Rope Climb & Handstand: Six ascents Twenty minutes of handstand practice. Squat 4 sets, 10,8,6,4 reps Row 2000 meters … [Read more...] about Thursday 021205
Air Squat
Thursday 021128
Four rounds for time of: Rope climb 25 Push-ups Then, Squat 15-5-3 reps Row 1000 meters … [Read more...] about Thursday 021128
Friday 021122
1) "Warm Up": Bike 20 minutes at a warm-up pace. We are doing three sets of back squats at twenty-one reps each. Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats. These specialized movements are tough! Make damned sure you warm-up thoroughly with "air squats" and stretching first. 2) "Power squat": Lower and rise as quickly as … [Read more...] about Friday 021122
Saturday 021123
30 Ab-bench at max weight (or other sit-up that ranges from trunk extension through to flexion) 25 Back extension 50 Squats Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) Six sets of dips (max effort, record the total, take as much time as needed between sets) OR, if you have a muscle-up, Ten sets of muscle-ups (max effort, take … [Read more...] about Saturday 021123
Friday 021115
Five rounds for time of: 25 Squats 10 Pull Ups 10 Dips … [Read more...] about Friday 021115
Saturday 021116
Bike 20 minutes at a warm-up pace. 21 "Power squat": Lower and rise as quickly as you can while maintaining PERFECT form. 21 "Bottom to bottom squat": Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds. 21 "Super slow squat": Take twenty seconds … [Read more...] about Saturday 021116
Tuesday 021112
Snatch 1-1-1-1-1 reps Rest Three rounds for time of: 20 Push-ups 10 Squat cleans Glute Ham developer Medicine Ball Throw Sit-up: 2 minutes … [Read more...] about Tuesday 021112
Sunday 021103
Two rounds for time of: Tabata Squat Handstand walk, 4 minutes Note: If you can't walk on your hands hold a handstand for as much of the 4 minutes as possible. … [Read more...] about Sunday 021103
Wednesday 021030
Complete tabata intervals of: Squat Glute-ham developer sit ups Pull-ups Push press Row Notes: 1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take any break you need between exercises. 3. Total the weakest intervals from each of the 5 exercises for score. 4. On the rower, measure the intervals by calories, not meters. … [Read more...] about Wednesday 021030
Friday 021018
Set-up the rower for intervals of twenty seconds work and ten seconds rest. Set the rower to display meters in the lower window. Go all out on the first effort. On subsequent efforts work to capture as many meters as in the first effort. In the same interval pattern, 20on/10off X 8, Squat Pull-ups Push-ups Sit-ups If you transition from one exercise to the next in ten … [Read more...] about Friday 021018