Run one minute turn around and run back. "1 in/1 out" Rest as needed. Front Squat / Push-Jerk 3-5-7-5-3 reps Rest as needed. "1 in/1 out" Notes: 1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make it back in one minute, … [Read more...] about Monday 011217
Front Squat
Thursday 011115
Glute Ham developer Medicine Ball Throw Sit up, 1 minute 1.5 pood Kettlebell swing, 1 minute Rest Perform 3-5 Rounds of this Circuit for Time: 10 Front Squat "Double Up" Rope Climb Rest Glute Ham developer Medicine Ball Throw Sit up, 1 minute 1.5 pood Kettlebell swing, 1 minute … [Read more...] about Thursday 011115
Monday 011105
Clean and Jerk, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 15 Pull ups 10 Front squat 1.5 pood Kettlebell swing, 2 minutes … [Read more...] about Monday 011105
Tuesday 011023
Complete as many rounds in 30 minutes as you can of: 5 Front squats; body weight 1 Muscle up 20 inch Box jump, 15 reps … [Read more...] about Tuesday 011023
Tuesday 011016
50 Sit ups 15 Thrusters 20 Pull ups 12 Thrusters 15 Pull ups 9 Thrusters 10 Pull ups 50 Sit ups Notes: 1. Increase load with each set of Thrusters. 2. This is a fifteen minute workout. 3. A "Thruster" is a deep front squat/push-press combo (where have you been?). 3. Nice. … [Read more...] about Tuesday 011016
Monday 010924
Overhead squat, 20-20-20 reps Front squat, 10-10-10 reps Back squat, 5-5-5 reps Notes: 1. Increase load dramatically proceeding from Overhead to Front to Back Squats. 2. Use perfect form, or it's not a squat. 3. Use same load for all three sets of each exercise. 4. Rest as needed. … [Read more...] about Monday 010924
Monday 010820
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
Thursday 010621
Three rounds for time of: 25 Sit-ups 25 Thrusters (off 10" box), (~25 RM load) 3 Rope Climb Notes: 1. Try this sit-up: touch fingers from opposite hands together behind thighs without touching your legs with your arms, hands, or fingers then lower back to flat on ground with hands overhead. 2. Thruster, as a reminder, is a front squat/push-press. With what percentage of your … [Read more...] about Thursday 010621
Friday 010601
Row 1000 meters @ a 2:00/500 meter pace or greater Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps Row 500 meters @ a 1:45/500 meter pace or greater Powerclean (from ground) same load as Sumo dead/highs X 21 reps Row 250 meters @ a 1:30/500 meter pace or greater Front Squat, same load as Sumo dead/highs on 10" box X 21 reps Yeah! Oh, you're welcome. … [Read more...] about Friday 010601
Saturday 010505
Back extension 15-15-15 slow and pretty. Snake or wave up. Dumbbell "thruster" from 10" box 20-15-10 max weight each set. No "rocking up" or "plunking down" 1000 meter row. (Thruster is a front-squat/push-press combo movement.) … [Read more...] about Saturday 010505