2013 01 08
Tag Archives: Pull-ups
Workout of the Day A. Five sets of: Floor Press x 5 reps @21X1 Rest 3 minutes between sets B. In 20 minutes complete as many rounds as reps as possible of: 250M row 10 Ring Dips 10 Pull Ups 10 Burpees
8 January 2013 – STRENGTH – Squat 1’s
STRENGTH Workout of the Day MAIN EVENT: 1) Squat (1's week) ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS [All numbers are based off of 90% of your…
2013 01 08
3 January 2013 – STRENGTH – Deadlift 3’s
STRENGTH Workout of the Day MAIN EVENT: 1) Deadlift (3's week) [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, all…
2013 01 03
1 January 2013 – HAPPY NEW YEAR
Workout of the Day A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups,…
2013 01 01
29 December 2012 – STRENGTH – Squat 3’s
Strength Workout of the Day MAIN EVENT: 1) Squat (3's week) ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS [All numbers are based off of…
2012 12 29
24 December 2012 – STRENGTH – Deadlift 5’s
Strength Workout of the Day ***The gym is closed tomorrow for Christmas, but if you're around today from 8a-11a, come by and lift some heavy things off of…
2012 12 24
Workout of the Day 12 DAYS OF CHRISTMAS 1: Stair Run (sprint once up and down) 2: Power Cleans (135/95lbs) 3: Ring Dips 4: Kettlebell…
2012 12 24
20 December 2012 – STRENGTH – Squat 5’s
Strength Workout of the Day MAIN EVENT: 1) Squat (5's week) ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS TONIGHT AND CONTINUE DOING SO GOING FORWARD...USE THE PERCENTAGES BELOW TO FIGURE OUT WEIGHTS [All numbers are based off of 90% of your 1-RM. For example, your…
2012 12 20
Workout of the Day A. Four sets of: Back Squat x 2-4 reps @ 30X1 Rest 90 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 2111 Rest 90 seconds B. For time: Row 1000 Meters then immediately… Complete five rounds for time of: 115/75 lb. Overhead…
2012 12 13
Workout of the Day In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of: Kettlebell Swings (24/16 kg) Pull-Ups Rest exactly 2 minutes, and then . . . Complete rounds of 50,…
2012 12 07