tag:blogger.com,1999:blog-62402856077363091772011-11-27T15:28:23.760-08:00Bringing you the latest in training news as well as workouts you can see and follow. Stay tuned!TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.comBlogger85125tag:blogger.com,1999:blog-6240285607736309177.post-21125902659805943612010-06-22T18:32:00.001-07:002010-06-22T18:32:27.744-07:002010-06-22T18:32:27.744-07:005x5 squat clean @ 115<br /> +<br /> 10 rounds for time with 20# vest<br /> 5 reps each<br /> pull up<br /> squat<br /> push up<br /> sit up<br /> <br /> time: 9:04.94<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-2112590265980594361?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/F5zAaxF2LvQZLlUWwuVwiZeFmXA/0/da"><img src="http://feedads.g.doubleclick.net/~a/F5zAaxF2LvQZLlUWwuVwiZeFmXA/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/F5zAaxF2LvQZLlUWwuVwiZeFmXA/1/da"><img src="http://feedads.g.doubleclick.net/~a/F5zAaxF2LvQZLlUWwuVwiZeFmXA/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/FdGKQSOf0FI" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/wod-62210.htmltag:blogger.com,1999:blog-6240285607736309177.post-91176602723432990282010-06-18T14:27:00.003-07:002010-06-18T14:27:58.992-07:002010-06-18T14:27:58.992-07:00<h3 class="UIIntentionalStory_Message" data-ft="{&quot;type&quot;:&quot;msg&quot;}"><span class="UIStory_Message" id="{732E55DD-BA0F-4EC8-A2C7-315109F8CF50}">Light Fran<br /> 21,15,9 reps for time</span><span class="UIStory_Message" id="{732E55DD-BA0F-4EC8-A2C7-315109F8CF50}"><br /> 95# thrusters<br /> <span class="text_exposed_show" id="{590C0BBF-59C3-4CF3-9AD8-753E2AABF3E6}">pull ups<br /> <br /> time: 7:38.62<br /> <br /> + versa disc push ups 10 / ring dips 5 x 5</span></span></h3><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-9117660272343299028?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/GyjKizVdazkfYOtqSdXNOhOcqXA/0/da"><img src="http://feedads.g.doubleclick.net/~a/GyjKizVdazkfYOtqSdXNOhOcqXA/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/GyjKizVdazkfYOtqSdXNOhOcqXA/1/da"><img src="http://feedads.g.doubleclick.net/~a/GyjKizVdazkfYOtqSdXNOhOcqXA/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/Sr3mEw61f-o" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/wod-61810.htmltag:blogger.com,1999:blog-6240285607736309177.post-47155983508524401232010-06-18T14:27:00.001-07:002010-06-18T14:27:12.112-07:002010-06-18T14:27:12.112-07:0025 pull ups<br /> 25 push ups<br /> 25 sit ups<br /> 25 squats<br /> <br /> x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-4715598350852440123?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/UauEUNIgp6rewi_pjVBHgXXzVz0/0/da"><img src="http://feedads.g.doubleclick.net/~a/UauEUNIgp6rewi_pjVBHgXXzVz0/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/UauEUNIgp6rewi_pjVBHgXXzVz0/1/da"><img src="http://feedads.g.doubleclick.net/~a/UauEUNIgp6rewi_pjVBHgXXzVz0/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/CUa965bG7yU" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/wod-61610.htmltag:blogger.com,1999:blog-6240285607736309177.post-88785078006286710762010-06-18T14:25:00.001-07:002010-06-18T14:25:19.913-07:002010-06-18T14:25:19.913-07:00<h3 class="UIIntentionalStory_Message" data-ft="{&quot;type&quot;:&quot;msg&quot;}"><span class="UIStory_Message" id="{BD115D26-F0A8-48AF-AC24-AD6C9E76F1FD}"><br /> 25 db swing (50#)<br /> 50 box jumps (30")<br /> 25 SDHP (55#)<br /> <span class="text_exposed_hide">...</span><span class="text_exposed_show" id="{60AC611E-E8FE-4CA5-9F9B-14678B444741}">50 situps<br /> 25 double unders<br /> 50 back extensions<br /> 25 deadlifts (185)<br /> 50 squats<br /> <br /> time: 28:34</span></span></h3><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-8878507800628671076?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/BhLh8Xt3zXrnTM0dr0nIwTHExFQ/0/da"><img src="http://feedads.g.doubleclick.net/~a/BhLh8Xt3zXrnTM0dr0nIwTHExFQ/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/BhLh8Xt3zXrnTM0dr0nIwTHExFQ/1/da"><img src="http://feedads.g.doubleclick.net/~a/BhLh8Xt3zXrnTM0dr0nIwTHExFQ/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/NNt9B6CZ5h0" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/wod-61510.htmltag:blogger.com,1999:blog-6240285607736309177.post-12235441852796783242010-06-14T21:30:00.001-07:002010-06-14T21:30:57.522-07:002010-06-14T21:30:57.522-07:00<span class="" id="profile_status"><span id="status_text"><br /> <br /> 5x for time<br /> 400m run<br /> 20 burpees<br /> 10 pull up<br /> <br /> time: 22:56</span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-1223544185279678324?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/aAd--o-BGu9hWrfQGtUmr8X3rmw/0/da"><img src="http://feedads.g.doubleclick.net/~a/aAd--o-BGu9hWrfQGtUmr8X3rmw/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/aAd--o-BGu9hWrfQGtUmr8X3rmw/1/da"><img src="http://feedads.g.doubleclick.net/~a/aAd--o-BGu9hWrfQGtUmr8X3rmw/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/KvHJMYa5qcE" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/wod-workout-of-day-61410.htmltag:blogger.com,1999:blog-6240285607736309177.post-11769422278041193532010-06-06T23:04:00.001-07:002010-06-06T23:04:05.610-07:002010-06-06T23:04:05.610-07:00<div class="UIComposer_InputArea_Base UIComposer_InputArea" id="{411FEB04-4785-4899-B789-52C6AE72B2E0}"><div class="UIComposer_InputShadow" id="{C0D96A18-2105-4314-B8DE-E4B0CB444A40}"><div class="Mentions_Input" contenteditable="true" id="c4c0c89819e01b28f8378f_input" style="width: 511px;"><br /> <br /> hurdle/box jumps 2x20<br /> hurdles 5x3<br /> band plyo - jumps, explosive ball, lunge 2x15<br /> sled 5 rds 15 yard forward and back<br /> <br /> core 3x10<br /> hammer<br /> leg raise<br /> med ball ab mat situp<br /> side hammer swing<br /> </div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-1176942227804119353?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/hO0wOXNFlS2ugp4Px53pMJbLokc/0/da"><img src="http://feedads.g.doubleclick.net/~a/hO0wOXNFlS2ugp4Px53pMJbLokc/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/hO0wOXNFlS2ugp4Px53pMJbLokc/1/da"><img src="http://feedads.g.doubleclick.net/~a/hO0wOXNFlS2ugp4Px53pMJbLokc/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/g2S76FDWboU" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/workout-6510.htmltag:blogger.com,1999:blog-6240285607736309177.post-87531994974949184332010-06-06T23:02:00.001-07:002010-06-06T23:02:02.542-07:002010-06-06T23:02:02.542-07:00db ovhd press 3x8-10<br /> push press 4x6<br /> 1 arm snatch 4x5ea<br /> shrugs 3x10<br /> farmer walk 2x max<br /> shoulder circuit 3x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-8753199497494918433?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/fDYd5i04Jb3iNQZr4rrDNdgtCII/0/da"><img src="http://feedads.g.doubleclick.net/~a/fDYd5i04Jb3iNQZr4rrDNdgtCII/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/fDYd5i04Jb3iNQZr4rrDNdgtCII/1/da"><img src="http://feedads.g.doubleclick.net/~a/fDYd5i04Jb3iNQZr4rrDNdgtCII/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/cbjnMaAtNmI" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/workout-6410.htmltag:blogger.com,1999:blog-6240285607736309177.post-69570767942010293032010-06-06T22:59:00.001-07:002010-06-06T22:59:53.502-07:002010-06-06T22:59:53.502-07:00Rack pull deadlift 5x5 300<br /> db row 3x8 80<br /> rope pull up 3x max<br /> hammer curl 4x8-12 60<br /> ez bar curl 4x10 85<br /> rope chin up 3x max<br /> <br /> core-3x10 circuit<br /> hammer<br /> ab mat situp<br /> slosh twist<br /> plank<br /> ab wheel<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-6957076794201029303?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/ngBUhdYvshJzGAq6Rp8puwyVsd0/0/da"><img src="http://feedads.g.doubleclick.net/~a/ngBUhdYvshJzGAq6Rp8puwyVsd0/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/ngBUhdYvshJzGAq6Rp8puwyVsd0/1/da"><img src="http://feedads.g.doubleclick.net/~a/ngBUhdYvshJzGAq6Rp8puwyVsd0/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/-SrOi0P3rPQ" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/workout-6310.htmltag:blogger.com,1999:blog-6240285607736309177.post-10784588273753414422010-06-06T22:57:00.001-07:002010-06-06T22:57:08.168-07:002010-06-06T22:57:08.168-07:00<div class="UIComposer_InputArea_Base UIComposer_InputArea"><div class="UIComposer_InputShadow" id="{C0D96A18-2105-4314-B8DE-E4B0CB444A40}"><div class="Mentions_Input" contenteditable="true" id="c4c0c89819e01b28f8378f_input" style="width: 511px;"><br /> <br /> hurdle / box jump<br /> rope slam<br /> lateral jump<br /> squat ball throw<br /> explosive start throw<br /> 2x10 circuit<br /> <br /> cardio - 2 min hiit treadmill, 10 rep exercise, no break<br /> treadmill<br /> jump rope<br /> treadmill<br /> rope jump pull up<br /> treadmill<br /> sb swing<br /> treadmill<br /> band thrusters<br /> </div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-1078458827375341442?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/WJzqEyrVG9Spav_fI0Ru-AFkOa0/0/da"><img src="http://feedads.g.doubleclick.net/~a/WJzqEyrVG9Spav_fI0Ru-AFkOa0/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/WJzqEyrVG9Spav_fI0Ru-AFkOa0/1/da"><img src="http://feedads.g.doubleclick.net/~a/WJzqEyrVG9Spav_fI0Ru-AFkOa0/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/CvaX9VjX0iY" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/workout-6210.htmltag:blogger.com,1999:blog-6240285607736309177.post-25514635523218698682010-06-02T14:22:00.001-07:002010-06-02T14:22:18.491-07:002010-06-02T14:22:18.491-07:00squat 3/10<br /> db lunge 3/10<br /> romanian 3/8<br /> 1 leg squat 2/10<br /> <br /> knee to elbow<br /> side plank db extension<br /> med ball negative situp<br /> ab wheel<br /> 3x10 circuit<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-2551463552321869868?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/h5qipRUX_P2ovI9AGMzsLNq4jOE/0/da"><img src="http://feedads.g.doubleclick.net/~a/h5qipRUX_P2ovI9AGMzsLNq4jOE/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/h5qipRUX_P2ovI9AGMzsLNq4jOE/1/da"><img src="http://feedads.g.doubleclick.net/~a/h5qipRUX_P2ovI9AGMzsLNq4jOE/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/GeB2Swo6-Zk" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/workout-6110.htmltag:blogger.com,1999:blog-6240285607736309177.post-16339168950733893292010-06-02T14:20:00.000-07:002010-06-02T14:20:12.958-07:002010-06-02T14:20:12.958-07:00db bench 3/8-10<br /> db alt lunge 4/8-10<br /> ring dip 5/3<br /> pushup 5/20<br /> <br /> treadmill hiit<br /> rope slam<br /> treadmill hiit<br /> rope pull up<br /> treadmill hiit<br /> split squat lunge<br /> treadmill hiit<br /> db swing<br /> on treadmill 5% incline 30 sec at 5mph, 30 sec at 10 mph<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-1633916895073389329?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/8qf4njQUYzsvq0utPgcCC3Wlwp0/0/da"><img src="http://feedads.g.doubleclick.net/~a/8qf4njQUYzsvq0utPgcCC3Wlwp0/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/8qf4njQUYzsvq0utPgcCC3Wlwp0/1/da"><img src="http://feedads.g.doubleclick.net/~a/8qf4njQUYzsvq0utPgcCC3Wlwp0/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/ibVqiRizDd0" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/06/workout-53110.htmltag:blogger.com,1999:blog-6240285607736309177.post-3335392687099526422010-05-21T21:50:00.000-07:002010-05-21T21:51:06.281-07:002010-05-21T21:51:06.281-07:005/21/10<br /><br />Inc db 2x8 75<br />Inc db s/s 6ea 65,55,45<br />Inc db alt 2x8 50<br />Dec push up/ db ovhd ext 3/8<br />Barbell standing ovhd/dips/cable fly<br />3x10 circuit 30s rest<br />Bench 135,155,135<br /><br />Circuit 20 on 10 off<br />Pull up<br />Rope<br />Ball slam<br />Leg raise<br />Treadmill<br />Baseball bat to bag<br /><br /><br /><br />- Michael's iPhone<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-333539268709952642?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/dI84Tl_n0N2gTmpv5ritiub_WH0/0/da"><img src="http://feedads.g.doubleclick.net/~a/dI84Tl_n0N2gTmpv5ritiub_WH0/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/dI84Tl_n0N2gTmpv5ritiub_WH0/1/da"><img src="http://feedads.g.doubleclick.net/~a/dI84Tl_n0N2gTmpv5ritiub_WH0/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/1thEUVLfbbM" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-52110.htmltag:blogger.com,1999:blog-6240285607736309177.post-67074220523634989242010-05-18T20:09:00.001-07:002010-05-18T20:09:57.083-07:002010-05-18T20:09:57.083-07:00Gripz flat bench 3x8 135,155,155<br />Alt db bench 3x8 50,55,60<br />Ring dips/bench dips 3x5/5<br />Push ups 4x25<br />Depth squat / lunge 3x5/10 135<br /><br /><br />- Michael's iPhone<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-6707422052363498924?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/cdXqgQ0KcBr9LRGKdF39RoVAAX4/0/da"><img src="http://feedads.g.doubleclick.net/~a/cdXqgQ0KcBr9LRGKdF39RoVAAX4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/cdXqgQ0KcBr9LRGKdF39RoVAAX4/1/da"><img src="http://feedads.g.doubleclick.net/~a/cdXqgQ0KcBr9LRGKdF39RoVAAX4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/VhSBs--HBQI" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-51810.htmltag:blogger.com,1999:blog-6240285607736309177.post-66308767600002154952010-05-18T20:03:00.000-07:002010-05-18T20:04:20.606-07:002010-05-18T20:04:20.606-07:00Gripz hang snatch 2x10 45<br />Clean and jerk 3x5 135<br />Gripz power shrug 2x10 185<br />Gripz ez bar/ db side hammer 3x8 55/50<br />Chin up 3x10<br />Standing db curl/ front hammer 3x8 35<br /><br />Squat jump, box jump, lateral jump 3x7<br /><br />Treadmill<br /><br /><br />- Michael's iPhone<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-6630876760000215495?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/a_E9MuHuaZ12JX4H5-G3rZ1rCH8/0/da"><img src="http://feedads.g.doubleclick.net/~a/a_E9MuHuaZ12JX4H5-G3rZ1rCH8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/a_E9MuHuaZ12JX4H5-G3rZ1rCH8/1/da"><img src="http://feedads.g.doubleclick.net/~a/a_E9MuHuaZ12JX4H5-G3rZ1rCH8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/9HoaNltXPJg" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-51710.htmltag:blogger.com,1999:blog-6240285607736309177.post-23375654647212092212010-05-10T21:17:00.001-07:002010-05-10T21:17:31.924-07:002010-05-10T21:17:31.924-07:00<span class="" id="profile_status"><span id="status_text">workout 5/10/10<br /> <br /> power clean and jerk 2x5, 1x1 155,165,185<br /> overhead squat 3x5 135,95,95<br /> clean grip power shrug 3x5 205<br /> <br /> lower body plyo 3x7<br /> squat jump<br /> box jump<br /> lateral jump<br /> <br /> 45 min spinning class</span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-2337565464721209221?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/eiXSXcnAvcCRbI8H0244hvga4Ic/0/da"><img src="http://feedads.g.doubleclick.net/~a/eiXSXcnAvcCRbI8H0244hvga4Ic/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/eiXSXcnAvcCRbI8H0244hvga4Ic/1/da"><img src="http://feedads.g.doubleclick.net/~a/eiXSXcnAvcCRbI8H0244hvga4Ic/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/btHCVyfH1v4" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-51010.htmltag:blogger.com,1999:blog-6240285607736309177.post-56954378729327282782010-05-08T19:01:00.001-07:002010-05-08T19:01:46.378-07:002010-05-08T19:01:46.378-07:00<div class="mobile_status"><span class="" id="profile_status"><span id="status_text">workout 5/8/10<br /> <br /> 1. hang snatch 6x3<br /> <br /> 2a db row<br /> 2b db bench press<br /> 2c db 1 leg deadlift<br /> 4x20<br /> <br /> 3a med ball squat<br /> 3b med ball slam<br /> 30 sec on 30 sec off</span></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-5695437872932728278?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/fHVlRouZkEGra2GkU1YJxZkAGt4/0/da"><img src="http://feedads.g.doubleclick.net/~a/fHVlRouZkEGra2GkU1YJxZkAGt4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/fHVlRouZkEGra2GkU1YJxZkAGt4/1/da"><img src="http://feedads.g.doubleclick.net/~a/fHVlRouZkEGra2GkU1YJxZkAGt4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/tyocgZ_oDf8" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-5810.htmltag:blogger.com,1999:blog-6240285607736309177.post-3683491758319202272010-05-08T18:59:00.001-07:002010-05-08T18:59:27.103-07:002010-05-08T18:59:27.103-07:00<span class="" id="profile_status"><span id="status_text">workout 5/7/10<br /> <br /> 1. front squat 6x3<br /> <br /> 2a wide grip pull up<br /> 2b ring dip<br /> 2c dumbell romanian deadlift<br /> 4x amrap<br /> <br /> 3a med ball squat thrust press<br /> 3b db swing<br /> 30s ec on 15 sec off</span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-368349175831920227?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/TC1KxL7rR2HlwPAcVxQ1_rh90Qk/0/da"><img src="http://feedads.g.doubleclick.net/~a/TC1KxL7rR2HlwPAcVxQ1_rh90Qk/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/TC1KxL7rR2HlwPAcVxQ1_rh90Qk/1/da"><img src="http://feedads.g.doubleclick.net/~a/TC1KxL7rR2HlwPAcVxQ1_rh90Qk/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/d_wbPtGNLvM" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-5710.htmltag:blogger.com,1999:blog-6240285607736309177.post-35099790421833022672010-05-04T21:55:00.001-07:002010-05-04T21:55:49.620-07:002010-05-04T21:55:49.620-07:00<h1 id="profile_name">Top Guns Fitness</h1><span class="" id="profile_status"><span id="status_text">Workout 5/4/10<br /> Deadlift 5x5 300,300,275,275,225(slow)<br /> pull up/sandbag row 3x5/10 98#sb<br /> lying db row 3x10,8,5 50,60,75<br /> barbell row 3x25<br /> <br /> circuit 3x10<br /> sandbag toss 62#<br /> double unders<br /> chin up<br /> db curl 40#</span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-3509979042183302267?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/Kx5tlIuOj46FYOThIun8c9E2Btk/0/da"><img src="http://feedads.g.doubleclick.net/~a/Kx5tlIuOj46FYOThIun8c9E2Btk/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/Kx5tlIuOj46FYOThIun8c9E2Btk/1/da"><img src="http://feedads.g.doubleclick.net/~a/Kx5tlIuOj46FYOThIun8c9E2Btk/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/FudE4rBLOTI" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-5410.htmltag:blogger.com,1999:blog-6240285607736309177.post-65205791778717190682010-05-03T21:41:00.001-07:002010-05-03T21:41:19.335-07:002010-05-03T21:41:19.335-07:00<h3 class="UIIntentionalStory_Message" data-ft="{&quot;type&quot;:&quot;msg&quot;}"> <span class="UIIntentionalStory_Names" data-ft="{&quot;type&quot;:&quot;name&quot;}" id="{8C45942E-EB97-4D06-B296-7A4D85550A9F}"><a href="http://www.facebook.com/topgunsfitness">Top Guns Fitness</a> </span><span class="UIStory_Message" id="{82DC17A6-9BD2-4887-BE6C-EF7A189DCC98}">Workout 5/3/10&nbsp;</span></h3><h3 class="UIIntentionalStory_Message" data-ft="{&quot;type&quot;:&quot;msg&quot;}"><span class="UIStory_Message" id="{82DC17A6-9BD2-4887-BE6C-EF7A189DCC98}">Plyo push up/db bench 3x5 90,85,80&nbsp;</span></h3><h3 class="UIIntentionalStory_Message" data-ft="{&quot;type&quot;:&quot;msg&quot;}"><span class="UIStory_Message" id="{82DC17A6-9BD2-4887-BE6C-EF7A189DCC98}">inc ball throw/inc db bench 3x5 75,70,65(alt)&nbsp;</span></h3><h3 class="UIIntentionalStory_Message" data-ft="{&quot;type&quot;:&quot;msg&quot;}"><span class="UIStory_Message" id="{82DC17A6-9BD2-4887-BE6C-EF7A189DCC98}">weighted dips 4x5 20# vest&nbsp;</span></h3><h3 class="UIIntentionalStory_Message" data-ft="{&quot;type&quot;:&quot;msg&quot;}"><span class="UIStory_Message" id="{82DC17A6-9BD2-4887-BE6C-EF7A189DCC98}">pushups 5x20&nbsp;</span></h3><h3 class="UIIntentionalStory_Message" data-ft="{&quot;type&quot;:&quot;msg&quot;}"><span class="UIStory_Message" id="{82DC17A6-9BD2-4887-BE6C-EF7A189DCC98}">cycle junkie 45 min bike workout</span></h3><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-6520579177871719068?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/c9IePix2FUSpAEukTDYRANkflB4/0/da"><img src="http://feedads.g.doubleclick.net/~a/c9IePix2FUSpAEukTDYRANkflB4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/c9IePix2FUSpAEukTDYRANkflB4/1/da"><img src="http://feedads.g.doubleclick.net/~a/c9IePix2FUSpAEukTDYRANkflB4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/fQm8bM65CDA" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-5310.htmltag:blogger.com,1999:blog-6240285607736309177.post-21281783057802319632010-05-01T13:18:00.000-07:002010-05-01T13:27:20.259-07:002010-05-01T13:27:20.259-07:00<br />Top Guns Fitness Workout 4/30/10<br /> <br />db circuit 3x10 no rest w/ 25# vest 30,40,50 #db <br />curls <br />lunges <br />bench press <br />ovhd extensions <br />row <br />alt press <br /><br />Circuit 5x <br />pull up 5 <br />push up 10 <br />squat 15<br /> <br />core 3x10 <br />Swiss ball crunch, russian, ab wheel<br /><br /><br /><br />- Michael's iPhone<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-2797033898491440325?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/8dbHgzG7CbvSRNNRxORb76HEXrE/0/da"><img src="http://feedads.g.doubleclick.net/~a/8dbHgzG7CbvSRNNRxORb76HEXrE/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/8dbHgzG7CbvSRNNRxORb76HEXrE/1/da"><img src="http://feedads.g.doubleclick.net/~a/8dbHgzG7CbvSRNNRxORb76HEXrE/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/zZFRg3GiDWM" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-43010.htmltag:blogger.com,1999:blog-6240285607736309177.post-4724067319008353492010-05-01T00:11:00.000-07:002010-05-01T00:12:31.182-07:002010-05-01T00:12:31.182-07:00<br />Top Guns Fitness Workout 4/29/10 <br />hang clean and jerk 3x5 155,145,135 snatch/ovhd squat 3x5 95<br /> push press 3x7 115 <br />snatch grip shrug 3x10 205 <br />power shrug 3x10 205 <br />treadmill workout 15 min<br /><br /><br /><br />- Michael's iPhone<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-472406731900835349?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/lbwEVFaeXVC4dsHg7zfeExff3m4/0/da"><img src="http://feedads.g.doubleclick.net/~a/lbwEVFaeXVC4dsHg7zfeExff3m4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/lbwEVFaeXVC4dsHg7zfeExff3m4/1/da"><img src="http://feedads.g.doubleclick.net/~a/lbwEVFaeXVC4dsHg7zfeExff3m4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/NR7595IDKkY" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/05/workout-42910.htmltag:blogger.com,1999:blog-6240285607736309177.post-72407169126656646292010-04-28T22:13:00.000-07:002010-04-28T22:13:18.569-07:002010-04-28T22:13:18.569-07:00<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_U9RJXANH8iM/S9kVL5uyXlI/AAAAAAAAAFI/CnJ4rIp1uwI/s1600/100_0856.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/_U9RJXANH8iM/S9kVL5uyXlI/AAAAAAAAAFI/CnJ4rIp1uwI/s320/100_0856.JPG" /></a></div><br /> <h1 id="profile_name" style="text-align: center;"><span style="font-size: x-small;"><span style="font-weight: normal;">meet Bob! </span></span></h1><h1 id="profile_name">Workout 4/28/10</h1><span class="" id="profile_status"><span id="status_text"><br /> A) cardio circuit, 20 sec on/20 sec off, 5x, 20# vest<br /> treadmill 10%/10mph<br /> ball slams<br /> ropes<br /> hang snatch<br /> push ups<br /> squats<br /> jump rope<br /> <br /> B) core circuit, 3x10<br /> leg raises<br /> dec ball crunch<br /> swiss ball crunch<br /> side bend 50# db<br /> plank<br /> <br /> C) Bob w/ 20# vest 1 min on/ 1 min off, 5x</span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-7240716912665664629?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/FXH_owHh4FSHdeGJ4st8jG7M9v4/0/da"><img src="http://feedads.g.doubleclick.net/~a/FXH_owHh4FSHdeGJ4st8jG7M9v4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/FXH_owHh4FSHdeGJ4st8jG7M9v4/1/da"><img src="http://feedads.g.doubleclick.net/~a/FXH_owHh4FSHdeGJ4st8jG7M9v4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/-V33vPjYYwI" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/04/workout-42810.htmltag:blogger.com,1999:blog-6240285607736309177.post-69617627076150131342010-04-27T21:26:00.001-07:002010-04-27T21:26:24.125-07:002010-04-27T21:26:24.125-07:00<h1 id="profile_name">Top Guns Fitness</h1><span class="" id="profile_status"><span id="status_text">Workout 4/27/10<br /> <br /> A) Deadlift 3x5 315,315,300#<br /> B) pullup/sandbag row 3x5/10 81# sandbag<br /> C) DB row 3x5 90#<br /> D) barbell row 3x25 65#<br /> <br /> circuit 2x10<br /> sandbag toss to back<br /> double under<br /> chin up<br /> ring push up</span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-6961762707615013134?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/TojDzdZolJgpQW2K7GJw7gIeDcc/0/da"><img src="http://feedads.g.doubleclick.net/~a/TojDzdZolJgpQW2K7GJw7gIeDcc/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/TojDzdZolJgpQW2K7GJw7gIeDcc/1/da"><img src="http://feedads.g.doubleclick.net/~a/TojDzdZolJgpQW2K7GJw7gIeDcc/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/u9mYRctVAN4" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/04/workout-42710.htmltag:blogger.com,1999:blog-6240285607736309177.post-89159199967616293322010-04-26T18:58:00.000-07:002010-04-26T18:58:03.545-07:002010-04-26T18:58:03.545-07:00Top Guns Fitness Workout 4/26/10<br /> <br /> <br /> <br /> <br /> A) Plyo push up/DB Bench press 3x3-5 90,85,80<br /> <br /> B) Inc Ball Throw/Inc DB Press 3x3-5 65,70,60(alt press)<br /> <br /> C) Weighted dips 4x5 45<br /> <br /> D) push ups 5x20<br /> <br /> E) double hurdle box jump 15x<br /> <br /> F) ropes 15on15off 4x, 2 rounds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6240285607736309177-8915919996761629332?l=topgunsfitness.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/SN_xIKZNTHl7FTgdSOQxPRtAqYg/0/da"><img src="http://feedads.g.doubleclick.net/~a/SN_xIKZNTHl7FTgdSOQxPRtAqYg/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/SN_xIKZNTHl7FTgdSOQxPRtAqYg/1/da"><img src="http://feedads.g.doubleclick.net/~a/SN_xIKZNTHl7FTgdSOQxPRtAqYg/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/TopGunsTraining/~4/prYmg7h7fAM" height="1" width="1"/>TopGunsFitnesshttp://www.blogger.com/profile/12615372129546053200noreply@blogger.com0http://topgunsfitness.blogspot.com/2010/04/workout-42610.html