tag:blogger.com,1999:blog-21285444243419389812011-07-30T16:35:52.496-07:00This blog will describe the Workouts of the Day (WOD's) done at RJPTC. RJPTC, Inc. is a company located in Laguna Hills, CA dedicated to improving movement, preventing injury and making athletes more competitive.Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.comBlogger4161100tag:blogger.com,1999:blog-2128544424341938981.post-47150370907696249862010-07-13T13:37:00.000-07:002010-07-13T13:38:13.607-07:00<strong>Endurance</strong><br /><br />4 Rounds for Time:<br />100m "Hike"<br />50m Lunge Steps<br />100m Hike<br />50m Lunge Steps<br /><br /><u>6am</u><br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4715037090769624986?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-5914216780094984642010-07-13T13:33:00.001-07:002010-07-13T13:37:01.818-07:00<strong>Endurance</strong><br /><br />5 Rounds for Time:<br />30x Squats<br />15x Push-Ups<br />20x Sit-Ups or Reverse Crunches<br /><br /><u>6am</u><br />Gabe Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-591421678009498464?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-38725338132215967332010-07-12T15:47:00.003-07:002010-07-12T15:47:55.967-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3872533813221596733?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-50879707218640677612010-07-12T15:47:00.001-07:002010-07-29T06:59:03.010-07:00<span style="font-weight:bold;">Olympic</span><br /><br />3 Rounds of 1:00@, :15 between stations, 1:00 between Rounds of<br />DB Thrusters<br />Push Ups<br />Jump Ropes<br />Reverse Crunches<br />Ladders: In/Out<br /><br /><u>6am</u><br />Jenn<br />Kelly<br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5087970721864067761?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-65348694645416884442010-07-12T15:46:00.004-07:002010-07-27T06:55:33.941-07:00<span style="font-weight:bold;">Endurance</span><br /><br />3 Rounds for Time:<br />50x Thrusters<br />50x Sit-Ups<br />50x Cone Hops<br /><br /><u>6am</u><br />Jenn<br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6534869464541688444?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-35388472128910988222010-07-12T15:46:00.003-07:002010-07-12T15:46:48.101-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3538847212891098822?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-64446666672344415452010-07-12T15:46:00.001-07:002010-07-23T14:49:36.518-07:00<span style="font-weight:bold;">Sprint</span><br /><br />4 Rounds for Time:<br />200x Jump Ropes<br />400m Run<br /><br />3 x 10@ Side Bridge Hip Lift<br />3 x 1' Glute Bridge<br />3 x 5@ Push-Up Rotates<br /><br /><u>6:30am</u><br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6444666667234441545?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-73453702943299365112010-07-12T15:45:00.004-07:002010-07-22T07:07:56.348-07:00<span style="font-weight:bold;">Sprint</span><br /><br />Tabata: 8 x [20 sec on/10 sec off] of:<br />Squats<br />Push-Ups<br />Sit-Ups<br />Front Bridge<br /><br /><u>6am</u><br />Kelly<br />Gabe<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-7345370294329936511?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-33556277370878846822010-07-12T15:45:00.003-07:002010-07-20T06:20:25.364-07:00<span style="font-weight:bold;"></span><br /><br />5 Rounds for Time:<br />15x DB Thrusters<br />15x KBS<br />15@ DB Lunges<br />15@ Scissors<br /><br /><u>6am</u><br />Kelly<br />Gabe<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3355627737087884682?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-65396984337629534152010-07-12T15:45:00.001-07:002010-07-12T15:45:20.753-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6539698433762953415?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-82013911122834093952010-07-12T15:44:00.003-07:002010-07-16T07:29:15.393-07:00<span style="font-weight:bold;">Endurance</span><br /><br />5 Rounds on 6:00 Interval Descending:<br />10x Burpies<br />200m Run<br />10x Burpies<br />200m Run<br /><br /><u>6:30am</u><br />Kelly<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8201391112283409395?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-2263460818708169562010-07-12T15:44:00.001-07:002010-07-15T06:47:34.075-07:00<span style="font-weight:bold;">Sprint</span><br /><br />4 Rounds for Time:<br />25x Thrusters<br />25x KBS<br />25x Reverse Crunches<br /><br /><u>6am</u><br />Kelly<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-226346081870816956?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-76517959341436005312010-07-12T15:42:00.003-07:002010-07-13T06:24:23.640-07:00<span style="font-weight:bold;">Olympic</span><br /><br />4 Rounds for Time:<br />20x DB Squats<br />20x Push Ups<br />10@ DB Lunges<br />20x Sit Ups<br /><br /><u>6am</u><br />Kelly<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-7651795934143600531?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-9276114056220628452010-07-12T15:42:00.001-07:002010-07-12T15:42:22.317-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-927611405622062845?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-41705007167436635682010-07-12T15:41:00.001-07:002010-07-12T15:41:39.913-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4170500716743663568?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-84361649158163740422010-07-12T15:40:00.003-07:002010-07-12T15:40:52.382-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8436164915816374042?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-72670910032189717172010-07-12T15:40:00.001-07:002010-07-12T15:40:13.782-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-7267091003218971717?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-3180072600961782662010-07-12T15:38:00.003-07:002010-07-12T15:39:57.876-07:004th of July: No Group Workout<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-318007260096178266?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-12500664202993265942010-07-12T15:38:00.001-07:002010-07-12T15:38:31.481-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-1250066420299326594?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-23534507527930021722010-07-12T15:37:00.000-07:002010-07-12T15:38:09.500-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-2353450752793002172?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-38884788134380315432010-07-12T15:36:00.001-07:002010-07-13T13:07:25.285-07:00<strong>Olympic</strong><br /><br />4 Rounds for Time:<br />15@ DB Lunges<br />15x Push-Ups<br />15x Jump Squats<br />15@ Side Bridge Hip Lifts<br />100x Jump Ropes<br /><br /><u>6am</u><br />Jenn<br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3888478813438031543?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-68122784287142987412010-07-12T15:35:00.003-07:002010-07-12T15:35:59.587-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6812278428714298741?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-3301473737753912922010-07-12T15:35:00.001-07:002010-07-13T13:06:00.243-07:00<strong>Olympic</strong><br /><br />4 Rounds for Time:<br />20x Squats<br />10x Push-Ups<br />20x Scissors<br />400m Run<br /><br /><u>6:30am</u><br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-330147373775391292?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-7344146110745060532010-07-12T15:34:00.004-07:002010-07-13T13:04:48.266-07:00<strong>Olympic</strong><br /><br />Max Rounds in 20':<br />15x DB Thrusters<br />15x Sit-Ups<br />15x Mountain Climbers<br /><br /><u>6am</u><br />Jenn<br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-734414611074506053?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-56264409724410655582010-07-12T15:34:00.003-07:002010-07-13T12:56:37.540-07:00<strong>Olympic</strong><br /><br />4 Rounds for Time:<br />20x Thrusters<br />20x Reverse Crunches<br />20x Lunge Steps<br />20x Side Bridge Hip Lifts<br /><br /><u>6:30</u><br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5626440972441065558?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-11182516605523702532010-07-12T15:34:00.001-07:002010-07-12T15:34:32.432-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-1118251660552370253?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-49107522363450162072010-07-12T15:33:00.004-07:002010-07-12T15:34:05.875-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4910752236345016207?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-68815471328357945492010-07-12T15:33:00.003-07:002010-07-12T15:33:45.658-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6881547132835794549?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-922561626624491712010-07-12T15:33:00.001-07:002010-07-13T12:58:56.977-07:00<strong>Olympic</strong><br /><br />4 Rounds for Time:<br />20x KB Squats<br />10x Push-Ups<br />20x SDLHP<br />10x Sit-Ups<br />20x KBS<br /><br /><u>6am</u><br />Gabe<br />Jenn<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-92256162662449171?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-86446611288088124562010-07-12T15:32:00.004-07:002010-07-12T15:33:07.924-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8644661128808812456?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-62936455513161112332010-07-12T15:32:00.003-07:002010-07-13T13:03:45.419-07:00<strong>Endurance</strong><br /><br />5 Rounds for Time:<br />15@ DB Lunges<br />15x Push-Ups<br />15@ Scissors<br />400m Run<br /><br /><u>6:30am</u><br />Gabe<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6293645551316111233?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-33501643422299451902010-07-12T15:32:00.001-07:002010-07-12T15:32:26.793-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3350164342229945190?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-36505734779108007142010-07-12T15:31:00.000-07:002010-07-12T15:32:02.339-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3650573477910800714?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-702447674092457142010-07-12T15:30:00.000-07:002010-07-12T15:31:31.289-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-70244767409245714?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-42356945992431580472010-06-24T08:12:00.001-07:002010-06-24T08:12:21.233-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4235694599243158047?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-5735617626223105492010-06-24T08:11:00.003-07:002010-07-13T13:01:14.626-07:00<strong>Sprint</strong><br /><br />4 Rounds for Time:<br />10x DB Reverse Flies<br />10x V-Ups<br />10@ Split Lunges<br />400m Run<br /><br />Bridging:<br />4 x :45 Front Bridge<br />4 x 1:15 Glute Bridge<br /><br /><u>6:30am</u><br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-573561762622310549?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-52128731079198419692010-06-24T08:11:00.001-07:002010-06-24T08:11:46.084-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5212873107919841969?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-42147413889982447472010-06-15T12:31:00.001-07:002010-07-13T12:54:35.626-07:00No Group Workout<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4214741388998244747?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-17991288750321469562010-06-15T12:30:00.006-07:002010-07-13T12:54:05.846-07:00<strong>Sprint</strong><br />4 Rounds of:<br />10x Burpies<br />20x Reverse Crunches<br />400m Run<br />~2-3 R.I. Between Rounds<br /><br /><u>6:30am</u><br />Jenn<br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-1799128875032146956?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-35676483666231893012010-06-15T12:30:00.005-07:002010-07-13T12:50:52.316-07:00<strong>Sprint</strong><br /><br />4 Rounds for Time:<br />15@ DB Lunges<br />15x Push-Ups<br />30x Cone Hops<br />15x Reverse Crunches<br /><br /><u>6am</u><br />Kelly<br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3567648366623189301?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-85968688548967342972010-06-15T12:30:00.003-07:002010-07-13T12:49:43.122-07:00<strong>Olympic</strong><br /><br />Max Rounds for Time:<br />15x DB Squats<br />15x Push-Ups<br />15x Sit-Ups<br /><br /><u>6:30am</u><br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8596868854896734297?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-55478771706015362852010-06-15T12:30:00.001-07:002010-07-13T12:48:42.728-07:00No Group Workout<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5547877170601536285?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-39433013515865446022010-06-15T12:29:00.007-07:002010-07-13T12:48:21.041-07:00No Group Workout<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3943301351586544602?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-59502675198756292412010-06-15T12:29:00.005-07:002010-07-13T12:47:40.959-07:00<strong>Sprint</strong><br /><br />4 Rounds for Time:<br />25x DB Squats<br />25x KBS<br />100 Jump Ropes<br /><br /><u>6am</u><br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5950267519875629241?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-20260690472672617122010-06-15T12:29:00.003-07:002010-07-13T12:46:51.986-07:00No Group Workout<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-2026069047267261712?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-48505374783448844842010-06-15T12:29:00.001-07:002010-07-13T12:46:26.639-07:00No Group Workout<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4850537478344884484?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-87714849840501711002010-06-15T12:28:00.003-07:002010-07-13T12:45:43.737-07:00<strong>Endurance</strong><br /><br />4 Rounds for Time:<br />20@ 1-arm KBS or 40x KBS<br />20x Push-Ups<br />20x DB Squats<br />20x Reverse Crunches<br />400m Run<br /><br /><u>6:30am</u><br />Gabe<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8771484984050171100?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-53754544147659390312010-06-15T12:28:00.001-07:002010-07-13T12:44:24.286-07:00<strong>Endurance</strong><br /><br />3 Rounds for Time:<br />20x Burpies<br />20x Bent-Over-Row<br />20x Lunge Steps<br />20x Hip Snaps<br />20x Side Bridge Hip Lifts<br /><br /><u>6am</u><br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5375454414765939031?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-85920005815084761922010-06-15T12:27:00.006-07:002010-07-13T12:42:53.356-07:00No Group Workout<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8592000581508476192?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-13546945856377226202010-06-15T12:27:00.005-07:002010-07-13T12:42:22.857-07:00No Group Workout<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-1354694585637722620?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-22692632443032894962010-06-15T12:27:00.003-07:002010-07-13T12:41:46.451-07:00No Group Workout<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-2269263244303289496?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-30338072794211408952010-06-15T12:27:00.001-07:002010-07-13T12:41:14.851-07:00<strong>Olympic</strong><br /><br />3 Rounds for Time:<br />25x KBS<br />15x Push-Ups<br />25x KB Squats<br />5@ Turkish Get-Ups<br />15x Back Hyperextensions<br /><br /><u>6am</u><br />Gabe<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3033807279421140895?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-64702991554478899052010-06-15T12:26:00.001-07:002010-07-13T12:38:37.868-07:00<strong>Sprint</strong><br />3 Rounds for Time:<br />25x DB SDLHP<br />10x V-Ups<br />25x DB Squats<br />10@ Split Lunges<br /><br /><u>6am</u><br />Kelly<br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6470299155447889905?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-85482500614586269822010-06-15T12:25:00.000-07:002010-07-13T12:31:49.152-07:00<strong>Endurance</strong><br /><br />3 Rounds for Time:<br />400m Run<br />15@ DB Lunges<br />15x Push-Ups<br />10 Ladders (5 In/Out and 5 Slalom)<br /><br /><u>4pm</u><br />Dave<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8548250061458626982?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-42040333138437278772010-04-29T06:14:00.000-07:002010-07-12T18:19:15.379-07:00<b>Sprint</b><br />4 Rounds for Time:<br />20x Thrusters<br />20x DB Lunges<br />20@ Scissors<br /><br /><u>6am</u><br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4204033313843727877?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-79474509633510603762010-04-15T07:34:00.000-07:002010-04-15T07:37:40.013-07:00<b>Endurance</b><br />4 Rounds for Time:<br />25x DB Thrusters<br />200x Jump Ropes<br />15@ Lunges<br />20@ Scissors<br /><br /><u>6am</u><br />Gabe<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-7947450963351060376?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-87479876497398234322010-04-08T08:01:00.000-07:002010-04-08T08:03:42.728-07:00<strong>Strength</strong><br />4 x 8@ Eccentric/Explosive DB Lunges<br />4 x 8@ Eccentric/Explosive Push-Ups<br />4 x 8@ Eccentric/Explosive Reverse Crunches<br />4 x 10 Eccentric DB Squats/Duck Walk<br /><br /><u>6am</u><br />Jenn<br />Kelly<br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8747987649739823432?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-34884708290196920832010-04-02T07:19:00.000-07:002010-04-02T07:23:09.891-07:00<b>Olympic</b><br />4 Rounds for Time:<br />400m Run<br />5@ Turkish Get-Ups<br />10@ Lunges<br />15x Push-Ups<br /><br /><u>7am</u><br />Jenn<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3488470829019692083?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-465851180917194142010-04-01T06:21:00.000-07:002010-04-01T06:23:33.866-07:00<b>Endurance</b><br />4 Rounds for Time:<br />50x DB Thrusters<br />50x Sit-Ups<br /><br /><u>6am</u><br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-46585118091719414?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-54565358076576431182010-03-28T16:25:00.000-07:002010-03-28T16:30:13.994-07:00<b>Olympic</b><br />4 Rounds for Time:<br />400m Run<br />5@ Turkish Get- Ups<br />10@ Lunges<br />15x Push-Ups<br /><br /><u>4pm</u><br />Alex<br />Tanya<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5456535807657643118?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-59273344397787588112010-03-25T06:41:00.000-07:002010-03-25T06:43:47.578-07:00<b>Endurance</b><br />5 Rounds for Time:<br />20x Squats<br />10@ Crab Rows<br />10@ Stab Lunges<br />20@ Scissors<br /><br /><u>6 am</u><br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5927334439778758811?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-32206997037138390672010-03-19T07:43:00.000-07:002010-03-19T07:46:28.823-07:00<b>Endurance</b><br />3 Rounds for Time:<br />800m Run with 5lb DB<br />50x Squats<br />20@ Scissors<br /><br /><u>7am</u><br />Jenn<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3220699703713839067?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-17626773168325313362010-03-18T08:05:00.000-07:002010-03-18T08:07:39.919-07:00<strong>Endurance</strong><br />6 Rounds for Time:<br />200m Run<br />10x Burpees<br />200m Run<br />10x Reverse Crunches<br /><br /><u>7am</u><br />Jenn<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-1762677316832531336?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-65593804538496101652010-03-18T07:49:00.000-07:002010-03-18T07:50:36.449-07:00<strong>Olympic</strong><br />4 Rounds for Time:<br />25x DB Thrusters<br />25x Weighted Butterfly Sit-Ups<br />25x Cone Hops<br />25x Hip Snaps<br /><br /><u>6am</u><br />Gabe<br />Jenn<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6559380453849610165?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-84532302178900928752010-03-14T16:23:00.000-07:002010-03-14T17:29:34.789-07:00<b>Sprint</b><br />Tabata [8 x (20 sec on/10 sec off)] of:<br />Cone Hops<br />Push-Ups<br />Squats<br />Reverse Crunches<br /><br /><u>4pm</u><br />Kelly<br />Leanne<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8453230217890092875?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-18724097442168590882010-03-12T07:25:00.000-08:002010-03-12T07:36:14.387-08:00<b>Olympic</b><br />4 Rounds for Time:<br />400m Run<br />20x Thrusters<br />20x Reverse Crunches<br /><br /><u>6am</u><br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-1872409744216859088?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-45266253733975280452010-03-11T06:25:00.000-08:002010-03-11T06:58:15.990-08:00<b>Sprint</b><br />5 Rounds for Time:<br />30x Squats<br />15x Push-Ups<br />20x Sit-Ups<br /><br /><u>6am</u><br />Gabe<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4526625373397528045?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-83243576800829786972010-03-04T06:15:00.000-08:002010-03-04T06:32:34.488-08:00<strong>Olympic</strong><br />3 Rounds for Time:<br />15@ 1-Arm DB Thrusters<br />15@ 1-Legged DB Deadlifts<br />5@ Turkish Get-Ups<br />15@ DB Lunges<br /><br /><u>6am</u><br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8324357680082978697?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-91552291358187167252010-02-18T08:19:00.001-08:002010-02-28T18:36:57.571-08:00<strong>Sprint</strong><br />3 Rounds for Time:<br />400m Run<br />20x KB/DB Swings<br />20x Push-Ups<br />20 KB/DB Squats<br />10@ E-K-R<br /><br /><u>4pm</u><br />Kelly<br />Alex<br />Tanya<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-9155229135818716725?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-35560949818613889502010-02-18T08:18:00.001-08:002010-02-26T07:40:13.642-08:00<strong>Olympic</strong><br />4 Rounds for Time:<br />400m Run<br />20x DB Squats<br />20x Push-Ups<br />20x Sit-Ups<br /><br /><u>7am</u><br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3556094981861388950?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-49496573014154865072010-02-18T08:17:00.002-08:002010-02-25T06:38:18.511-08:00<strong>Endurance</strong><br /><br />3 Rounds for Time:<br />10@ Split Lunges<br />50x KB Swings<br />200x Jump Ropes<br />20x Sit-Ups<br /><br /><u>6am</u><br />Gabe<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4949657301415486507?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-32265071612144927872010-02-18T08:17:00.001-08:002010-02-18T08:17:45.755-08:00<strong>Sprint</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3226507161214492787?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-17668419921309300552010-02-18T08:16:00.002-08:002010-02-18T08:17:14.548-08:00<strong>Strength</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-1766841992130930055?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-64013307272544473422010-02-18T08:16:00.001-08:002010-02-18T08:16:48.788-08:00<strong>Endurance</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6401330727254447342?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-82809206873383081142010-02-18T08:03:00.000-08:002010-02-18T08:04:35.962-08:00<strong>Sprint</strong><br />6 Rounds for Time:<br />10x Burpies<br />10@ DB Lunges<br />10x Hip Snaps<br /><br /><u>6am</u><br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-8280920687338308114?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-48483414375593975512010-02-18T08:00:00.000-08:002010-02-18T08:03:35.651-08:00<strong>Olympic</strong><br />4 Rounds for Time:<br />20x DB Squats<br />15x Push-Ups<br />5@ 1-Leg Cone Hops<br />15x Reverse Crunches<br /><br /><u>6am</u><br />Gabe<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4848341437559397551?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-390346009448278992010-02-12T08:07:00.000-08:002010-02-18T08:13:23.229-08:00<strong>Endurance</strong><br />4 Rounds for Time:<br />400m DB Run<br />20x Thrusters<br />20x DB Sit-Ups<br /><br />Round 1: 10lb<br />Round 2: 8lb<br />Round 3: 6lb<br />Round 4: 5lb<br /><br /><u>7am</u><br />Jenn<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-39034600944827899?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-66948133075601686722010-02-02T07:15:00.000-08:002010-02-02T07:20:05.640-08:00<b>Sprint</b><br />3 Rounds for Time:<br />400m Run<br />20x Dumbbell Thrusters<br />20x Sit-Ups<br /><br /><u>6am</u><br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6694813307560168672?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-32754749544619153562010-01-05T09:34:00.004-08:002010-01-31T17:25:57.286-08:00<strong>Olympic</strong><br />4 Rounds for Time:<br />20x DB Squats<br />20x Push-Ups<br />10@ DB Lunges<br />20x Sit-Ups<br /><br /><u>4pm</u><br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3275474954461915356?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-73008775106530225152010-01-05T09:34:00.003-08:002010-01-05T09:34:48.406-08:00<strong>Strength</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-7300877510653022515?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-452522702894421432010-01-05T09:34:00.001-08:002010-01-28T06:29:20.929-08:00<strong>Endurance</strong><br />Max Rounds in 20 Minutes:<br />20x Squats<br />10x Push-Ups<br />5x Ring Rows<br /><br /><u>6am</u><br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-45252270289442143?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-55763981828082641252010-01-05T09:33:00.006-08:002010-01-26T06:20:59.520-08:00<strong>Sprint</strong> <i>See 09/18/09</i><br />3 Pyramids for Time: <br />5@ Split Lunges <br />10x Push-Ups <br />15@ Scissors <br />20x Squats <br />15@ Scissors <br />10x Push-Ups <br />5x Jump Squats<br /><br /><u>6am</u><br />Gabe<br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5576398182808264125?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-57703395414238790402010-01-05T09:33:00.005-08:002010-01-05T09:33:55.849-08:00<strong>Olympic</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5770339541423879040?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-71113882090389319472010-01-05T09:33:00.003-08:002010-01-05T09:33:36.511-08:00<strong>Strength</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-7111388209038931947?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-48288362589754611812010-01-05T09:33:00.001-08:002010-01-24T09:10:47.739-08:00<strong>Endurance</strong> <i>See 08/06/09</i><br />3 Rounds for Time:<br />21x Reverse Crunch<br />21x KBS<br />21x Push-Ups<br />21x Ring Rows<br />21x Box Jumps<br />21x Back Hyperextensions<br />21x Lunges<br /><br /><u>9am</u><br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4828836258975461181?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-54856299150968385502010-01-05T09:32:00.005-08:002010-01-24T09:00:07.875-08:00<strong>Sprint</strong><br />"Rowing Helen"<br />3 Rounds for Time:<br />500m Row<br />21x KBS<br />12x Pull-Ups<br /><br /><u>8am</u><br />Laura<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5485629915096838550?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-3981943341574660372010-01-05T09:32:00.003-08:002010-01-05T09:32:41.549-08:00<strong>Olympic</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-398194334157466037?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-56092303745327656952010-01-05T09:32:00.001-08:002010-01-05T09:32:24.330-08:00<strong>Strength</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5609230374532765695?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-54752032730667593472010-01-05T09:31:00.006-08:002010-01-05T09:32:07.577-08:00<strong>Endurance</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5475203273066759347?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-10147216301789004752010-01-05T09:31:00.005-08:002010-01-15T07:11:16.912-08:00<strong>Sprint</strong><br />"Fran:"<br />For Time, 21x - 15x - 9x each of<br />Thrusters<br />Pull-Ups<br /><br />Sit-Up Set:<br />10 Sit-Ups the 1st minute<br />11 Sit-Ups the 2nd minute<br />12 Sit-Ups the 3rd minute<br />13 Sit-Ups the 4th minute<br />Continue as long as possible...<br /><br /><u>6am</u><br />Kelly<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-1014721630178900475?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-36153211727511029782010-01-05T09:31:00.003-08:002010-01-05T09:31:35.551-08:00<strong>Olympic</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-3615321172751102978?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-77182448645487435332010-01-05T09:31:00.001-08:002010-01-12T06:12:30.765-08:00<strong>Strength</strong><br />OH Squat<br />12x - 12x - 12x - 12x<br />DB Ball Press<br />12x - 12x - 12x - 12x<br />Turkish Get-Ups<br />5@ - 5@ - 5@ - 5@<br />DB Deadlift<br />12x - 12x - 12x - 12x<br /><br /><u>6am</u><br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-7718244864548743533?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-69472346428194564822010-01-05T09:30:00.002-08:002010-01-05T09:31:05.124-08:00<strong>Endurance</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6947234642819456482?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-61858545072222413872010-01-05T09:30:00.001-08:002010-01-05T09:30:47.228-08:00<strong>Sprint</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-6185854507222241387?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-12284552032025087182010-01-05T09:29:00.003-08:002010-01-08T07:02:26.287-08:00<strong>Olympic</strong><br /><br />7 Rounds for Time:<br />10x Burpies<br />10x Knees-to-Elbows<br />5@ Lunges<br /><br /><u>6am</u><br />Kelly<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-1228455203202508718?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-9766612544869591112010-01-05T09:29:00.001-08:002010-01-07T08:16:00.258-08:00<strong>Strength</strong><br /><br />One-Leg Squats<br />3@ - 3@ - 3@ - 3@<br />Rope Climbs<br />2x - 2x - 2x - 2x<br />Ring Tuck and Extends<br />10x - 10x - 10x - 10x<br /><br /><u>6am</u><br />Gabe<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-976661254486959111?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-49922447709718714172010-01-05T06:17:00.000-08:002010-01-05T09:30:17.741-08:00<strong>Endurance</strong> <i>See 02-10-09</i><br />3 Rounds for Time:<br />50x KBS<br />30x Hip-Snaps<br />25x Push-Ups<br />15x Hang Cleans<br /><br /><u>6am</u><br />Gabe<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-4992244770971871417?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-3650854667408662062010-01-05T06:15:00.000-08:002010-01-05T09:30:28.133-08:00<strong>Olympic</strong><br />4 Rounds for Time:<br />400m Run<br />10x V-Ups<br />20x Thrusters<br />10x Reverse Crunches<br /><br /><u>4pm</u><br />Kelly<br />Jenn<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-365085466740866206?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-56171563278108704442009-12-01T19:28:00.003-08:002009-12-01T19:28:54.086-08:00<strong>Olympic</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-5617156327810870444?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0tag:blogger.com,1999:blog-2128544424341938981.post-9936852303449033932009-12-01T19:28:00.001-08:002009-12-01T19:28:36.640-08:00<strong>Sprint</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2128544424341938981-993685230344903393?l=rjptccom.blogspot.com' alt='' /></div>Super Clydehttp://www.blogger.com/profile/11513566757251922085noreply@blogger.com0