Tuesday 8/31/2010
Amos and Blake's Workout:
1 Power Clean every minute for 10 minutes
***Use 90-95% of 1 rep max...*
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2:08 pm mdt
Monday, 08/30/2010
Amos 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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9:12 pm mdt
Friday 08/27/2010
Amos 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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8:52 pm mdt
Thursday 08/26/2010
Amos 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.***
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Wednesday 8/25/2010
Amos and Blake's Workout:
5 rounds for time:
50 jump and touch
40 squats
30
sit ups
20 push ups
10 pull ups
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Tuesday 08/24/2010
Amos and Blake's Workout:
Shoulder Press
10,5,3,1,3,1 reps
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Monday, 8/23/2010
Amos and Blake's Workout:
10 rounds for time of
10 thrusters
10 ring push ups
Your trainers highly recommend the Warrior Dash!!
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9:02 pm mdt
Friday 08/20/2010
Amos and Blake's Workout:
10 Rounds for Time
15 Calorie Row
10 DB Push Press - M 35/W 25lbs
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Thursday 08/19/2010
Amos and Blake's Workout:
20 minutes AMRAP:
6 SDHP
9 WB
12 Box Jump
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Wednesday 08/18/2010
Amos and Blake's Workout:
For Max load:
Weighted Pull-ups
1,1,1,1,1,1,1
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11:43 am mdt
Tuesday 08/17/2010
Amos and Blake's Workout:
For Time:
21-15-9 reps of
Squat Clean
Ring Dips
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11:41 am mdt
Monday 8/16/2010
Amos and Blake's Workout:
3 rounds for time:
30 wallballs
30 snatches
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Friday 08/13/2010
Amos 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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Wednesday 8/11/2010
Amos and Blake's Workout:
Front Squat:
3,3,3,3,3 reps
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8:03 pm mdt
Tuesday 8/10/2010
Amos and Blake's Workout:
Filthy 50
50 Box Jump
50
Jumping Pull-ups
50 KB Swing
50 Walking Lunges
50 Push Press - 45lb Bar
50 K to E
50 Back Ext.
50 Wall Ball shots
50 Burpees
50 DU's
***Happy 50th B-Day Scott!!!***
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7:41 pm mdt
Monday 8/9/2010
Amos and Blake's Workout:
"SQT"
3 rounds
for time:
95 lb ground to overhead 10 reps
200 yard shuttle sprint, 50 yards down and back twice
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9:59 pm mdt
Sunday 8/8/2010
Amos and Blake's Workout:
REST DAY!!!!
ENJOY THE WEATHER
AND GET OUTSIDE!!
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9:55 pm mdt
Saturday 8/7/2010
Amos and Blake's Workout:
4 rounds for time of:
500m
row
25 push ups
25 sit ups
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8:28 am mdt
Friday 8/6/2010
Amos and Blake's Workout:
Snatch Balance
3,3,3,3,3
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8:26 am mdt
Thursday 8/5/2010
Amos and Blake's Workout:
5 rounds for max reps:
body weight bench
press
pull ups
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Wednesday 8/4/2010
Amos and Blake's Workout:
Max rounds in 20 minutes of:
12 box
jumps
10 dumbell push press
8 pull ups
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Tuesday 08/03/2010
Amos and Blake's Workout:
For total load lifted:
7 reps
Front Squat
6 reps Overhead Squat
5 reps FS
4 reps OHS
3 reps FS
2 reps OHS
1 rep FS
1
reps OHS
2 reps FS
3 reps OHS
4 reps FS
5 reps OHS
6 reps FS
7 reps OHS
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3:12 pm mdt
Monday 08/01/2010
Amos and Blake's Workout:
For Time:
21 Pull-ups
21 Dips/Ring
Dips
21 Push-ups
400m Run
15 Pull-ups
15 Dips/Ring Dips
15 Push-ups
400m Run
9 Pull-ups
9 Dips/Ring Dips
9 Push-ups
400m Run
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12:57 pm mdt
