2012 08 12
REST DAY! 24 hours for QUALITY and MAXIMUM REST - Eat - Play - Stretch - Mobility work - Have fun - Hang out with friends
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
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