Workout of the Day For time: 1000m Ski then... 21-15-9 Wall Balls Toes-to-Bar then... 1200 meter run then... 21-15-9 Wall Balls Toes to Bar then... 1500 meter row
2013 05 02
Workout of the Day A) Five Sets of: Floor Press x 3 reps @ 22X1 Rest 60 seconds Heavy KB swings x 20 Rest 2 Minutes B) Three Rounds for Time of: Hang Power Snatch (115/75) x 10 reps Ring Dips x 20 reps Double Unders x…
2013 05 01
Workout of the Day A) Take 20 minutes to work up to today's 1-Rep Max Clean Rest 2 minutes in between sets B) Complete five rounds for time of: 9 Deadlifts (135/95) 6 Cleans 3 Shoulder to Overhead *5 burpee penalty every time you drop the…
2013 04 30
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
2013 04 29
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