18/12/11
Sun ,18/12/2011Workout Of the Day
Skill of The Week – Pistol
4 Rounds for Reps
1min strict chin-ups
1min walking lunges
1min HSPU
1min rest
Archive for December, 2011
17/12/11
Sat ,17/12/2011Workout Of the Day
Skill of The Week – Pistol
21-15-9-15-21
Row ( calories )
Ground-to-overhead @ 115#/80#
16/12/11
Fri ,16/12/2011Workout Of the Day
Skill of The Week – Pistol
Strength - Back Squat 1-1-1-1-1
For Time
2k run
15/12/11
Thu ,15/12/2011Workout Of the Day
Skill of The Week – Pistol
Strength - Bench 1-1-1-1-1
6 RFT
3 Power Cleans @ 155#/110#
6 FS @ 155#/110#
9 Burpees
14/12/11
Wed ,14/12/2011Workout Of the Day
Skill of The Week – Pistol
MAX EFFORT - T2B
4 RFT
25 DU
10 Ring-dips
13/12/11
Tue ,13/12/2011Workout Of the Day
Skill of The Week – Pistol
Strength - DL 1-1-1-1-1
10min AMRAP
200m run
10 pull-ups
5 box jump as high as possible
12/12/11
Mon ,12/12/2011Workout Of the Day
Skill of The Week – Pistol
Strength - Press 1-1-1-1-1
21-15-9
KB Swing @ 32kg/24kg
burpees
11/12/11
Sun ,11/12/2011Workout Of the Day
Skill of The Week – MU For Time 1000m row 10 Thrusters @ 65#/45# 10 Pull-ups 900m row 9 Thrusters @ 65#/45# 9 Pull-ups ........ 100m row 1 Thruster @ 65#/45# 1 Pull-up
10/12/11
Sat ,10/12/2011Workout Of the Day
Skill of The Week – MU
21-15-9
DL @ 225#/135#
Push-up
Supine Ring Row
09/12/11
Fri ,09/12/2011Workout Of the Day
Skill of The Week – MU
Strength - Back Squat 5 @75%, 3 @85%, MAX @95% Snatch 1-1-1-1-1