Max set of pull-ups Run 800 meters Max set of pull-ups Run 400 meters Max set of pull-ups Run 200 meters Report entire time for workout and total for pull-ups. … [Read more...] about Friday 010420
Pull-Up
Monday 010416
Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching. About ten to twelve minutes of near constant movement. One minute of jump rope (double under if you're able) followed by one minute of rest. Repeat for a total of five times. Practice your handstand and handstand push-up. Try for three sets of handstand push-ups. One set of back squats at … [Read more...] about Monday 010416
Tuesday 010410
Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one. Warm-up, including sit-ups and back extensions. Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device. OR Do 50 pull-ups and 50 dips without assistance. OR Do 15 muscle-ups on the rings. Finish with sit-ups and back … [Read more...] about Tuesday 010410
Saturday 010407
You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat), push-ups, and sit-ups and back extensions as possible. There's one rule; the total number of reps must include equal counts of each exercise. Work hard and fast. (I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.) … [Read more...] about Saturday 010407
Wednesday 010404
"Tabata Interval" Squat (Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes) Rest 4 minutes 20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press Rest 3 minutes 15 Pull-ups, followed immediately by 15 reps Bench press Rest 2 minutes 10 Pull-ups, followed immediately by 10 reps Bench press Rest 1 minute "Tabata Interval" … [Read more...] about Wednesday 010404
Monday 010402
Row 1K Pull-up (max set) Dumbell Thruster* (21 reps) Dumbell Thruster (21 reps) Pull-up (max set) Row 1K The idea here is to match the numbers of the second half with the number of the first half. Go through this slowly! Take as much time as you need. Work for your best effort in each exercise. *Dumbell Thruster is from a full squat to a push press overhead … [Read more...] about Monday 010402
Friday 010330
Today is a hybrid effort from several training modalities and tough!! After a warm-up: Move through the following with a 60 second break between exercises. Row 500 meters for a record time. Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.) Pull-up for PR (shoot for personal best) Deadlift 10 RM weight 10 reps Dips for PR (shoot for personal … [Read more...] about Friday 010330
Monday 010326
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight Back extension 25 reps Air Squat 50 reps For the next phase we are doing pull-ups and dips or muscle-ups if you've got one! Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) And, Six sets of dips (max effort, record the total, take … [Read more...] about Monday 010326
Tuesday 010327
Today is metabolic conditioning: Warm-up through stretching then, Row 500 meters Rest 10 minutes Row 1000 meters Rest 10 minutes Row 2000 meters Rest 10 minutes Hang from pull-up bar and slowly touch toes to bar 20 times Back extension 20 reps Rest 1 minute 50 sit-ups, use ab mat Back extension 20 reps Rest 1 minute 25 Pike-ups (laying face up flex rapidly at the hip only … [Read more...] about Tuesday 010327
Thursday 010322
Jump Rope 300 jumps Sit-up 30 Back extension 20 Walking Lunge 30 steps Push-ups 30 Pull-ups 15 Bike 1.5 miles Ab bench 25% BW X 25 Stiff Legged Deadlift 50% BW X 21 Deadlift 75% BW X 15 Bench-press 75% BW X 12 Upright Row 50% BW X 10 Row 1000 meters Hollow Rock 1 min Arch Rock 1 min Back Squat 75% BW X 15 Push-press 50% BW X 12 Power Clean 50% BW X 10 Calculate loads (BW = … [Read more...] about Thursday 010322