2013 04 19
Workout of the Day A) Every minute on the minute for 10 minutes complete: 1 Power Clean 3 Push Jerks (65-75% of 1RM Jerk) B) Complete as many rounds and reps as possible in 12 min of: 5 Front Squats (60-70% 1 RM) 10 Ring Rows 20 Double…
Workout of the Day A) Six Sets of: Snatch + Hang Snatch (rest 2-3 minutes in between sets and use the time to work on shoulder mobility) B) For time: Chest-to-Bar Pull-Ups 10-9-8-7-6-5-4-3-2-1 Handstand Push-Ups 1-2-3-4-5-6-7-8-9-10 Stair run in between each "round" So, you'll complete 10…
2013 04 18
Workout of the Day *** To our Mayhem competitors...this should go without saying, but for you guys the workout below reads "R-E-S-T" *** "Omaha Opie" Run 400 meters -then Five rounds of: 6 Lateral Burpees 12 Overhead Squats (95/65) 18 Toes-to-Bar - then…
2013 04 17
Workout of the Day A) Take 20 minutes to find today's 1RM Shoulder Press B) For Time: 115/75lbs Shoulder to Overhead x 30 reps 600 Meter Run Wall Balls x 40 reps
2013 04 16
Workout of the Day A) Five Sets of: Power Cleans x 1.1.1 (rest 10 seconds in between singles) B) For time: 12-9-6-3 reps of Deadlift (75% of 1RM) Box Jump (24"/20") Chest-to-Bar Pull-Ups
2013 04 15
Workout of the Day A) Four Sets of: Paused Front Squat x 4-6 reps @ 22X1 Rest 20 seconds Split Jumps x 10/leg Rest 3 minutes B) Complete as many rounds as reps as possible in 10 minutes of: 20 Weighted Lunges (10/leg) 30 KB Swings 40…
2013 04 14
2013 04 13
2013 04 12
Workout of the Day A) Five Sets of: Floor Press x 5 reps @32X1 Rest 90 Seconds Pendlay Rows x 8-10 reps Rest 90 Seconds B) In 7 minutes complete as many rounds and reps as possible of: 1 Push Press (65% of 1RM) 1 Burpee 2…
2013 04 11
Workout of the Day A) In 10 minutes complete as many rounds and reps as possible of: 200m Run 15 Pull-ups Rest 5 min B) In 10 minutes complete as many rounds and reps as possible of: 250m Row 20 Burpees Rest 5 min …
2013 04 10