For time: Back Squat, 20 reps Rest 5 minutes 800 meter run Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes 800 meter run Rest 5 minutes Overhead Squat, 20 reps … [Read more...] about Saturday 021228
Run/Running
Saturday 021221
For time: 50 Sit-ups. Standing two minute sprint on stationary bike. 1/3 body weight Push-press, 21 reps. Standing two minute sprint on stationary bike. 1/3 body weight Push-press, 15 reps. Standing two minute sprint on staionary bike. 1/3 body weight Push-press, 9 reps. 50 Sit-ups … [Read more...] about Saturday 021221
Sunday 021208
Run one minute turn around and run back. "1 in/1 out" Rest two minutes Back Squat 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Back Squat 3-5-7 reps Notes: 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 … [Read more...] about Sunday 021208
Monday 021209
For Time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air Squats Perform the following in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise. Keep track of the reps and tally the total sets to completion. Note … [Read more...] about Monday 021209
Tuesday 021126
Complete as many rounds in 20 minutes as you can of: 20 RM load Power clean, 15 reps 400 meter Run … [Read more...] about Tuesday 021126
Saturday 021123
30 Ab-bench at max weight (or other sit-up that ranges from trunk extension through to flexion) 25 Back extension 50 Squats Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) Six sets of dips (max effort, record the total, take as much time as needed between sets) OR, if you have a muscle-up, Ten sets of muscle-ups (max effort, take … [Read more...] about Saturday 021123
Monday 021118
Run one minute turn around and run back. "1 in/1 out" Rest two minutes Powerclean 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Powerclean 3-5-7 reps 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 … [Read more...] about Monday 021118
Friday 021025
Pull-ups, max reps 800 meter Run Pull-ups, max reps 400 meter Run Pull-ups, max reps 200 meter Run … [Read more...] about Friday 021025
Saturday 021026
Run 800 meters Rest Run 800 meters Rest Three supersets of: Sit-ups Back Extensions Rest Bench Press 10-10-10-10-10 Rest Jump rope"double unders", ten minutes … [Read more...] about Saturday 021026
Tuesday 021022
For time: 800 meter Run Glute Ham developer Bench Press* 15-15-15-15-15 reps 800 meter Run (*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.) Notes: Be very careful, you may break in two if you attempt too big a load. Use light dumbbells if O'bar is too heavy. Don't rush the movement. Start Bench press after recovering somewhat from … [Read more...] about Tuesday 021022