Core Work

Link these to your midsection. Stay tight and controlled. Become a master of your own movement.

3 reps each exercise, 3 reps each side for unilateral work. Weights are whatever you want, but don't be a Sally, choose strong. Rest as needed, this is not a timed workout.

Bent Press R/L
Overhead Squat
L-Pullups
KB Dragon Press R/L
Foot Drop Spinal Rock
X 3-5 rounds

Kyle Sheepskin

This is named after a friend of mine. My wife calls him "Sheepskin" because of a word scramble when referring to a backpack that Kyle owns (long story). He would enjoy this workout and definitely beat my time.

The weights are: Men 95lbs, Women 65lbs, scale up or down as necessary

10 Rounds for time:
3 Power Snatches
3 Power Cleans
3 Jerks

All Snatches and Cleans are floor to overhead.

Mini-Murph

Crossfit has a Hero WOD called "Murph". Murph was a Navy Seal Officer who was killed in Afghanistan. This is literally half of the workout that he used to do with a 20lb vest. Feel free to scale up or down as necessary. Remember that this man gave his life so you could enjoy your life and elect to do such workouts.

Run 800m
Pullups x 50
Pushups x 100
Air Squats x 150
Run 800m
FOR TIME

Fell's Point

Fell's Point is in Baltimore. It's near the Naval Academy, kind of. At Fell's Point they like to kayak and row. At the Naval Academy they like to do pushups and practice seamanship. So, find a rower (or a 45lb barbell) and a floor, and get ready to rally;) If you don't have access to a rower, use a 45lb bar to do sumo-deadlift high pulls (shin to chin) for every 10 meters of rowing, do 1 SDHP, ex- 500m row = 50 SDHP.

500m Row
10 Pushups
400m Row
20 Pushups
300m Row
30 Pushups
200m Row
40 Pushups
100m Row
50 Pushups
FOR TIME

WHEELS

Everyone needs legs. At least, they need to be able to use their legs to move them around. As Andy McNab (Bravo Two Zero) puts it, wheel will help you be "one of those racing snakes who move across country like a man possessed".

Go to a stadium, office building, apartment complex, anywhere with lots of steps. The more steps you have, the tougher the workout.

-Kettlebell Swings x 20
-Vertical Jump x 5
-Get up a flight of stairs as fast as you can (you pick the length of the flight)
-At the top, Alternating Lunges x 7 l/r
-Walk down the steps to rest
-Start over at the bottom:)

Complete 5-10 rounds, depending on the length of steps. If you are in a house, using a 14-set staircase, do higher sets. If you are in a 5 story apartment building, do lower sets. If you are at a standard college football stadium, do something in the middle. Enjoy:)

Still At It:)

Ok, so I haven't posted on this blog for while, so I hope you are still up for a challenge. I have been doing a lot of Scott Sonnon's stuff lately, so guess what you will be doing? Some of that...

Use a weight (kettlebell, Dumbbell) that you can snatch for at least 15 reps:

Snatch x 10 l/r
Spinal Rock w/ Knee Drop x 10
Push Press x 10 l/r
Kettlebell Hack Squat x 10
Springing Tripod x 5/5
As many round in 20 minutes...

GOOD LUCK:)

Outta Here

I'm leaving for some ice climbing, so in light of that your workout will be max hindu squats in 2 minutes, followed by max pullups in 2 minutes. Complete five rounds.