Spartan 300

Want Hollywood muscle? This 300-rep Spartan workout was used by the cast of the movie 300 in order to achieve a full-body transformation. For a Spartan-sized challenge, consider this your new fitness gauntlet for the day:

WOD ~ "Spartan 300"

25 pull ups

50 Deadlifts (135/95#)

50 push ups

50 box jumps

50 GHD sit ups (in the actual wod, they did floor wipers)

50 single arm clean and press ~25 each side (36# kb or db)

25 pull ups

Post weight and times to comment.

GOT MUSCLE?????

BECAUSE WE DO!!!!!

It's a strength day!

Bench Press 5x5

Then....

Tabata Squats

Post weight sets to comments.

Get low, low, low, low....

Stacey in the plank position of a push up! Strong girls we have here!

Your turn to get low today on squat cleans.... all the way down, @$$ to grass baby!

WOD~
Squat Cleans 3x5

Then...

AMRP15
3 power cleans (above 90)
5 front squats (below 90)
7 push jerks

Post weight sets along with weight and times to comment.

SPRINTS!

Pictures from our team wod.... nothing like joining together in misery! :)

WOD~ SPRINTS! Run Forest Run!

10 rounds of 100m sprints

Christine and Deads

New member, Melissa, locks out for overhead squats. Welcome to the family, Mel!

WOD~
"Christine" 3Rounds:
500 m row
12 Deadlifts (body weight)
21 Box jumps

Can you say, "Hello hip flexors"? Post weights and time to comments.

Nicole

Mike and Chief work through the KTE (knees to elbows) during the Easter Bunny's Revenge.

We are half way through April. How close are you to reaching your goals for this month? Have you been focusing on best practice to achieve the results you want. Take a moment to do a little soul searching, what are you doing great at? What can you improve on?

WOD~ "Nicole"

AMRP20

400m run

Maximum pull ups

Post rounds to comment.

Wickedly Fast Ropes!

The new wickedly fast jump ropes not only bring about increased double unders, but can also leave a mark when the timing is off. (My legs are right there with you.... OUCH!)

WOD

5x3 Shoulder press
5x3 Push press

5x3 Push jerk

This is NOT a timed workout. Take your time, focus on form. Egos should be checked at the door!!!!! Do not move up in weight if your form suffers. This is to build strength along with confidence and reinforcement of proper movements.

Post weight sets to comments.

Team Time!

When I saw this cartoon, it reminded me of the love and affection I get each and every day from Tai, Nick, BZ, and the boys. Hmmmmm..... which person do they consider me to be? Don't worry boys, I feel your pain. When you hurt, I hurt. Speaking of hurt, are you ready to suffer????? uh-hum. I meant are you ready to workout?

Teams of 2 WOD~

Run 400m together

100 thrusters (65/45#) ~ one person works at a time

100 pull ups ~ one person works at a time

100 squats ~ one person works at a time

100 box jumps ~ one person works at a time

Run 400m together

Post teams and times to comments.

DEADLIFTING!

WOD~
DL 3x5

Then...

"Fab Four"
3 Rounds:
4 handstand Push ups
8 chest to bar pull ups
12 DL (185/135#)
16 box jumps

Post work set weights and WOD weights/times to comments.

Grace

Watch one of the instructors, "Big Mike", whom we met in Texas. He is performing the same WOD that you will be doing today. Can you beat him??? ;)

WOD~ "Grace"
30 clean and jerks (135 / 95#)

Post weights and times to comments.

Is it really Wednesday already?

Tracy works on that aggressive pull to throw herself under the bar!

WOD~

Front Squat 3x5

Then....

15-9-6

OHS (95/65#)

Burpee box jumps

Post work set weights and wod weights/times to comments.

The Easter Bunny's Revenge!!!!

Today, the Easter bunny has left his revenge. A chipper WOD! What is a chipper you say? A "Chipper" is a WOD designed to be challenging by its sheer volume and variety of movements. Hence, without a doubt, this requires a great degree of metal determination as well as physical fitness. So what is the best way to approach one of these WODs? Well, the solution is simple. Individuals tend to have to pace themselves through each of the tasks so as to complete all the requirements for that WOD. So, just begin to "chip" away at the volume in small amounts so that you do not reach failure or begin deterioration of the particular movement. Decide on a smaller amount that you can achieve in good form, create small rest periods in between and that will help you to accumulate the reps until the movement is complete. Don't Give Up! Don't say, "I can't". Say I will, get determined, and Start Chipping!


Chipper WOD: "The Easter Bunny's Revenge"

15 (each leg ~ total of 30) OH Walking lunge with 25lb plate
20 DB Squat Cleans (45lbs each)
30 Knees to Elbows
30 Box jumps 20" box
30 Double Unders (sub 90 singles)
30 Burpees
20 Pullups
15 Thrusters (95/65#)

Post weights and times to comment.

TOP SECRET

TOP SECRET WOD TODAY!

Meet at NOON

Be at Mobile Gas Station ~ 9444 S. Chicago Rd. (across from St. Matt's Church - sort of)

From there we will proceed to our super secret location! ;)

Be ready for a challenge!