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Friday 030117

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For time: 500 meter Row Rest Deadlift, 15 reps Max set of pull-ups Rest Deadlift, 15 reps Max set of pull-ups Rest Deadlift, 15 reps Max set of pull-ups Rest 500 meter Row Choose a weight on the deadlift, which you can complete 15 reps but not 16. … [Read more...] about Friday 030117

Sunday 030119

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Repeat this circuit three times with no rest. Push hard; make each set a worthy effort. Use your judgement on the reps. Great athletes will make each set a challenge and execute the movements with great control and technique. Max heart rates are readily available here. For you fighters, this is a fight. Bike a fast mile Sit-ups Back extension Max set of pull-ups Bench … [Read more...] about Sunday 030119

Wednesday 030115

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Stretch: back, hips legs, chest, shoulders. Complete a max set of: Sit-up Back extension Knees to elbow Squat Dip Pull-up Deadlift 2000 meter Row Stretch: back, hips, legs, chest, shoulders. See how tough you can make this workout. This is a high intensity training session. We're just doing one set of each exercise make it a killer! Each set should be a max effort. No … [Read more...] about Wednesday 030115

Saturday 030111

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For time: 1000 meter Row 7 Muscle-ups Body weight clean and jerk, 15 reps Notes: Notice the variation on this theme through the week. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. Record time for comparisons T-W-Th-F-Sa. O.K., So you can't C&J your bodyweight; use 50 or 75%. … [Read more...] about Saturday 030111

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