2013 02 24
Workout of the Day A. Four sets of: Back Squat x 4-6 reps @ 30X0- Rest 60 seconds Band Pull Aparts x 20 Rest 60 seconds B. Five rounds for time of: 20 Wall Ball Shots 20 Push-Ups Run 200 Meters
2013 02 23
23 February 2013 – STRENGTH – Deload
STRENGTH Workout of the Day 1) Barbell Complex: Deadlifts x 5 reps Barbell Rows x 5 reps Hang Cleans x 5 reps Push Press x 5 reps Back Squat x 5 reps Pull Ups x 10 reps Complete 5 rounds. Rest 4 minutes in between rounds, going up in…
2013 02 22
Workout of the Day In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: Pull-Ups x 5 reps Burpees x 5 reps Rest 5 minutes, and then, …
2013 02 22
Workout of the Day Five sets for times of: Row 500 Meters 50 Double-Unders 15 Toes to Bar Rest 3 minutes
2013 02 21
Workout of the Day A. Five sets of: Shoulder Press x 2-4 reps @ 21X1 Rest 90 seconds Weighted Pull-Ups x 2 reps @ 21X0 Rest 90 seconds B. Complete rounds of 21, 15 and 9 reps for time of: 115/75 lb Shoulder to Overhead Pull-Ups (take the…
2013 02 20
Workout of the Day A. Three sets of: Walking Lunges with Barbell x 20 steps @ 1010 (10 steps/leg) Rest 60 seconds Front Leaning Rest on Rings x 90second holds Rest 60 seconds; B. For time: 400 Meter Run 30 Front Squats (Heavy) 30 Box Jumps (High)…
2013 02 19
19 February 2013 – STRENGTH – Deload Week
STRENGTH Workout of the Day A. Every Minute on the Minute for 10 minutes complete 3 Power Cleans @ 70% of 1RM B. Three Rounds for QUALITY: 20 Weighted Lunges (10/Leg) 20 Pull-Ups 20 KB swings 20 Barbell Roll-outs 20 Romanian Deadlifts Keep weights heavy-ish, but not…
2013 02 18
Workout of the Day A. Three sets of: Deadlift x 6-8 reps Rest 90 seconds Ring Dips x 12-15 reps Rest 90 seconds B. Against a two minute running clock, complete as many rounds and reps as possible of: 155/105 lb. Deadlift x 12 155/105 lb. Hang Power…
2013 02 18
Workout of the Day “Dissecting Kelly” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24″/18″) 30 Wall Ball Shots (20/12 lbs.) Team members will alternate tasks, with only one member working at any one…
2013 02 17