Workout 2/1: Overhead awkwardness

Warmup: row 1000m / dynamic / foam roll

Strength: 3x 20 reps 20lb wall ball sit up throws

Workout: 30 Reps for time
In anyway possible... Snatch, clean awkward fumble.
Get a 80 lb heavy bag from ground to overhead.

1/30 rest day

Good three days of workout equals a day of rest. Got some more weight to move this week though!

Workout 1/29: "Christie"

For my sisters birthday; "Christie"

Warmup: dynamic / shoulder mob

Strength: 5x3 Deadlift 70-70-70-80-90%

Conditioning: "Christie"

5 rounds

5 clean and jerks 135
10 ring dips
15 box jumps 24"

Workout 1/28: "Scobee, Smith, Onizuka, Resnik, McNair, McAuliffe, Jarvis" aka "STS-51-L

I have always been a "Space" geek, even went to space camp... yep. Tomorrow marks the 27th anniversary of the loss of 7 amazing individuals. On its tenth mission, OV-099, 73 seconds into take off on mission STS-51-L exploded due to a faulty O-ring on an external solid rocket booster. This is more commonly known as the Challenger disaster.
In remembrance of the loss we'll do "Challenger"

http://www.youtube.com/watch?v=j4JOjcDFtBE&sns=em

Warmup: dynamic / foam roll

Strength: 5x max rep strict pull ups

Conditioning: 7 rounds for time, one for each crew member.

99m row
51 double unders
10 burpees

Workout 1/24: 50 lb slam ball+18 lb Sledgehammer+Santanasties=....

.....Today's awesome workout!

Warmup: 200 double unders / dynamic / hip mobility

Skill: free handstand work / hand stand to forward roll

Conditioning: 25 reps for time of each, broken up any way needed:

50 lb slamball Ground to reverse overhead throw

Sledgehammer overhead squats right hand

Sledgehammer overhead squats left hand

20lb medball santanasties

Explanation:
Ground to overhead reverse throw. Squat to pick up ball, using a clean/snatch hip drive throw the ball up and back over your head throwing it as far as possible

Sledgehammer ohs: holding a sledge grab the weighted end with one hand and handle end with other perform ohs as usual

Santanasties: Named after my good friend , legendary freak strength strong man and one hell of a lawyer,Mike Santanasto. He gives us the jumping burpee ball slam. Pick ball up to over head, jump, and slam the ball as you come down as hard as you can. Perform a burpees on the ball and repeat.

Workout 1/21

Warmup: row 1000m / lax ball shoulders

Skill: row 500m for time

Conditioning: Amrap 10 min
20 air squats
10 toes to bar

Cash out: 500m row for time.

Workout 1/21: "MLKJ"

Got a great day of winter touch rugby in today. Felt good to run with the boys again.

Warmup: foam roll everything / dynamic

Strength: 20 Turkish get ups 1.5 pood kettlebell

Workout: MLKJ

5 rounds for time:

10 Man makers 40 lb
10 Leaps - broad jumps
10 Kettlebell swings 1.5 pood
10 Jumps - box type, 24 inches

Cash out: max rep pull ups in two minutes