Run 800 meters Clean 5-5-5-5-5, reps Deadlift 10-10-10, reps Push press, 20 reps Run 800 meters … [Read more...] about Friday 020426
Clean
Wednesday 020424
Run 800 meters Deadlift 5-5-5-5-5, reps Push-press 10-10-10, reps Clean, 20 reps Run 800 meters … [Read more...] about Wednesday 020424
Thursday 020418
For time: Bike 1 mile 1/2 Body weight Clean, 15 reps Bike 1 mile 1/2 Body weight Clean, 15 reps Bike 1 mile 1/2 Body weight Clean, 15 reps Notes: 1. Modify load per ability if necessary … [Read more...] about Thursday 020418
Wedmesdau 020410
For time: 1/2 Body weight Powerclean, 21 reps 400 meter Run 1/2 Body weight Powerclean, 18 reps 400 meter Run 1/2 Body weight Powerclean, 15 reps 400 meter Run 1/2 Body weight Powerclean, 12 reps 400 meter Run … [Read more...] about Wedmesdau 020410
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
Thursday 020321
Three rounds of the couplet: 50 Hang Powerclean, 50 reps 500 meter Row Rest 5 minutes. Notes: 1. Try to complete each round within 150 seconds. … [Read more...] about Thursday 020321
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
Wednesday 020227
For time: 1 mile Bike 75 pound Thrusters, 20 reps 1 mile Bike 75 pound Thrusters, 20 reps Rest fifteen minutes. For time: 500 meter Row 75 pound Powerclean, 20 reps 500 meter Row 75 pound Powerclean, 20 reps Notes: 1. We call this "back to back fights." Sub 7 minutes for each is a good time; sub 6 is amazing … [Read more...] about Wednesday 020227
Sunday 020303
Five rounds of: 5 Powerclean 5 Bench press … [Read more...] about Sunday 020303
Sunday 020224
Three to five rounds of: 65 pound Powerclean, 20 reps 400 meter Run 65 pound Powerclean, 20 reps Rest. Notes: 1."Sandbag" the first and try to improve the time on each of two to four subsequent rounds. Not easy. 2. Ladies, children, and neophytes: 65 pounds is a fit-man's load for this workout. Reduce the weight if all twenty reps cannot be performed rapidly, consistently, and … [Read more...] about Sunday 020224