Tuesday, August 31, 2010

Monday and Tuesday

Monday: str: dead lift and walking lunges

workout: 21-15-12-9 of power clean, box jump and k2e

tuesday: str- 3x5 push press, 3x10 pull up

workout: 4x800m run, rest 90 seconds between efforts.

I know that some of you guys may not like running that much... believe me, i am in the same boat.  But all of you guys did really well today.  Brooke... I am PROUD OF YOU, now go put your head down and read!

Friday, August 27, 2010


warm up of the week

workout:  3 rounds

row 500m
20 burpees
run 400m

Nice intense cardio workout!  Great times posted by all!  Michelle had the female time of the day with 19:02 and Hunter sprinted at the end to eclipse Colin's TOD by a few seconds with a 16:04??? Sorry if i dont have the exact time, but whatever it was... white boy was RUNNING!  Great job!

Thursday, August 26, 2010

Wed and Thursday

wed: 3 rounds of

run 200m
20 thrusters @75-95
15 pull up
30 push up
45 squat

break the pull, push, squat up into three rounds of cindy


7 sets of 5 "touch and go" clean and jerk.  work up in weight until you find a load that is hard but doable.  There should be no failed reps.

Tuesday, August 24, 2010

Friday of Last week and Monday!

Friday: Every min on the min for 20 min

5 pull up
10 push up
7 kbs


We started the week of right with...

Fight Gone Bad

1min of wall ball, sumo deadlift high pull, box jump, push press, row, rest.  repeat for 3 total times.


We launched our boot camps today and we had an amazing turn out!  I can not tell you how awesome it was to see full classes through out the day.  Keep spreading the word about our free Saturday sessions, bring a friend and lets make boot camp an awesome 8 weeks!  Also, we have a new boot camp blog under the friends and info link.  Feel free to check it out and spread the word!

warm up of the week

workout:  400m run, 20 toes to bar,  10 double unders, 15 toes 2 bar, 20 doubles, 10 toes 2 bar, 30 double unders, 5 toes 2 bar, 40 doubles, run 400m

Thursday, August 19, 2010


warm up of the week

str: off day

wod: 3rft

10 ground to over head
200m run

Wednesday, August 18, 2010

AMRAP Wedensday

warm up of the week

str: dead lift 5x1

workout:  20min AMrap of

7 kb front squat
10 walking lunges (right hand)
20 situp
10 walking lunges (left hand)

This workout was a GRINDER.  Tomorrows workout will be crazy fast.... I promise.

Here is an interesting article for our girls about to start college... its loaded with product advertisement, but it pretty decent... Freshman 15

Tuesday, August 17, 2010


warm up of the week

str: 10 min of Handstand work

workout: 5 rounds
20 db push press
15 unbroken ring rows
rest 1 min

after the 5th round, rest 1 min and then run 1 mile for time!

Monday, August 16, 2010


warm up of the week

str: find 1rm in any pressing movement.  Josh had a 280 push jerk today.  couldve made more, but left a little in the tank for next time

workout: 3 power clean, 3 hang squat clean, 5 pull up, 5 ring dip, 10 cal row Amrap 20min!  Great Job today everyone!  The energy in the gym was awesome!

Friday, August 13, 2010


warm up of the week

STR: Front Squat Max Load

wod: 3 rounds

run 400m
20 thruster @115
10 burpee

Have a great weekend guys and gals!!!  Saturday Open gym as always!

Thursday, August 12, 2010


warm up of the week

str: 2min of Lsit

workout: 50-40-30-20-10 double unders, 5-5-5-5-5 of Ring Hspu and Ring Dip

Great at one thing or average at a lot of things?

Wednesday, August 11, 2010

Wild Wednesday!

warm up of the week

str: work up to a heavy power clean

workout: 21-15-9

deadlift 60%-70%
pull up
sprint 50m between the rounds

Tuesday, August 10, 2010


Warm up of the week

Str: Thruster 3x10

Workout: 5 rounds

6 power snatch @95
9 ring push up
12 box jump 30in
rest 1 min


Boot Camp:
So I'm not sure if you've heard but Boot Camp is back! If you know anyone, beginner or expert, who is looking for something fun, challenging, and motivating please tell them about Boot Camp! It will be an 8 week program starting August 24th at 6:30pm!!
Most people feel like they have to already be in shape to join a Boot Camp class.... this is not true! All our workouts can be scaled to fit any level of fitness! Right now you are thinking of at least one person who has said they are too out of shape to come to Versus! Or they are too scared or intimidated..... Boot Camp is the place to start, I promise! We have done this before and I have seen it work!
For more info please go to http://www.versusstrengthandconditioning.com/p/boot-camp.html

Monday, August 9, 2010


warm up: run 400m, 10 wallball, 10 sdlhp, 10 box jump, 10 push press, 3 rounds

str: press 3x5, ring row 3x15

workout: 4 rounds

15 sdlhp
20 sit up

Thursday, August 5, 2010

Wed and Thursday

Wednesday:  2 rounds

row 500m
30 burpee
25 kbs
rest 3min

Thursday: 1 round

2-4-6-8-10 power clean
3-6-9 pull up, push up, jump squat

2 clean, 3-6-9, 4 clean 3-6-9 etc...

Are you alive?

Tuesday, August 3, 2010


Warm up: general

str: double under ladder 5-10-15-20-15-10-5 OPT style

Workout:  3 rounds

50 air squat
12 pull up
8 hang power clean

Here is a list of quotes from John Wooden... I really liked this man.  Here

Sometime, for some reason or another, people want something but lose the motivation to achieve it...

Things are suddenly clearer...

Monday, August 2, 2010


Warm up: general

workout: 15min amrap

push press 5 and box jump 7

Hope everyone had a great day!  We were super excited to see Brooke, Lacy and "Kay" back in action!  Still missing a few of our beloved teachers... hope to see you guys soon.

Other news:  Boot camp is starting up!  Boot Camp is the perfect way to get started with Versus.  FYI, you better sign up, its filling up fast!  call me @ 601.554.6254 or email me @ steve@versusstrengthandconditioning.com

More Boot Camp Info Click HERE

Sunday, August 1, 2010


It will be in the upper 90's all week.  Please make sure you hydrate, and eat before you come to the gym. 

The workout on friday was: run 1 mile and then do 150 wall balls.

With that said... its gonna be another tough week.  Not the same as last week but definitely TOUGH!

On the subject of tough...