Workout: Friday 04/30/2010
400m Run 50 Push Ups 50 Goblet Squats 53#/35# 3 times. Then. Tabata Double Unders 8 rounds of 20 seconds of double unders, 10 seconds [...]
Workout: Thursday 04/29/2010
Workout #1 Back Squat - Heavy Single Do this within a 20 minute limit. Workout #2 Complete one rep every 30 seconds for 10 minutes [...]
Workout: Wednesday 04/28/2010
2000m Row - keep pace at or below 1:55 for 500m pace for men. 2:15 or below for women. Then. 50 Man Makers 2 @ [...]
Workout: Tuesday 04/27/2010
50 Straight Setted Double Unders 5 HSPU's 4 times. Then. 50 KB Front Rack Step Ups 2 @ 35#/ 16" / 2 @ 26#/12" 800m Run [...]
Workout: Monday 04/26/2010
50 Pull Ups Must be done within 30 seconds of work, 30 seconds of rest. So, if you can do 20 pull ups in 30 seconds, [...]
Workout: Sunday 04/25/2010
9am "Hell's Hundred" 25 Deadlift 215#/173# 25 Clean & Jerk 125#/83# 25 Thrusters 75#/53# 25 Overhead Squats 45#/33# Post total time. Coaching Tips: The RX'd [...]
Workout: Saturday 04/24/2010
AMRAP in 20 minutes of: 200m Sprint 20 Wall Ball 20#/16# 10 Pull-Ups 5 Burpees Post rounds completed.
Workout: Friday 04/23/2010
Team Workout: In teams of three players, complete the following amount of work while one team member does 200m KB Farmer Walk 2 @ 53#/2 [...]
Workout: Thursday 04/22/2010
Workout #1 "Diane" 21-15-9 Deadlift 225#/155# Handstand Push Up Workout #2 10 Power Cleans M-BW/W-60%BW ( Comp.M-BW+20#/W-BW) 10 Ring Dips 5 times. Workout #3 800m Run [...]
Workout: Wednesday 04/21/2010
AMRAP In 12 minutes of: 2000m Row Burpees Then. 15 Power Snatch 95#/63# (Comp. 115#/78#) 30 seconds max effort on AirDyne 2 minute rest. 3 times. [...]