2013 04 29
Workout of the Day A) Five Sets of: Push Press x 3 reps Rest 60 seconds Barbell Rows x 6-8 reps Rest 60 Seconds B) For time: Burpee Pull Ups: 10-9-8-7-6-5-4-3-2-1 200m run in between sets
Workout of the Day A) Five Sets of: High Bar Back Squat x 5 reps Rest 60 second Front Leaning Rest on Rings x 90 seconds Rest 2 minutes B) In one minute complete 3 Deadlifts (75% 1-RM) and in the remaining time complete max effort pull…
2013 04 28
2013 04 27
Workout of the Day A) Five Sets of High Hang Snatch x 1.1.1 Rest 2-3 minutes in between sets B) Return of "THE RIF" Clean/Hang Clean/Hang Clean + Jerk ladder Weights: 135/165/195 (Men) Weights: 95/115/135 (Women) everyone should scale accordingly... The workout…
2013 04 26
Workout of the Day A) Five Sets of: Floor Press x 5 reps @22X1 Rest 60 seconds Pendlay Rows x 10 reps Rest 2 minutes B) In 20 minutes complete as many rounds as reps as possible of: 250M row 10 Ring Dips 10 Pull Ups 10 Burpees…
2013 04 25
2013 04 24
Workout of the Day A) Five sets of: Front Squat x 5 reps @22X1 Rest 20 seconds Chest-to-Bar Pull-Ups x 15 reps Rest 3 minutes B) Complete rounds of 15-12-9-6-3: Overhead Squats (95/65) Burpees …
2013 04 23
Workout of the Day A) Six sets of: 3 position clean (Floor, Hang, High Hang) Rest 2-3 minutes in between sets B) "Running Elizabeth" 21 Cleans(135/95) 21 Ring Dips 400m Run 15 Cleans 15 Ring Dips 400m Run 9 Cleans 9 Ring Dips 400m Run …
2013 04 22
Workout of the Day A) Four Sets of: Romanian Deadlift x 6-8 reps @21X1 Rest 90 seconds Handstand Push-Ups x Max Reps B) Three rounds for time of: 50 Double Unders 20 Box Jumps 20 Toes to Bar
2013 04 21
Workout of the Day A) Every minute on the minute for 8 minutes 3 Thrusters 6 Burpees B) "Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
2013 04 20