Complete as many rounds in 30 minutes as you can of: 10 Pull-ups 115 pound Pushpress, 10 reps 1000 meter Row … [Read more...] about Sunday 030216
Pull-Up
Friday 030131
Complete as many rounds in 30 minutes as you can of: 1 mile Bike 10 Pull-ups 135 pound Bench Press, 15 reps … [Read more...] about Friday 030131
Monday 030127
Complete as many rounds in 20 minutes as you can of: Body weight deadlift, 10 reps 10 Pull-ups 800 meter Run … [Read more...] about Monday 030127
Sunday 030119
Repeat this circuit three times with no rest. Push hard; make each set a worthy effort. Use your judgement on the reps. Great athletes will make each set a challenge and execute the movements with great control and technique. Max heart rates are readily available here. For you fighters, this is a fight. Bike a fast mile Sit-ups Back extension Max set of pull-ups Bench … [Read more...] about Sunday 030119
Friday 030117
For time: 500 meter Row Rest Deadlift, 15 reps Max set of pull-ups Rest Deadlift, 15 reps Max set of pull-ups Rest Deadlift, 15 reps Max set of pull-ups Rest 500 meter Row Choose a weight on the deadlift, which you can complete 15 reps but not 16. … [Read more...] about Friday 030117
Saturday 030118
Complete a full Tabata interval of: Row Squat Pull-up Push-up Sit-up You get a minute rest between each exercise. … [Read more...] about Saturday 030118
Saturday 030111
For time: 1000 meter Row 7 Muscle-ups Body weight clean and jerk, 15 reps Notes: Notice the variation on this theme through the week. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. Record time for comparisons T-W-Th-F-Sa. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Saturday 030111
Wednesday 030115
Stretch: back, hips legs, chest, shoulders. Complete a max set of: Sit-up Back extension Knees to elbow Squat Dip Pull-up Deadlift 2000 meter Row Stretch: back, hips, legs, chest, shoulders. See how tough you can make this workout. This is a high intensity training session. We're just doing one set of each exercise make it a killer! Each set should be a max effort. No … [Read more...] about Wednesday 030115
Friday 030110
For time: Max set of pull-ups 800 meter Run Max set of pull-ups 400 meter Run Max set of pull-ups 200 meter Run … [Read more...] about Friday 030110
Thurday 030102
Three round for time of: 1 minute Hollow rock 1 minute Arch rock 10 One legged squats, left leg 10 One legged squats, right leg Hollow Rock: Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair. Arch Rock: Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a … [Read more...] about Thurday 030102