
2 Rounds
Kneeling Roll Outs x 20
Sprinters Start x 20 (es)
1 Arm Rows x 20 (es)
Sprint 2:00
T->Y Fly x 20
Single Leg Squat x 20 (es)
Chest Press x 20
Sprint 2:00
Oblique Plank x 20
Plank 1:00 min
Hamstring Curls x 20
Sprint 2:00
Run 1 Mile
2 Rounds
Kneeling Roll Outs x 20
Sprinters Start x 20 (es)
1 Arm Rows x 20 (es)
Sprint 2:00
T->Y Fly x 20
Single Leg Squat x 20 (es)
Chest Press x 20
Sprint 2:00
Oblique Plank x 20
Plank 1:00 min
Hamstring Curls x 20
Sprint 2:00
Run 1 Mile
Tuesday, December 18, 2012
18 DEC 2012
40/20 Work/Rest X 5 Rounds
Suitcase Deadlifts
TRX Pikes
Alternating Cleans
Med Ball Sit Ups
Double KB Thrusters
Suitcase Deadlifts
TRX Pikes
Alternating Cleans
Med Ball Sit Ups
Double KB Thrusters
Tuesday, December 11, 2012
11 DEC 2012
30/30/20 x 5 Rounds
Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and
rotate in 20 seconds
Bottoms Up Clean L/R
Thruster L/R
TRX Hamstring Curls / Planks
Rows L/R
Swings / American Swings
Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and
rotate in 20 seconds
Bottoms Up Clean L/R
Thruster L/R
TRX Hamstring Curls / Planks
Rows L/R
Swings / American Swings
Tuesday, December 4, 2012
4 DEC 2012
3 Rounds
Work one minute each exercise
Switch sides at 30 seconds if needed
rest 1:00 between rounds
Press 30/30
Goblet Squats
Snatch 30/30
Russian Twists
Dead Cleans 30/30
Figure 8 to Hold
Windmills 30/30
Work one minute each exercise
Switch sides at 30 seconds if needed
rest 1:00 between rounds
Press 30/30
Goblet Squats
Snatch 30/30
Russian Twists
Dead Cleans 30/30
Figure 8 to Hold
Windmills 30/30
Tuesday, November 27, 2012
27 NOV 2012
45/15 Work/Rest x 5 Rounds
Snatches Left
Snatches Right
Squat Thrust to Clean
Renegade Rows
Ball Slams
Snatches Left
Snatches Right
Squat Thrust to Clean
Renegade Rows
Ball Slams
Tuesday, November 13, 2012
13 NOV 2012
Work 2:30, Rest 1:00 x 2
AMRAP in 2:30 each couplet, rest
for 1:00 minute between couplets, rest
for 2:00 minutes between rounds
Swings x 5
Goblet Squats x 5
Get Up Sit Ups x 5 (es)
Russian Twists x 10
Press x 5 (es)
Racked Lunges x 5 (es)
Dead Cleans x 5 (es)
Rows x 5 (es)
AMRAP in 2:30 each couplet, rest
for 1:00 minute between couplets, rest
for 2:00 minutes between rounds
Swings x 5
Goblet Squats x 5
Get Up Sit Ups x 5 (es)
Russian Twists x 10
Press x 5 (es)
Racked Lunges x 5 (es)
Dead Cleans x 5 (es)
Rows x 5 (es)
Tuesday, November 6, 2012
6 NOV 2012
45/15 x 3 x 2
Work 45 seconds, rest & rotate in 15
Perform each triplet 3 times.
Hand to Hand Swings
Lateral Leaps
Superplank to Push Up
Med Ball Cleans
Suitcase Deadlifts
Floor Press
Work 45 seconds, rest & rotate in 15
Perform each triplet 3 times.
Hand to Hand Swings
Lateral Leaps
Superplank to Push Up
Med Ball Cleans
Suitcase Deadlifts
Floor Press
Tuesday, October 30, 2012
30 OCT 2012
30/30/30 x 4 Rounds
Work 30 seconds each exercise, rest 30
seconds after each set. Rest 2:00 between
rounds.
Cleans Left/Squats/Cleans Right
Press Left/Tactical Lunge/Press Right
Side Plank Left/Push Ups/Side Plank Right
Swings Left/Slingshots/Swings Right
Who Dat??
Work 30 seconds each exercise, rest 30
seconds after each set. Rest 2:00 between
rounds.
Cleans Left/Squats/Cleans Right
Press Left/Tactical Lunge/Press Right
Side Plank Left/Push Ups/Side Plank Right
Swings Left/Slingshots/Swings Right
Who Dat??
Tuesday, October 23, 2012
23 OCT 2012
AMRAP in 2:30 each Couplet x 2
Double Swings x 5
Double Front Squat x 5
Turkish Get Up
Snatch
See Saw Press x 5
Suitcase Lunges x 5
Offset Push Ups x 5
Get Up Sit Ups x 5
Double Swings x 5
Double Front Squat x 5
Turkish Get Up
Snatch
See Saw Press x 5
Suitcase Lunges x 5
Offset Push Ups x 5
Get Up Sit Ups x 5
Wednesday, October 17, 2012
Tuesday, September 18, 2012
18 SEP 2012
45/15 x 5 Rounds
Hand To Hand Swings
Ring Rows
Medball Situps
Clean & Press
Sumo Deadlift Highpull
Hand To Hand Swings
Ring Rows
Medball Situps
Clean & Press
Sumo Deadlift Highpull
Tuesday, September 11, 2012
11 SEP 2012
2 Rounds
Work 1:00 per exercise
10 seconds rest rotate
Swings
Clean & Press Right Side
Clean & Press Left Side
Figure 8 to a Hold
Goblet Squat
Hand to Hand Sumo Deadlift
Step Ups
Pull Over Sit Ups
Crunch & Punch
Elbow Touch Planks
Who's that?!
Work 1:00 per exercise
10 seconds rest rotate
Swings
Clean & Press Right Side
Clean & Press Left Side
Figure 8 to a Hold
Goblet Squat
Hand to Hand Sumo Deadlift
Step Ups
Pull Over Sit Ups
Crunch & Punch
Elbow Touch Planks
Who's that?!
Monday, September 10, 2012
Sunday, September 9, 2012
Friday, September 7, 2012
Tuesday, September 4, 2012
4 SEP 2012
22!
Do the following exercises in couplets
Ladder down 20-2 on the first exercise,
Ladder up on the second 2-20, rest 3 minutes
between couplets.
Heavy Swings (go HEAVY!)
Push Ups
rest
Thrusters
Burpees
Example: 20 Thrusters, 2 Burpees, then 19 Thrusters
and 3 Burpees, 18 Thrusters, 4 Burpees, continue scheme
until you reach 2 Thrusters and 20 Burpees. You will always
do 22 reps combined.
Do the following exercises in couplets
Ladder down 20-2 on the first exercise,
Ladder up on the second 2-20, rest 3 minutes
between couplets.
Heavy Swings (go HEAVY!)
Push Ups
rest
Thrusters
Burpees
Example: 20 Thrusters, 2 Burpees, then 19 Thrusters
and 3 Burpees, 18 Thrusters, 4 Burpees, continue scheme
until you reach 2 Thrusters and 20 Burpees. You will always
do 22 reps combined.
Monday, September 3, 2012
3 SEP 2012
Golf 2 Miles!
Northwood Meadows 5 II by sharp.stephen at Garmin Connect - Details
Then
Run 5 + Miles
Sunday, September 2, 2012
Saturday, September 1, 2012
1 SEP 2012
Run 2 Miles
2 Mile Run by sharp.stephen at Garmin Connect - Details
Really ran about 4, but stopped at 2 and walked for a few minutes, then ran back up 6th
Wasn't feeling it today.
2 Mile Run by sharp.stephen at Garmin Connect - Details
Really ran about 4, but stopped at 2 and walked for a few minutes, then ran back up 6th
Wasn't feeling it today.
Thursday, August 30, 2012
Wednesday, August 29, 2012
28 AUG 2012
4 Rounds
Snatches x 12/12
Burpees x 12
Push Press x 12/12
Single Leg Deadlifts x 12/12
Swings x 24
Snatches x 12/12
Burpees x 12
Push Press x 12/12
Single Leg Deadlifts x 12/12
Swings x 24
Tuesday, August 28, 2012
Sunday, August 26, 2012
Wednesday, August 15, 2012
14 AUG 2012
30/30/20 x 5 Rounds
Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and
rotate in 20 seconds
Clean & Press L/R
Unilateral Squat L/R
Ring Rows / Burpees
Get Up Sit Ups L/R
Swings / American Swings
Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and
rotate in 20 seconds
Clean & Press L/R
Unilateral Squat L/R
Ring Rows / Burpees
Get Up Sit Ups L/R
Swings / American Swings
Tuesday, July 31, 2012
Saturday, July 28, 2012
Tuesday, July 24, 2012
24 JUL 2012
AMRAP in 3 Minutes each set of Exercises
Do entire workout twice, rest 1:00 between sets
rest 2 minutes between rounds
1) Snatches x 5(ES) / Windmills x 5
2) Ropes / Weighted Step Ups x 10 (ES)
3) GHD Sit Up x 10 / OH Lunge x 5 (ES)
4) Clean & Press x 5(ES) / Row x 5(ES)
Do entire workout twice, rest 1:00 between sets
rest 2 minutes between rounds
1) Snatches x 5(ES) / Windmills x 5
2) Ropes / Weighted Step Ups x 10 (ES)
3) GHD Sit Up x 10 / OH Lunge x 5 (ES)
4) Clean & Press x 5(ES) / Row x 5(ES)
Monday, July 23, 2012
Sunday, July 22, 2012
Thursday, July 19, 2012
Wednesday, July 18, 2012
17 JUL 2012
Partner 6:00 Rounds
Do as much work as possible in
six minutes, rest while your partner works.
Rest 2:00 between rounds
Clean & Press Ladders 1/2/3/4/5
Pull Ups or Ring Rows 2/4/6/8/10
Deadlifts 2/4/6/8/10
Sled Push & Pull / Planks
(One partner holds the plank while
the other pushes and pulls the sled)
Swings 5/10/15/20
Do as much work as possible in
six minutes, rest while your partner works.
Rest 2:00 between rounds
Clean & Press Ladders 1/2/3/4/5
Pull Ups or Ring Rows 2/4/6/8/10
Deadlifts 2/4/6/8/10
Sled Push & Pull / Planks
(One partner holds the plank while
the other pushes and pulls the sled)
Swings 5/10/15/20
Monday, July 16, 2012
Saturday, July 14, 2012
Friday, July 13, 2012
Wednesday, July 11, 2012
Tuesday, July 10, 2012
10 JUL 2012
Run 2 Miles
2 Mile Easy Run by sharp.stephen at Garmin Connect - Details
then
4 Rounds
Work 1 Minute per exercise, rest 20 secs,
Rotate, Rest 2 minutes between rounds
Clean & Press
Band Crunch
Box Jumps
Sledgehammer Hits
Hand to Hand Swings
Tactical Lunges
studs......
2 Mile Easy Run by sharp.stephen at Garmin Connect - Details
then
4 Rounds
Work 1 Minute per exercise, rest 20 secs,
Rotate, Rest 2 minutes between rounds
Clean & Press
Band Crunch
Box Jumps
Sledgehammer Hits
Hand to Hand Swings
Tactical Lunges
studs......
Monday, July 9, 2012
Tuesday, July 3, 2012
3 JUL 2012
45/15 Work/Rest x 5 Rounds
Sled Push / Sled Pull
Suitcase Deadlifts
Floor Press
Hand Release Swings
Back Squat
Sled Push / Sled Pull
Suitcase Deadlifts
Floor Press
Hand Release Swings
Back Squat
Tuesday, June 12, 2012
12 JUN 2012
1:00/:30 x 5 Rounds
Work 1 minute each exercise, switch
side every 30 seconds if needed. Rest 30
seconds between exercises, 2:00 between rounds
Clean & Press
Rows
Get Up Sit Ups
Weighted Step Ups
Farmers Walk
Work 1 minute each exercise, switch
side every 30 seconds if needed. Rest 30
seconds between exercises, 2:00 between rounds
Clean & Press
Rows
Get Up Sit Ups
Weighted Step Ups
Farmers Walk
Sunday, June 10, 2012
9 JUN 2012
Hike 7.7 Miles up Mt Chocorua
Chocorua pt1 by sharp.stephen at Garmin Connect - Details
Chocorua pt2 by sharp.stephen at Garmin Connect - Details
Data is for the climb only
Chocorua pt1 by sharp.stephen at Garmin Connect - Details
Chocorua pt2 by sharp.stephen at Garmin Connect - Details
Data is for the climb only
Tuesday, June 5, 2012
5 JUN 2012
AMRAP in 8 Minutes x 3
As much work as possible in 8 minutes:
8 x Pull Ups
8 x Lunges per leg
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Med Ball Cleans
8 x Push Ups
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Dead Snatches per hand
8 x Ab Mat Sit Ups
As much work as possible in 8 minutes:
8 x Pull Ups
8 x Lunges per leg
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Med Ball Cleans
8 x Push Ups
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Dead Snatches per hand
8 x Ab Mat Sit Ups
3 JUN 2012
Run 5K
Will Run for Beer 5K by sharp.stephen at Garmin Connect - Details
I have no idea why this is sideways?
Will Run for Beer 5K by sharp.stephen at Garmin Connect - Details
I have no idea why this is sideways?
Thursday, May 31, 2012
30 MAY 2012
Run 2 Miles
2 Mile Easy Run by sharp.stephen at Garmin Connect - Details
then
Weighted Chin Ups
5/4/3/2/1 x 2
2 Mile Easy Run by sharp.stephen at Garmin Connect - Details
then
Weighted Chin Ups
5/4/3/2/1 x 2
Tuesday, May 29, 2012
29 MAY 2012
AMRAP in 3 Minutes each set of Exercises
Do entire workout twice, rest 1:00 between sets
rest 2 minutes between rounds
1) American Swings x 5 / Goblet Squat x 5
2) Turkish Get Ups to Snatch x 2 Each Side(ES)
3) GHD Sit Up x 10 / OH Lunge x 5 (ES)
4) Clean & Press x 5(ES) / Row x 5(ES)
Do entire workout twice, rest 1:00 between sets
rest 2 minutes between rounds
1) American Swings x 5 / Goblet Squat x 5
2) Turkish Get Ups to Snatch x 2 Each Side(ES)
3) GHD Sit Up x 10 / OH Lunge x 5 (ES)
4) Clean & Press x 5(ES) / Row x 5(ES)
Monday, May 28, 2012
Sunday, May 27, 2012
Tuesday, May 22, 2012
22 MAY 2012
Bear Complex
Use as much weight as possible in perfect form.
The kettlebells can not rest on the ground until
all 7 cycles are complete.
Double Clean x 1
Double Front Squat x 1
Double Push Press x 1
Double Front Squat x 1
Double Push Press x 1
Repeat 7 times
Complete the entire complex 5 times
Use as much weight as possible in perfect form.
The kettlebells can not rest on the ground until
all 7 cycles are complete.
Double Clean x 1
Double Front Squat x 1
Double Push Press x 1
Double Front Squat x 1
Double Push Press x 1
Repeat 7 times
Complete the entire complex 5 times
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