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
21 April 2013 – Conditioning Class
Hope to see everyone tomorrow for the Sunday Funday Conditioning Workouts at 10AM and 11AM: Floor warmup and stretching followed by: 2 rounds of: 3-minute row 3-minute ski 1 minute plank 2 minutes situps 2 minute lateral KB squats 1 minute burpees 1 minute jump rope or jumping jacks…
2013 04 20
20 April 2013 – STRENGTH – Squat 1’s
STRENGTH Workout of the Day MAIN EVENT 1A) Squat (1's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3 - 60% x 3 Set 4 - 75% x 5 Set 5 - 85% x 3 Set 6 - 95% x…
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…
2013 04 19
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
18 April 2013 – STRENGTH – Floor Press 3’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (3's week) @22X1 [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max,…
2013 04 17
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