Three rounds for time of: 20 pound Wall ball, 25 shots 15 Pull-ups Notes: 1. The Wall-ball drill is a front squat push press throw towards a spot on the wall about two feet above max reach. On rebound catch, recoil to squat and immediately squat, throw, catch, repeat. 2. Time workout for all three rounds … [Read more...] about Monday 010820
Air Squat
Wednesday 010808
Tabata Squats Rest 4 minutes Tabata Squats Rest 4 minutes Tabata Squats Notes: 1. The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort. 3. Add the three scores from each effort for a total score for the workout. 4. 60 is a good score … [Read more...] about Wednesday 010808
Monday 010730
20 pound Wall-ball, 50 shots Bike for 1 mile 20 pound Wall-ball, 50 shots Rest 3 minutes Bike 1 mile 20 pound Wall-ball, 50 shots Bike 1 mile Notes: 1. Count only those Wall-Ball shots that clear your reach by at least a foot and start from a deep squat 2 Time both rounds. Which was quicker? … [Read more...] about Monday 010730
Monday 010723
Tabata Squat Rest 2 minutes. Push-press 1/3 bodyweight 50 reps. Rest 2 minutes. Perform Tabata total from earlier, in one set, in less than 4 minutes. Rest 2 minutes. Two minutes push press with 1/3 bodyweight (max reps within two minutes). … [Read more...] about Monday 010723
Monday 010716
Back Squat, Tabata Intervals, 10" Box Dips, max set Back Squat, total from Tabata effort, 10" Box, single set Dips, max set Notes: 1.Perform the Tabata Squats with 45 to 95 lbs, work for twelve reps at each of the eight intervals. 2.On the second set of Squats perform in a single set the total (96, hopefully) performed in all eight Tabata Intervals. 3. Rest no more than two … [Read more...] about Monday 010716
Friday 010706
Run 400 meters 15 Knees to Elbows Squat 15 Rep max weight, 15 reps, off 10" box 15 Knees to Elbows Squat 10 Rep max weight, 10 reps, off 10" box 15 Knees to Elbows Squat 5 Rep max weight, 5 reps, off 10" box Run 400 meters, repeat starting run time … [Read more...] about Friday 010706
Saturday 010707
Powerclean 15 reps Tabata Squat Powerclean 15 reps Tabata Squat What is the minimum number of squats in any twenty second interval? What percentage of your weight did you powerclean? How long did the workout take? … [Read more...] about Saturday 010707
Monday 010709
Powerclean, 15 reps Tabata Squat Powerclean, 15 reps Tabata Squat What is the minimum number of squats in any twenty second interval? What percentage of your weight did you powerclean? How long did the workout take? … [Read more...] about Monday 010709
Tuesday 010703
2 rounds of this circuit: 50 20" Box Jumps in 2 minutes Lunge 2 minutes, record steps Bike 2 minutes for distance Squat 2 minutes, record reps Rest 5 minutes … [Read more...] about Tuesday 010703
Thursday 010628
Two rounds for time of: Farmer's walk 100 feet Rope climb X 2 Back Squat, 10 reps Row 500 meters Notes: Our best will, 1. Squat and Farmer's Walk at your bodyweight 2. Row a sub 1:30 500-meters if you're able … [Read more...] about Thursday 010628