August 21, 2008
August 23, 2008

Sorry for missing out on the Tuesday class. If anyone wants to share what Steve had the class do, go right ahead!

Thursday was another session with the Red Viking!


10 Shoulder Dislocates

5 pull-ups
10 push-ups
15 squats

Court Shuttle run

Workout: VIKING I

3 rounds, 1 minute per station, total of 6 stations.

Ball Slams (20# or 40#)
Box Jumps
Sumo Deadlift High-Pulls (45# or 65#)
Rope Climb/Towel Pull-ups
KB Snatches 5 per side

After each round, run the parking lot 5x. Then you get a minute of rest.

That was a lot of work! It looks like we need to have a review of the KB snatch sometime in the near future (YoursTruly included), and probably a little session on rope climbing, but otherwise great work as usual!!



  1. steve says:

    Tuesday’s class was the Filthy 50 with a twist:
    Burpees, Box Jumps, Jumping Pullups, Ball Slams, K2E, Thrusters, Situps, Swings, Sandbag crecents, Double Unders

  2. CFDC Maiko says:

    did you guys have K2Es in there?