Perform 3-5 rounds of this circuit: 800 meter Run 15 Power clean Rest … [Read more...] about Sunday 021013
Run/Running
Thursday 021003
2000 meter Row Rest for 2000 meter time 1000 meter Row Rest for 1000 meter time 500 meter Row or 800 meter Run Rest for 800 meter time 400 meter Run Rest for 400 meter time 200 meter Run … [Read more...] about Thursday 021003
Thurday 020912
Push-Jerk 10-10-10-10-10 Pull-ups and dips for ten minutes Three efforts of: 400 meter Run Rest three minutes … [Read more...] about Thurday 020912
Saturday 020907
Hang Clean 5-5-5-5-5 Pull-ups and Dips, max total in ten minutes Run 1 mile Notes: 1. Cleans are at easy pace to maximize lifts 2. Pull-up and dip are in equal numbers. 3. Rest before each of three distinct efforts as needed. … [Read more...] about Saturday 020907
Wednesday 020828
Front Squat 5-5-3-3-3-1-1-1-1-1 reps Run 1 mile Notes: 1. Rest as needed to maximize loads. 2. Run for best time on mile. … [Read more...] about Wednesday 020828
Monday 020826
Hang Clean 5-5-3-3-3-1-1-1-1-1 reps Run 1 mile Notes: 1. Rest as needed to maximize loads. 2. Run for best time on mile. … [Read more...] about Monday 020826
Wednesday 020717
Tabata sqaut 1 mile Run Tabata squat … [Read more...] about Wednesday 020717
Thursday 020711
1 mile Run 1/2 Body weight clean 20-18-16-14-12, reps Notes: 1. 30 seconds rest between sets 2. Rest as needed after run. … [Read more...] about Thursday 020711
Saturday 020706
Five rounds for time of: 10 Bench press; body weight 400 meter Run … [Read more...] about Saturday 020706
Monday 020527
Seven rounds for time of: 400 meter Run 3 Rope climbs … [Read more...] about Monday 020527