Wednesday 051019

Run 5K

Tuesday 051018

Fifteen rounds of:

Power snatch followed immediately by five overhead squats.

Start light and add weight. Post loads to comments.

Monday 051017

Complete as many rounds in 20 minutes as you can of:

25 Pull-ups

50 Push-ups

75 Squats

OR

Complete as many rounds in 20 minutes as you can of:

25 handstand push-ups

50 One legged squats, alternating

75 Pull-ups

Saturday 051015

Five rounds for time:

45 lb Dumbbell thruster, 15 reps

15 ft Rope climb, 3 ascents with no legs

"Kelly"

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Friday 051014

Deadlift 3-2-2-2-1-1-1-1-1 reps

Fight Gone Bad!"

"Fight Gone Bad!"

This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull 75 pounds (Reps)

Box Jump 20" box (Reps)

Push-press 75 pounds (Reps)

Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 050412.

Monday 051010

Complete as many rounds in twenty minutes as you can of:

10 L pull-ups

20 Squats

“J.T.”

“J.T.”

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Friday 051007

100 Pull-ups