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Push-Up

Thursday 010614

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Three rounds for time of: 20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs. 20 Push-ups, as few sets as possible. 20 Pull-ups, as few sets as possible. 20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers meet above hips joint. No trunk flexion). … [Read more...] about Thursday 010614

Friday 010525

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Dumbbell "Thrusters" from 10" box 15 - 12 - 9 reps with same weight Rest as needed before, Complete as many rounds in 10 minutes as you can of:: 25 Push-ups 7 Pull-ups 7 Glute-ham raise … [Read more...] about Friday 010525

Thursday 010510

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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 press @ … [Read more...] about Thursday 010510

Tuesday 010501

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Three rounds of: 25 Sit-ups 12 Back extension/glute-ham raises Then, Three rounds of: Max set of pull-ups Max set of push-ups Walking lunge twenty steps each right and left leg … [Read more...] about Tuesday 010501

Wednesday 010418

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Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch 21 Rep push-press followed immediately by max set of pull-ups. Rest as needed; you don't need more than three minutes Repeat for total of five combined sets. Run 1 mile. … [Read more...] about Wednesday 010418

Thursday 010419

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Warm-up with five minutes of cardio, a single set each of sit-up, back extension, air squat, pull-up, push-up, and finally stretch. (This is the default CrossFit warm-up. Remember it, please.) Complete your warm-up with each of the following using comfortable loads. Deadlift, 1 set, 10 reps Power Clean, 1 set, 10 reps Front Squat, 1 set, 10 reps Push Press, 1 set, 10 reps Go … [Read more...] about Thursday 010419

Sunday 010415

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Do three sets of chin-ups. Give yourself entirely to this task. 100% Take any rest needed between sets. Total three sets and submit. Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat to stand with no sudden movements or postural shifts. The “landing” should be invisible to the observer. 50,35,20 reps with one minute break between sets. Time one … [Read more...] about Sunday 010415

Monday 010416

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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

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