Seven rounds of: 7 Bench press 30 Sit ups easy pace … [Read more...] about Tuesday 020312
Sit-Up
Thursday 020307
Sit up 30-25-20,reps Tabata Squats Sit up 30-25-20, reps Notes: 1. It's time for a good number of our athletes to complete 20 squats (full range - of course - the only one's we count) in each of eight twenty second intervals. 2. Rest as desired between Sit-ups and Tabata Squats. "Stick to the basics and when you feel you've mastered them it's time to start all over again, … [Read more...] about Thursday 020307
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
Thursday 020228
Move through this circuit slowly, but steadily, for as long as you can: 1 Rope Climb 4 Ring dips 10 Back Extensions 10 Sit-ups Notes: 1. Anyone good for a full hour of movement? … [Read more...] about Thursday 020228
Saturday 020216
Five rounds, 21-18-15-12 and 9 reps, for time of: Back Extensions Pull ups Sit ups Dips Notes: 1. This is 5 "super" sets. Move from Back Extension through to Dips with no rest. 2. After completion of all four exercises for each set, rest as needed. … [Read more...] about Saturday 020216
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 020206
Seven rounds for time of: 5 Pull ups 7 Dips (use rings if you got'em) 1 Rope climb 10 Push ups 12 Back/Hip Extension 15 Sit ups 20 Squats … [Read more...] about Wednesday 020206
Thursday 020207
Seven rounds for time of: 5 Pull ups 7 Dips (use rings if you got'em) 1 Rope climb 10 Push ups 12 Back/Hip Extension 15 Sit ups 20 Squats … [Read more...] about Thursday 020207
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
Friday 020125
Five rounds for time of: 15 Back/Hip Extension 15 Sit ups 10 Pull ups 10 Dips 1 mile Bike … [Read more...] about Friday 020125