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
Push Press
Monday 011001
20 Sit ups 20 Back Extensions 1000 meter Row Tabata Squats Tabata Push press 1000 meter Row 20 Sit-ups 20 Back Extensions Notes: 1. Don't rush through, but give big effort to each exercise. 2. Tabata Interval protocol is 20 seconds of work followed by a ten second rest, repeated 8 times. … [Read more...] about Monday 011001
Satuday 010922
Tabata Squat Tabata Sit up on Glute-ham developer. Tabata Pull up (use G'tron or Cybex assisted p'up device with 50% BW assistance) Tabata Push press (use 1/3 BW) Tabata Row Notes: 1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take any break you need between exercises. 3. Total the weakest intervals from each of the 5 … [Read more...] about Satuday 010922
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 010719
Hang powerclean/push-press 21 Jump rope 2 minutes Hang powerclean/push-press 15 Jump rope 2 minutes Hang powerclean/push-press 9 Jump rope 2 minutes Notes: 1. Double under if able on jump rop 2. No rest from start to finish 3. Hang powerclean is from knees to racked position (shoulders) … [Read more...] about Thursday 010719
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
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
Saturday 010616
For time: 50 Sit-ups Standing two minute sprint on stationary bike Push-press, 1/3 body weight 21 reps Standing two minute sprint on stationary bike Push-press, 1/3 body weight 15 reps Standing two minute sprint on staionary bike Push-press, 1/3 body weight 9 reps 50 Sit-ups … [Read more...] about Saturday 010616
Wednesday 010606
Bench-press 5-3-1 reps, heroic efforts! Lunge 50 alternating steps with dumbbells @ 1/4, 1/3, OR 1/2 your bodyweight Push-press 5-3-1 reps, heroic efforts! Glute-ham raise, three sets, 15-12-9, hold a plate if you are able. Your pick. … [Read more...] about Wednesday 010606
Saturday 010602
Three rounds for time: Dips, max reps Walking Lunge, 20 Steps Push-press, max reps @ 1/3 bodyweight Walking Lunge, 20 Steps Handstand Push-ups, max reps Walking Lunge, 20 Steps … [Read more...] about Saturday 010602