Workout of the Day A. Take 12-15 minutes to build to a 1-RM Shoulder Press B. Complete as many rounds as possible in 12 minutes of: 3 Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 250 Meter Row
2012 12 21
Workout of the Day A. Take 10-12 minutes to work up to a heavy, but not 1-RM, Power Clean B. Every minute, on the minute, for 20 minutes, perform: 3 Power Cleans 5 Burpees Score the total amount (in lbs) successfully cleaned during the workout. If you do…
2012 12 20
20 December 2012 – STRENGTH – Squat 5’s
Strength Workout of the Day MAIN EVENT: 1) Squat (5's week) ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS TONIGHT AND CONTINUE DOING SO GOING FORWARD...USE THE PERCENTAGES BELOW TO FIGURE OUT WEIGHTS [All numbers are based off of 90% of your 1-RM. For example, your…
2012 12 20
Workout of the Day A. Four sets of: Kettlebell Walking Lunge x 20 steps Rest 90 seconds Ring Rows x 8-10 reps @ 2111 Rest 90 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:…
2012 12 19
18 December 2012 – STRENGTH – Press 5’s
Strength Workout of the Day MAIN EVENT: 1A) Press (5's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off…
2012 12 18
Workout of the Day A. Take 6-8 minutes to build to a heavy 3-rep Deadlift and then . . . Deadlift x 15 reps (touch and go) Rest 30 seconds Ring Push-Ups x Max Reps Rest 3 minutes Deadlift x 10 reps (touch and go) Rest 30 seconds Ring…
2012 12 18
Workout of the Day “Daniel” For time: 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65 lbs) 800 Meter Run 21 Thrusters (95/65 lbs) 400 Meter Run 50 Pull-Ups
2012 12 17
2012 12 16
Workout of the Day Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible. Rest three minutes and repeat for a total of five cycles. Post number of wall ball shots completed each round.
2012 12 15
Workout of the Day A. Five sets of: Cleans x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes between sets B. “Diane” Complete rounds of 21, 15, and 9 reps for time of: 225/155 lb. Deadlift Handstand Push-Ups
2012 12 14