Blacksheep Workout of the Day June 29

“GRACE” 
 For Time: 30 Clean & Jerks #95

BLACKSHEEP June 28

6 MIN CLOCK
(on a 6 minute clock complete WB and RC for reps then hit the rower, remaining time on the clock is your “time score”)
1 min Wall ball shots #14 (for reps)
1 min 15 foot rope climb (for reps)
400m Row
Rest 2-3min
x 4rds
(Example- RD#1: 90 wall balls + 7rope climbs + 5:35 minutes )

Blacksheep workout of the day June 26

FOR TIME
 
21,18,15,12,9,6,3
SDLHP 65# (sumo dead-lift high-pull)
Ghd Sit ups

Blacksheep Workout of the Day june25

WOD
Complete 30 Goblet Squat 1pd
Max Reps Hang Power Clean 95lb
Burpee Broad Jumps 100ft
Max Rep Hang Power Clean 95lb
Complete 30 Goblet Squats 1pd
Max Reps Hang Power Clean 95lb

 

Post your total time for the WOD and also how many hang cleans you did for all 3 combined.

 

To the athletes here in town:  Y'all are doing fantastic!  You are committed and looking great, but now is the time to take it up a level.  You must start to make yourself uncomfortable.  Lift heavier weights and push your limits.  Be the one who sets a standard.  If you can lift more - DO IT.   I know that you are all capable of a little bit more, so push it.   Dare to be great and stand out.

Utah Summer Games

Congrats to the winners of the 3v3 Co-Ed Open division in The Utah Summer Games... The Coaches!


Enjoy,
Mo Bridge

Blacksheep workout of the Day FRIDAY june 22

40 Minute Timer accumulate the following …partitioned in any way
1600m Running
30 single MU’s – challenge the strict version
150 Double Unders

HS walk 100 m 

100 Walking Lunges
HSPU kipping x 50

135# Dead-LIfts x 50

 

(focus on quality …do not go to failure on any reps)

Blacksheep Workout of the Day June 21

4 Rounds for total time
300m Row AFAP
20 Push ups (dirt on shirt & full lock out!)
rest 2min
+
4min AMAP DB/KB Swing #35

Blacksheep workout of the Day June 19

1/2 BULL FOR TIME
200 Double-unders
50 Overhead squats #95
50 Pull-ups
Run 1 mile

Blacksheep Workout of the DAY jUNE 18

FOR TIME:
5,4,3,2,1 Squat Clean Thrusters #135/95
200ft Sand Bag Carry 70lb/50lb – b/t sets of SQ Cleans
100ft Farmers Walk 70lb/50lb Kettle bells

BLACKSHEEP TGIF June 15

WORKOUT

5 sets of…
5 TnG Dead-lifts #185
10 Ball Slams
120 ft Jingle Jangles

rest 3min between sets

BLACKSHEEP WORKOUT of the DAY June 14

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
55 pound Push press, 75 reps
150 Double-unders

GET MOTIVATED june 13

Send me a link to a motivational picture, or email one to me, 

or post it to the blog if you can figure out how to do it

:)

Black Sheep Workout of Day June 12

WOD
For time:
250m Row
21 Burpees
250 Row
15 burpees
250m Row
9 Burpees

Juggling Level: Expert

RUNNING FOR THE WEEK OF JUNE 11-17

RUN 1:
 3 mile run at a "fast pace"  .... your overall time should be less than 24 minutes.

RUN 2:
10 hill sprints.   Total time sprinting up the hill should be 20 seconds, so find a nice long~ish hill (about 120-150 yards, so longer than a soccer field).  Sprint is an all out effort!!   Walk down as slow as you want to and rest 1 full minute then repeat.

Runs can be done on any day, sprints can come first or the long run can come first.

:)

Blacksheep Workout of the Day JUNE 11

WORKOUT
For time:
15 foot Rope climb 5 ascents
145 pound Clean and jerk 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

*scale the weight as needed

Blacksheep workout of the day JUNE 9

WORKOUT
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

Black sheep workout of the day. June 8

Strength / Skill 2,2,2,2,2,2,2,2,2,2 shoulder press every 60 sec. Score is total load of all rounds Workout 3 rounds Walking lunge 50 meters Broad jump 100 meters Run 200 meters

Black sheep workout of the day. June 7

Strength /skill Hang cleans @85% 3, 3, 3 clean and 2jerks x 5 Handstand practice Workout 21, 18, 15, 12, 9, 6 Hand release pushups Kb swings T2b

Cam Levins wins the 10k at the NCAA Track & Field Championships to bring Southern Utah its first national title! Click the link to see highlights from the race.

http://www.flotrack.org/coverage/248567-2012-NCAA-D1-Outdoor-Track-Field-Championships/video/640163-NCAA-Mens-10k-Highlight-2012

WORKOUT of THE DAY June 6

A video stream of Cam Levins' 10k race is on tonight at 7:45 pm.   You can watch it online at www.ncaa.com

Talk about inspiration.....

Blacksheep Workout of the Day JUNE 5

STRENGTH / SKILL
10 rounds of double unders.  30 seconds on 30 seconds off.  
record total number of DU's

WORKOUT
Lumberjack 20
20 Deadlifts (180 lbs)
Run 400m
20 KB swings (1 pood)
Run 400m
20 Overhead Squats (80 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20")
Run 400m
20 DB Squat Cleans (30 lbs each)
Run 400m

RUNNING FOR THE WEEK OF June 4 - June 10

Once during the week is a 3-5 mile run

Second run of the week should be 16 rounds of the 18-yard box test we did at the end of the year. 
To review the standards for the run:

Run from one side of the 18 yard box to the other, touch the line and return to where you started.  :)  Run the LONG ways of the 18 yard box.   It is 44 yards down and 44 back for a total of 88 yards.   This should take you 16 seconds.   Then you rest for the rest of the minute, and ON THE MINUTE run again.

After 8 rounds then you get an extra minute of rest (so 1:44 total rest) and then repeat 8 runs.

If you can't find a soccer field to run on, just run on a football field and go to the 45 yard line and back (start on the one yard line so you are turning on a bold line)

BLACKSHEEP Workout of the Day June 4

Strength / Skill
Front squat at 85% of 1 rep max

Workout
FRAN
21-15-9
Thrusters 65 lbs
Pullups

Every athlete has thought it about their opponents at one time or another, Rajon Rondo came right out and said it.

BLACK SHEEP WORKOUT OF THE DAY JUNE 2

STRENGTH / SKLL
1. Close Grip Bench Press 5,4,3,2,1 /2min
2. Complete 5 Ring Dips every 30sec x 10


WORKOUT

Three rounds for time of:
Run 600 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents

BlackSheep Workout of the Day JUNE 1

STRENGTH / SKILL
1. Build to a Max Thruster (7min)
2. With 60% of your max thurster perform; Thrusters 20 sec on / 10sec off
x 15 intervals. (score is total thrusters for all 15 intervals)




WORKOUT
FOR TIME
30-20-10
Kettle Bell Swings 50/35#
Ring Push ups
KTE