Tabata squats 10 Muscle ups Tabata squats Notes: 1. Rest as needed. 2. Take minimal assistance on muscle-ups where needed. … [Read more...] about Friday 020412
Air Squat
Tuesday 020409
Five rounds of: Back squat, 10 reps. Walk on Hands 50 yards. Notes: 1. Easy pace - rest as needed between all efforts. 2. Have spotter hold ankles for Hand-walk. 3. Big load on squat. … [Read more...] about Tuesday 020409
Monday 020401
Three rounds each for time of: 100 Medicine ball squats "Triple up" rope climb Notes: 1. "Triple-up" on rope is touching floor with toe-only between three ascents. It's timed from floor to floor. 2. Squats that don't break paralell are insulting; subtract one for each. 3. Medicine ball is 20 lbs. … [Read more...] about Monday 020401
Thursday 020328
50 Sit-ups Tabata Front Squats with Olympic Bar 50 Sit-ups Notes: 1. Tabata Interval is 20 seconds of work followed by 10 seconds of rest repeated for 8 intervals. 2. Rest before and after Tabata Squats … [Read more...] about Thursday 020328
Friday 020329
Three rounds of: 1 mile Bike 20 Cleans; alternating powerclean and squat clean. Notes: 1. Power clean is pulling bar to racked position whereas squat clean is pulling yourself down to racked position, i.e., catching high and catching low. 2. Rest as and where needed, but not during cleans. 3. Go all out on sprints. … [Read more...] about Friday 020329
Wednesday 020313
Alternate exercises for 5 sets of each. Hang Clean/Front Squat (combined move) 10 reps at bodyweight. Rope Climb, twice up and down with touch and go only on bottom. (Doubles climbing length) Rest after rope as needed, not between clean/squat and rope! … [Read more...] about Wednesday 020313
Thursday 020307
Sit up 30-25-20,reps Tabata Squats Sit up 30-25-20, reps Notes: 1. It's time for a good number of our athletes to complete 20 squats (full range - of course - the only one's we count) in each of eight twenty second intervals. 2. Rest as desired between Sit-ups and Tabata Squats. "Stick to the basics and when you feel you've mastered them it's time to start all over again, … [Read more...] about Thursday 020307
Saturday 020223
Can you perform this sequence every minute on the minute for thirty minutes? Straight arm, straight body, straight leg pull to inverted hang on pull-up bar. Lower to normal hang and perform 1 pull-up. Lower to hang and pull knees to elbows. Drop and perform 7 squats. Drop to floor and perform three push-ups. Notes: Count total circuits completed within thirty … [Read more...] about Saturday 020223
Friday 020215
800 meter Run Rest 5 minutes 500 meter Row Rest 5 minutes. 20 pound Wallball, 50 shots. REST 5 minutes. 1 mile Bike Notes: 1. Add times for all four efforts. 2. Wallball reps come from full squat and shot is two feet over reach. … [Read more...] about Friday 020215
Thursday 020207
Seven rounds for time of: 5 Pull ups 7 Dips (use rings if you got'em) 1 Rope climb 10 Push ups 12 Back/Hip Extension 15 Sit ups 20 Squats … [Read more...] about Thursday 020207