20/09/11
Tue ,20/09/2011Workout Of the Day
Skill of The Week – L-sit - 1min hold in as many sets as needed
Strength - Deadlift 1-1-1-1
4 Rounds For Time
250m Row
5 Push Press @ 155#/110#
Archive for September, 2011
19/09/11
Mon ,19/09/2011Workout Of the Day
Skill of The Week – L-sit - 1min hold in as many sets as needed
Strength - Press 1-1-1-1
For Time
200m walking lunges
30 burpees
200m walking lunges
18/09/11
Sun ,18/09/2011
17/09/11
Sat ,17/09/2011Workout Of the Day
Skill of The Week – Muscle-ups 12min AMRAP 3 Power Cleans @ 185#/130# 15 Push-ups 20 Double Unders
16/09/11
Fri ,16/09/2011Workout Of the Day
Skill of The Week – Muscle-ups
Strength - Tempo lift - Back Squat 4-4-4-4 % 80% 4sec up 4sec down 2 min between sets 3 Rounds For Time and Reps1k Run Max Effort Ring Dips Post Time and Total Reps
15/09/11
Thu ,15/09/2011Workout Of the Day
Skill of The Week – Muscle-ups
Strength - Tempo lift - Bench 4-4-4-4 % 80% 4sec up 4sec down 2 min between sets
5 Rounds For Time
30 Double Unders
10 KB Swing @ 32kg/24kg
14/09/11
Wed ,14/09/2011Workout Of the Day
Skill of The Week – Muscle-ups"JACKIE" For Time 1000m row 50 Thrusters @ 45#/30# 30 Pull-ups
13/09/11
Tue ,13/09/2011Workout Of the Day
Skill of The Week – Muscle-ups
Strength - Tempo lift - Deadlift 4-4-4-4 % 80% 4sec up 4sec down 2 min between sets
4 Rounds For Time
1 Bear Complex 135#/95#
400m run
1 Bear Complex = 5 rounds of
power clean
front squat
push press
back squat
push press
bar can rest on ground
12/09/11
Mon ,12/09/2011Workout Of the Day
Skill of The Week – Muscle-ups
Strength - Tempo lift - Press 4-4-4-4 % 80% 4sec up 4sec down 2 min between sets
3 Rounds For Time 50 Double Unders 75 Air Squats
11/09/11
Sun ,11/09/2011Workout Of the Day
Level 1 cert is running in the gym so we will be are outside in the parking lot today!
For Time
21-15-9
Deadlift 225/155
Burpee