Gryphon Strength & Conditioning

"Brawl Gone Bad"

This workout is much like "Fight Gone Bad"

Three rounds, one minute per segment:

• Push Press
• Dumbell Deadlift
• Ball Slam
• Row (for calories)
• Box jumps (or step-ups)

Each rep or calorie scores one point, except step-ups which count as one point for every two step-ups.

Saturday O-lifting

Snatch to 90%

Clean & Jerk to 90%

Download Linc70kgCleanJerk100_1438.mov

Distance + Rest interval

Row 500 meters (or run 400), rest one minute. 5 rounds for time.

Wednesday O-lifting

A light workout:

Front squats 2x5

Snatch 3x5

Tuesday night workout

For time:

• (1+4) Turkish Get Up & One-Arm Overhead Squat, 4 times
• 10 burpees
• 10 pullups
• (1+3) Turkish Get Up & One-Arm Overhead Squat, 3 times
• 10 burpees
• 10 pullups
• (1+2) Turkish Get Up & One-Arm Overhead Squat, 2 times
• 10 burpees
• 10 pullups
• (1+1) Turkish Get Up & One-Arm Overhead Squat, 1 time
• 10 burpees
• 10 pullups

This workout was Lisa Ray's concept. It was --- hard.

"Tabata This"

8 rounds each of 20 seconds work, 10 seconds rest:

• Squats
• Pullups
• Pushups
• Situps

16 minutes total. Score is the sum of all reps.

Sunday Tempe Workout

Some good hard work with Tabata squats and other fun stuffff.

Notice the improvement in flexibility from one week prior.

Catching Up

Thursday's workout in Flagstaff:

• 3:00 of snatches using 1/2 bodyweight
• 1:00 for 10 medicine ball tosses

5 rounds, score is the total tonnage of the snatches.

Super Squats

"Super Squats" by Randall Strossen is the basis of today's workout:

• 20 rep Back Squats (a weight you can normally do for 10 reps, keep the bar on your back until you do 20)
• 50 rep pushups
• 20 ring chinups
• 30 medicine ball situps

Not quite "Jackie"

This morning's workout was a little like the workout "Jackie" we did last night at Crossfit Flagstaff except for dips instead of pullups:

• 1,000m row
• 50 barbell thrusters
• 30 dips

Download MikeAndTonyDoingThrusters100_1421.mov

Sure is getting cold in Flag!