Team Workout

STRENGTH
- Deadlifts: find your heaviest set of 5

CONDITIONING
In teams of 2, with only 1 person working at any given time, alternating rounds, complete 5 rounds each of:
- 20 DB Swings (55/35)
- 20 Hand Release Push-ups Plus
- 400m Run

Go all out and record the individual time of each round.

"Lynne"

STRENGTH
- Push Press: find your max effort!

CONDITIONING
"Lynne"
5 rounds for reps:
- max effort bench press (body weight)
- max effort pull-ups

For those of you keeping track we last did this on July 1, 2011.

"Secret Service Snatch Test"

STRENGTH
- Front Squat: find your max effort!

CONDITIONING
"Secret Service Snatch Test"
For reps:
- do as many DB snatches (55/30) as possible in 10 minutes

For those of you keeping track we last did this on June 26, 2011

"DIRTY"

STRENGTH
- Deadlifts: find your max effort!

CONDITIONING
"DIRTY"
For time 25 each of:
- DB thrusters (45/25)
- Inverted burpees
- Reverse burpees
- Turkish get-ups (45/25)
- You sick if push-ups yet?

"50-50-50"

Congrats to everyone who set a PR on bench today!

STRENGTH
- Cleans: find your max!

CONDITIONING
"50-50-50"
3 rounds for time:
- 50 push-ups
- 50 sit-ups
- 50 squats

"Brenton"

STRENGTH
- Bench Press: find your max!

CONDITIONING
"Brenton"
5 rounds for time:
- bear crawl 100ft
- broad jump 100ft

This workout was named after Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department. He was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

"Push It Real Good"

STRENGTH
- Deadlift: find your heaviest set of 3

CONDITIONING
10 rounds for time:
- 20m shuttle sprints (down the BB court)
- 10 push-ups

Tabata

STRENGTH
- Front Squats: find your heaviest set of 3

CONDITIONING
Tabata Weighted Lunges:
- Walking lunges with weight overhead (45/25)

Dr. Solecki's Filthy Fifty

Dr. Solecki's Filthy Fifty
50 of each for time:
- prisoner squats
- push-ups
- bench jumps
- BB curl to press
- pull-ups
- burpees
- leg switches
- plate sit-ups
- inverted rows
- med ball slams
- dips

For those of you who are in or will be in Dr. Solecki's Rehab class, this is the workout he will give you extra credit for. Last trimester I believe there were 4 people that vomited - but that's not going to happen to our group! So come on out tomorrow and see what it feels like to tackle Solecki's Filthy Fifty.

STRENGTH
- Bench Press: find your heaviest set of 3

CONDITIONING
AMRAP in 10 minutes:
- ascending ladder of: bench jumps, air squats, push-ups

STRENGTH
- Overhead Squats: find your heaviest set of 5

CONDITIONING
3 rounds for time:
• 25 DB Snatches, Right Arm (#35/20)
• 25 DB Snatches, Left Arm (#35/20)
• 25 Sit-ups
• 25 Push-ups
• Run 200m

"Little Murph"

MOBILITY
"10 Minute Squat Test"
Sore from the pistols yesterday? Wish you had more flexibility so your squat was lower? Then make sure you show up at 3:00!

CONDITIONING
"Little Murph"
For time:
- run 400m
- 50 DB rows each arm (50/30)
- 100 push-ups
- 150 squats
- run 400m

STRENGTH
- Cleans: do sets of 5 at 75% of your max effort

CONDITIONING
For time: 
- 21 sit-ups
- 21 pistols
- 18 sit-ups
- 18 pistols
- 15 sit-ups
- 15 pistols
- 12 sit-ups
- 12 pistols
- 9 sit-ups
- 9 pistols
- 6 sit-ups
- 6 pistols
- 3 sit-ups
- 3 pistols

For those of you keeping track, we last did this one June 28th. 

"Jackie"

STRENGTH
- Deadlifts: do sets of 5 at 75% of your max effort

CONDITIONING
"Jackie"
For time:
- run 800m
- 50 thrusters (45/25)
- 30 pull-ups

"Heavy Helen"

STRENGTH
- Bench Press: do as many sets of 5 of 75% of your max effort as time will allow

CONDITIONING
"Heavy Helen"
3 rounds for time:
- run 200m
- 10 DB swings (70/45)
- 6 pull-ups

STRENGTH
- Deadlifts: using 75% of your max effort do as many sets of 5 in the time allowed

CONDITIONING
3 round for time : 
- Run 400m
- 21 burpees

"Tabata Something Else"

STRENGTH
- Push Press: find a max effort!

CONDITIONING
"Tabata Something Else"
For reps do the following tabata:
- pull-ups
- push-ups
- sit-ups
- squats

"Ab Buster"

STRENGTH
- Bench Press: find your new max effort!

CONDITIONING
"Ab Buster"
5 rounds for time:
- 15 L pull-ups
- 30 push-ups
- 45 sit-ups

"Rubber Leg"

We are going to kick off a nutritional challenge next week WITH PRIZES!!! Details will be announced Friday before the workout.

Also, some of you know that Kendelle (my coach) and I are running a marathon on Sunday. We are doing our best to not soil ourselves. If you would like to come watch AND earn community service hours, the Non-Profit Chiropractic Organization needs people to cheer at their mile 14 tent! Talk to me for details.

STRENGTH
- Deadlift: find a new max effort!

CONDITIONING
"Rubber Legs"
4 rounds for time:
- run 400m
- 50 squats

A Two-fer

Welcome to week 5 everyone! Just a couple of quick updates for you:

First off we got a request to rotate the days we do our lifts so the people who can't make it every day can still get all the lifts in. Done.

Secondly we are going to kick off a nutritional challenge next week WITH PRIZES!! Details will be announced Friday before the workout.

And lastly some of you know that Kendelle and I are running a marathon on Sunday. If you would like to come watch AND earn community service hours, the Non-Profit Chiropractic Organization needs people to cheer at their mile 14 tent! Talk to me for details.

STRENGTH
- Power Cleans: find your comfortable max load. We will retest this later the tri.

CONDITIONING
For time:
A. 1 mile run

Rest

B. AMRAP 5 minutes:
- 5 burpees
- 5 pull-ups