Thursday 9/2/2010Amos and Blake's Workout: Free Park WOD!!! 4:30 and 5:30pm Bittersweet Park
see you then...be ready for anything... ------------------------------------------------------------
Wednesday 09/01/2010Amos and Blake's Workout: 21,18,15,12,9,6,3 reps of Push Press SDHP --------------------------------------------------
Tuesday 8/31/2010Amos and Blake's Workout:
1 Power Clean every minute for 10 minutes
***Use 90-95% of 1 rep max...*
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4:08 pm edt
Monday, 08/30/2010Amos and Blake's Workout:
For Time:
21-15-9 reps of -
Turkish Get-up (alternating arms)
Sotts Press
*Use a 45lb KB for turkish get-ups and a 45lb
bar for Sotts Press*
*Sotts press is done in a full squat. Place a bar on the shoulders behind the neck,
squat and hold it, press the bar overhead to full lockout for 1 rep. Hold the squat for as many reps as possible*
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11:12 pm edt
Friday 08/27/2010Amos and Blake's Workout:
BR test 1:
With a continuously
running clock:
Tabata Squats
2 minutes max reps Clean and Jerk - 135/95
Tabata Sit-ups
2 minutes
max reps Snatch - 135/95
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10:52 pm edt
Thursday 08/26/2010Amos and Blake's Workout: 21,18,15,12,9,6 reps for time of: KB Swing Overhead Walking Lunges (Each step counts) ***Use KB for Overhead Lunge weight...once you start there is a 3 burpee penalty every time the KB touches
the ground at any point during the workout. You can rest with the KB in your hands, but if it touches the ground there
is a 3 burpee penalty.*** ---------------------------------------------------------
Wednesday 8/25/2010Amos and Blake's Workout: 5 rounds for time: 50 jump and touch 40 squats 30
sit ups 20 push ups 10 pull ups ______________________
Tuesday 08/24/2010Amos and Blake's Workout: Shoulder Press 10,5,3,1,3,1 reps ---------------------------------------------
Monday, 8/23/2010Amos and Blake's Workout:
10 rounds for time of
10 thrusters
10 ring push ups
 Your trainers highly recommend the Warrior Dash!!
_____________________
11:02 pm edt
Friday 08/20/2010Amos and Blake's Workout: 10 Rounds for Time 15 Calorie Row 10 DB Push Press - M 35/W 25lbs --------------------------------------------
Thursday 08/19/2010Amos and Blake's Workout: 20 minutes AMRAP: 6 SDHP 9 WB 12 Box Jump ----------------------------------------------
Wednesday 08/18/2010Amos and Blake's Workout:
For Max load:
Weighted Pull-ups
1,1,1,1,1,1,1
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1:43 pm edt
Tuesday 08/17/2010Amos and Blake's Workout:
For Time:
21-15-9 reps of
Squat Clean
Ring Dips
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1:41 pm edt
Monday 8/16/2010Amos and Blake's Workout: 3 rounds for time: 30 wallballs 30 snatches ----------------------------
Friday 08/13/2010Amos and Blake's Workout: For max weight/set: 7 reps Deadlift 6 reps Bench Press 5 reps
DL 4 reps BP 3 reps DL 2 reps BP 1 rep DL 1 rep BP 2 reps DL 3 reps BP 4 reps DL 5 reps BP 6 reps DL 7 reps BP --------------------------------------------------------------
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