2012 08 07
Workout of the Day Complete as many rounds and reps as possible in 6 minutes of: 100 Meter Run 10 Burpees Rest 3 minutes, and then . . . Complete as many rounds and reps as possible in 6 minutes of: Kettlebell Swings x 15 reps Push-Ups x…
A. Eight sets of: Shoulder Press @ 20X1 Set 1 – 5 Reps Set 2 – 3 Reps Set 3 – 3 Reps Set 4 – 2 Reps Set 5 – 2 Reps Set 6 – 1 Rep Set 7 – 1 Rep Set 8 – 1 Rep Rest 2…
2012 08 06
REST DAY! Mobility and Maintenance. Get familiar with Kelly Starrett's Mobility WOD. * Choose 1-2 Thoracic Mobility drills and spend 5-10 minutes with them * Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills and spend 10-12 minutes with…
2012 08 05
Workout of the Day A. Four sets of: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Rest 90 seconds Hand Stand Skill Work Rest 90 seconds Double Unders Skill Work B. Three rounds for time of: 185/135 lb Front Squats x 8 reps 400 Meter…
2012 08 04
Workout of the Day A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Pull-Ups x Max reps Rest 90 seconds B. For time: 24/16 kg Kettlebell Swings x 50 reps Hand-Release Push-Ups x 25 reps Kettlebell Swings x 40 reps Hand-Release Push-Ups x…
2012 08 03
Workout of the Day For Max Reps (or calories) 2 Minutes Row for Calories Rest 2 minutes 2 Minutes Max Reps Kettlebell Swings (24/16kg) Rest 2 minutes 2Minutes Max Reps Burpees Rest 2 minutes 2 Minutes Max Reps Sit-ups Rest 2 minutes 2 Minutes Row for Calories Post…
2012 08 02
Workout of the Day A. Five sets of: Barski Cleans (perform 3 consecutive cleans from the high hang position without straps. Thanks to Greg Everett at Catalyst Athletics for the demonstration) Rest 2 minutes B. Complete as many rounds and reps as possible in 9 minutes of: 135/95…
2012 08 01