Workout of the Day Every four minutes, for a total of six sets, complete: 135/95 lb Front Squats x 10 reps 400 Meter Run Weight must be taken from the ground – no racks.
2012 08 15
Workout of the Day A. Take 15 minutes to find today’s 1-RM Push Press B. For time: Row 1000 Meters immediately followed by . . . Three sets of: 95/65 lb Push Press x 10 Reps 24″/20″ Box Jumps x 15 reps Run 600 Meters …
2012 08 14
Workout of the Day A. Four sets of: Pistols x 6-8 reps each leg (note progression or weight used) Rest 90 seconds Single-Arm Row x 10-12 reps each arm Rest 90 seconds B. Four sets for times of: Burpees x 10 reps 32/24 kg Kettlebell Swings x 15…
2012 08 13
REST DAY! 24 hours for QUALITY and MAXIMUM REST - Eat - Play - Stretch - Mobility work - Have fun - Hang out with friends
2012 08 12
Workout of the Day A. Deadlift x 15 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 5 reps Rest 20 seconds Ring Push-Ups x Max reps…
2012 08 11
Workout of the Day A. Spend 15-20 minutes on gymnastic skills/ring work B. Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push Press (95/65 lbs) 60 seconds…
2012 08 10
Workout of the Day A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 2 minutes Weighted Pronated-Grip Pull-Ups x 5-7 reps Rest 2 minutes B. For time: 12 Deadlifts (75% of 1RM) 400M Run 20 Kettlebell swings (32kg/24kg) 400M Run 50 Air Squats 400M…
2012 08 09
Workout of the Day A. Snatch -- Take 15-20 minutes to build a heavy single B. Complete as many rounds and reps as possible in 9 minutes of: 3 Power Snatches (135/95) 6 Handstand Push-Ups 9 Ring Dips Post loads and time to comments.…
2012 08 08
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…
2012 08 07
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