2012 08 19
Workout of the Day A. Four sets of: Front Squat x 5-7 reps @ 30X1 Rest 90 seconds L-Sit x Max Hold (or elapsed time of 45-60 seconds) Rest 90 seconds B. In teams of two, partners alternate to complete 10 rounds each of: 135/95 lb Power Cleans…
2012 08 18
Workout of the Day A. Bench/Floor Press 5 x 5 Rest 2 Min Max Reps Ring Row Rest 2 Min B. Three Rounds of: 1 Min. Ring Push-Up 1 Min. Hollow Rock 1 Min. Handstand Hold 1 Min. Hanging (with active shoulders and a hollow body) 1…
2012 08 17
Workout of the Day A. Five sets of: 2-Position Clean (One from the ground, one from the hang) Rest 2-3 minutes between sets The goal is to focus on putting yourself in the correct positions, and then executing the lift with speed and intensity. Do not sacrifice speed…
2012 08 16
Workout of the Day Every four minutes, for a total of six sets, complete: 135/95 lb Front Squats x 10 reps 400 Meter Run Weight must be taken from the ground – no racks.
2012 08 15
Workout of the Day A. Take 15 minutes to find today’s 1-RM Push Press B. For time: Row 1000 Meters immediately followed by . . . Three sets of: 95/65 lb Push Press x 10 Reps 24″/20″ Box Jumps x 15 reps Run 600 Meters …
2012 08 14
Workout of the Day A. Four sets of: Pistols x 6-8 reps each leg (note progression or weight used) Rest 90 seconds Single-Arm Row x 10-12 reps each arm Rest 90 seconds B. Four sets for times of: Burpees x 10 reps 32/24 kg Kettlebell Swings x 15…
2012 08 13
REST DAY! 24 hours for QUALITY and MAXIMUM REST - Eat - Play - Stretch - Mobility work - Have fun - Hang out with friends
2012 08 12
Workout of the Day A. Deadlift x 15 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 5 reps Rest 20 seconds Ring Push-Ups x Max reps…
2012 08 11
Workout of the Day A. Spend 15-20 minutes on gymnastic skills/ring work B. Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push Press (95/65 lbs) 60 seconds…
2012 08 10