Warm Up 10 minutes of rowing, I don’t really know enough about these machines to know if I’m doing a good thing… 2:36 is my average for 500 meters, and I’m burning 600 plus calories per hour. From a subjective point of view it feels like I’m pulling along briskly. Work Out It is a…

Warm up 10 Minutes of Rowing Work outSquats 10, 10, 8, 6, 4, 2, 135#, 225#, 245#, 265#, 275#, 295#Glute-Ham Raises, 12, 12, 12, 12, 12, 12 1×4 set of hang squat cleans 185# cause some wankers were dropping it and I was sick of it, so I showed them how to do it without…

8 or so folks showed up. Our regular leader is still too busy to run the workouts, but, we are still hitting it hard. Warm up Skipping, and carioca, and such stuff. Mobility Usual fair. Jump Circuit, 2 rounds of a Tabata cycle Blast offs/Broad Jumps/Blast offs/burpees/Blast offs/backward broad jump/blast offs/vertical jump and stick Rocket…

Warm up5 minutes on the treadmill Work outHang Squat Cleans, 10, 8, 6, 4, 135#BP, 10, 8, 6, 4, 185#2 minutes of rest Trashed around lamely with Split Jerks and gave up for today, try again on Tuesday.1×205#, 1×205#, 1×185#, 3×135# CoreCable Crunches, 2×36Cable push pull, 3×24 Wrist rollers, 3×5#, 2×10Farmers Walk, 80yrds, 100#Wrist rollers,…

About a dozen folks showed up. Standard Warm Up Standard Mobility Work Out 3 rounds, 4-6 repsRDLPull Up45 Seconds of rest1 Leg Bench SquatWeighted Push ups45 Seconds of rest 3 rounds, 6-8 repsDumbbell SwingSpeed Row — Supine Rows, or BoR w/DB45 Seconds restweighted Jump SquatsClap Push ups or Shoulder Taps45 Seconds of rest Plank Waterfall…

Warm Up Tabata CyclePush ups/Supine RowsSquats/LungesDumbbell Swing/Speed SkatersSit ups/Hyper-extensions Work OutDead lift, 10, 8, 6, 4, 1, 225#, 275#, 295#, 315#, 405#Supine Rows, 10, 8,6,4 Cable Crunches, 1×45Cable Push Pull, 1×24 Wrist Rollers, 4×5#, 3×10#Farmers Walk, 100#

Treadmill 5 minutes Squats, 10, 8, 6, 4, 225#, 255#, 265#, 275#Glute-Ham Raises, 10, 10, 10, 10OHS, 3×15, 89#Glute-Ham Raises, 12, 12, 12 Split Jerk, 2, 2, 2, 205#, 185#, 185 Cable Push pull, 1×24Cable Crunches, 1×36Hyper-extensions, 1×15

Warmup Skips and shuffles and so on. Dynamic Mobility Lunges and inch worms, and so on. Jump curcuit vertical jump and stick, 30 seconds, 15 seconds of rest, left leg hop, 15 seconds, Rocket Girls, 30 seconds, 1 minute of restjump squat and stick, 30 seconds, 15 seconds of rest, right leg hop, 15 seconds,…

Elliptical thing 25 minutes. Hang Squat Cleans, 10, 8, 6, 4, 135#Glute-Ham Raises, 10, 8, 6, 4Bench Press, 10, 8, 6, 4, 185#2 minutes of rest between circuits Cable Crunches 1×30, 150#Hyper-extensions, 1×20 Yeah Baby! Almost felt like a human being again.

Eliptical thing 20 minutes OHS, 3×5, 135#Jumping Deadlift, 3×5, 135#Dumbell Snatch, 3x3l,r, 70# Cable Crunches, 1×21, 150#Hyperextensions, 1×20