Wednesday 06/30/2010
Blake's Fire Station Workout:
2 Power Clean & Jerks every minute
for 15 minutes
*Perscribed weight = bodyweight*
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1:44 pm mdt
Monday 06/28/2010
Amos and Blake's Workout:
Four Rounds for time:
40 DU's
30 Box Jump
20 KB Swing
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9:07 am mdt
Saturday 06/26/2010
Amos and Blake's Workout:
Bear Complex - Snatch Version
5 rounds
1 round = 7 reps of the following sequence
Snatch Deadlift
Hanging Split Snatch
Overhead
Squat
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9:05 am mdt
Friday 06/25/2010
Amos and Blake's Workout:
For time:
25 DB Clean and Jerk
3/4 mile run
25 DB Snatch
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9:03 am mdt
Thursday 06/24/2010
Amos and Blake's Workout:
3 Rounds
800m Run
1
rope climb
50 push-ups
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9:00 am mdt
Wednesday, June 23, 2010
3 Rounds for Time:
20
dumbell thrusters
60 Sit-ups
Tuesday 06/22/2010
Amos and Blake's Workout:
Heaving Snatch Balance
10,9,8,7,6,5,4,3,2,1
reps
Snatch Balance
10,9,8,7,6,5,4,3,2,1 reps
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11:11 am mdt
Monday 06/21/2010
Amos and Blake's Workout:
For Time:
21 KB Swing
21 K to E
400m Run
15 KB Swing
15 K
to E
400m Run
9 KB Swing
9 K to E
400m Run
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Saturday 06/19/2010
Amos and Blake's Workout:
15 rounds for time:
5 Pull-ups
10 Push-ups
15 Squats
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9:58 pm mdt
Friday 6/18/2010
Amos and Blake's Workout:
weighted pull up
3,3,3,3,3
THE NEW SHIRTS AND SWEATSHIRTS ARE IN!! COME IN AND GET YOURS NOW!!
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Thursday 06/17/2010
Amos and Blake's Workout:
For Time:
12----->1 reps
of Dumbell Squat Cleans
1------>12 reps of Ring Dips
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8:00 pm mdt
Wednesday 06/16/2010
Amos and Blake's Workout:
Shoulder Press
1,1,1,1,1,1,1
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7:57 pm mdt
Tuesday 06/15/2010
Amos and Blake's Workout:
"Helen"
400m Run
21 KB Swing
12 Pull-ups
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Monday 06/14/2010
Amos and Blake's Workout:
1 rep Max Clean & Jerk
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Thursday 6/10/10
Amos and Blake's Workout:
AMRAP in 12 minutes of:
185lb Front Squat - 5 reps
Chest to Bar Pull-ups - 10 reps
Double Unders - 20 reps
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Tuesday 6/8/2010
Amos and Blake's Workout:
2 Rounds of:
2:30sec of AMRAP
3 Push-ups/6 Ring dips/9 Air Squats
30 Sec Rest
2:30sec of AMRAP
3 Overhead Squats/6 Push Press/9 Hang Cleans
30 Sec Rest
2:30sec of AMRAP
Double-unders (20 = 1 Round)
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Monday 06/07/2010
Amos and Blake's Workout:
For Time:
21 Burpee Hurdle Jumps
(Pick Something and jump over it after each burpee)
21 Ring Rows
200m Run/Row or 50 Double unders
15
Burpee Hurdle Jumps
15 Ring Rows
400m Run/Row or 100 DU's
9 Burpee Hurdle Jumps
9 Ring Rows
800m
Run/Row or 150 DU's
***The catch is that you must pick a Run/Row or Jump when it comes up, but can
do each only once, and you will have done all 3 by the end of the workout. An example workout is...21burpee jumps/21
Ring Rows/200m Row, 15 Burpee Jumps/15 Ring Rows/100 DU's, 9 Burpee jumps/9 Ring Rows/800m Run. Make sense??? Pick
your order before you start and work hard...this is a fun one!***
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7:34 pm mdt
Friday, June 4th 2010
Amos and Blake's Workout:
Dont Forget the 4:30 and 5:30pm workouts
are at Bittersweet Park!!!
For Time:
21 Turkish get-ups (R Arm)
50 KB Swing
21 OHS (L Arm)
50
KB Swing
21 OHS (R Arm)
50 KB Swing
21 Turkish get-ups (L Arm)
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11:52 am mdt
Thursday, June 3rd 2010
For Max Load:
Bear Complex
5 rounds of
Deadlift
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
Complete the sequence of exercises
for 1 rep
touch and go on the deadlift, 7 reps = 1 round
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11:47 am mdt
