Three to five round for time of: 400 meter Run 20 Push press Notes: 1. Use load 10 RM load for Push-press. "You go for it. All the stops are out. Caution is to the wind, and you're battling with everything you have. That's the real fun of the game." - Dan Dierdorf Here are abstracts of several interesting studies of note: http://www.halesoptimumphysique.com/articles/esar.htm … [Read more...] about Friday 020308
Run/Running
Monday 020304
Three to five rounds each for time of: 20 inch Box jump, 50 reps 40 Kettlebell swings 30 Sit ups 400 meter Run … [Read more...] about Monday 020304
Sunday 020224
Three to five rounds of: 65 pound Powerclean, 20 reps 400 meter Run 65 pound Powerclean, 20 reps Rest. Notes: 1."Sandbag" the first and try to improve the time on each of two to four subsequent rounds. Not easy. 2. Ladies, children, and neophytes: 65 pounds is a fit-man's load for this workout. Reduce the weight if all twenty reps cannot be performed rapidly, consistently, and … [Read more...] about Sunday 020224
Friday 020215
800 meter Run Rest 5 minutes 500 meter Row Rest 5 minutes. 20 pound Wallball, 50 shots. REST 5 minutes. 1 mile Bike Notes: 1. Add times for all four efforts. 2. Wallball reps come from full squat and shot is two feet over reach. … [Read more...] about Friday 020215
Tuesday 020212
Five rounds each for time of: 400 meter Run 20 Thrusters; 1/2 body weight 15 Pullups 20 Sit ups Rest as needed. Notes: 1. Time each pass. … [Read more...] about Tuesday 020212
Wednesday 020130
Row 2000 meters Rest for 2000 meter time. Row 1000 meters Rest for 1000 meter time. Row 500 meters OR Run 800 meters Rest for 800 meters time. Run 400 meters. Rest for 400 meters time. Run 200 meters. … [Read more...] about Wednesday 020130
Thursday 020131
For time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air Squats Perform 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 time to … [Read more...] about Thursday 020131
Tuesday 020122
20 Back squat Rest 5 minutes Run 800 meters Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes Run 800 meters Rest 5 minutes 20 Overhead squat … [Read more...] about Tuesday 020122
Thursday 020117
Complete as many rounds in 20 minutes as you can of: 400 meter Run 10 Pull Ups … [Read more...] about Thursday 020117
Monday 020114
Complete as many rounds in 20 minutes as you can of: 15 Power cleans; 20 RM load 400 meter Run … [Read more...] about Monday 020114