rss 2.0 feed
Warm-up:
500m Row
3 Rounds:
10 Barbell FSquats
10 Pullups (CTB)
10 Barbell Push Press
Power:
Front Squat 3-3-3
Workout of the Day:
21-15-9 Reps of
Thrusters (95/65)
Box Jumps
Pushups
Post time, load and thoughts to comments
Archives
February
2012
January 2012
December 2011
November 2011
October 2011
September 2011
August 2011
July 2011
June 2011
May 2011
April 2011
Complete Archives
January 2012
December 2011
November 2011
October 2011
September 2011
August 2011
July 2011
June 2011
May 2011
April 2011
Complete Archives
Feeds
Want this as an RSS feed format? Click the link below...
Tuesday, August 31, 2010
And The Winning Numbers are…
Monday, August 30, 2010
Run the Numbers
Warm-up:
Run 800m
alternating for 3 rounds
8 reps OHS with PVC
8 reps OHS with BAR
Skill:
Turkish Getup with Bar 3x5 each arm
Bells and Bottles!
Workout of the Day:
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Post time and thoughts to comments
Friday, August 27, 2010
All you’ve got!
Warm up:
Challenge/sport: Max double unders in 2 minutes
2 rounds:
Abductor magnus, 30 sec ea side
Calf stretch, 30 sec ea side
10 pass throughs
10 supermans
Work out of the Day:
3 max efforts of:
2K row
Rest 8 min between efforts.
Post times and thoughts to comments.
Thursday, August 26, 2010
A Main site WOD
Warm up:
700 m row/damper 3
3 rounds:
Scorpion stretch, 10 ea side
Iron cross stretch, 10 ea side
Groiner stretch, 10 ea side
Wall balls, 10 reps
Work out of the Day:
For time:
30-25-20-15 and 10 reps of:
Burpees
Box jumps, 24 inch box
Toes to bar
Post rounds and thoughts to comments.
Wednesday, August 25, 2010
“The Chief”
Warm up:
4 Rounds:
10 Partner planks
5 Ring dips
10 Russian med ball twists
5 Dead hang pull ups
It’s gonna be a hot one today guys…get out the squirt guns and call in Animal!
Workout of the Day:
“The Chief”
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Tuesday, August 24, 2010
Freddy’s Revenge!!!
Warm up:
4 Rounds:
10 pass throughs
10 push press pvc
10 med ball cleans to wall balls
10 K2E
Linda & Annette….round 2!!
Work out of the Day:
5 Rounds for time:
5 Rack to overhead, anyhow! (185/115)
10 Burpees
Post times and thoughts to comments.
Monday, August 23, 2010
Here we go!!!
Warm up:
Warm-up:
“Mini” Tabata (4 Rounds of :20sec of work/:10sec Rest) of the following:
Squats
Pushups
Situps
Box Jumps
SPORT:
500 Single Rope Jumps for Time
Good luck with those football daily doubles guys! See you soon!
Work out of the Day:
Deadlifts 5-5-5-5-5
RECOVERY:
Reverse Hypers 2 x 15 reps
Post Loads to comments