2013 02 25
26 February 2013 – STRENGTH – Squat 5’s
STRENGTH Workout of the Day MAIN EVENT: 1) Squat (5's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3 - 60% x 3 Set 4 - 65% x 5 Set 5 - 75% x 5 Set 6 - 85% x…
2013 02 25
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 24
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
21 February 2013 – STRENGTH – Deload
Deload Week - Conditioning Focus A. Every Minute on the Minute for 10 minutes complete 3 Overhead Presses at 65% of 1RM B. In 20 Minutes complete as many rounds and reps as possible of: 250 Meter Row 25 Push-Ups
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