Five rounds for time of: 400 meter Run 10 Pull ups 10 Dips … [Read more...] about Wednesday 020522
Run/Running
Tuesday 020514
800 meter Run Back Squat 10-10-10-10-10 reps. 800 meter Run Notes: 1. Rest as needed between run and squat. 2. Max load on squats, min time on runs. … [Read more...] about Tuesday 020514
Wednesday 020515
50 Sit-ups. Sprint 2 miles on Bike. 30 Handstand Push-ups. Sprint 2 miles on Bike. 50 Sit-ups. Rest as needed between efforts. Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great. … [Read more...] about Wednesday 020515
Thursday 020425
Run 800 meters Push press 5-5-5-5-5, reps Clean 10-10-10, reps Deadlift, 20 reps Run 800 meters … [Read more...] about Thursday 020425
Friday 020426
Run 800 meters Clean 5-5-5-5-5, reps Deadlift 10-10-10, reps Push press, 20 reps Run 800 meters … [Read more...] about Friday 020426
Monday 020429
Three rounds for time of: 800 Meter run 10 Muscle ups Notes: 1. Use assistance on muscle-ups minimally and as needed. … [Read more...] about Monday 020429
Wednesday 020424
Run 800 meters Deadlift 5-5-5-5-5, reps Push-press 10-10-10, reps Clean, 20 reps Run 800 meters … [Read more...] about Wednesday 020424
Wedmesdau 020410
For time: 1/2 Body weight Powerclean, 21 reps 400 meter Run 1/2 Body weight Powerclean, 18 reps 400 meter Run 1/2 Body weight Powerclean, 15 reps 400 meter Run 1/2 Body weight Powerclean, 12 reps 400 meter Run … [Read more...] about Wedmesdau 020410
Sunday 020331
Three rounds of: 1 mile Run 21 Bench press; body weight Notes: 1.Total time. Rest as needed between 1st, 2nd, and 3rd couplets. 2. Dave McEvoy did this in 5:42. … [Read more...] about Sunday 020331
Friday 020329
Three rounds of: 1 mile Bike 20 Cleans; alternating powerclean and squat clean. Notes: 1. Power clean is pulling bar to racked position whereas squat clean is pulling yourself down to racked position, i.e., catching high and catching low. 2. Rest as and where needed, but not during cleans. 3. Go all out on sprints. … [Read more...] about Friday 020329