Three rounds for time of: 15 Muscle Snatch 20 inch Box jump, 15 reps 15 Back Extension Our best will: Snatch 2/3 body weight. Jump 26" box. Back extension/Glute-ham raise with 20 pound medicine ball. Complete three rounds in ten minutes. … [Read more...] about Monday 021021
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Tuesday 021022
For time: 800 meter Run Glute Ham developer Bench Press* 15-15-15-15-15 reps 800 meter Run (*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.) Notes: Be very careful, you may break in two if you attempt too big a load. Use light dumbbells if O'bar is too heavy. Don't rush the movement. Start Bench press after recovering somewhat from … [Read more...] about Tuesday 021022
Wednesday 021023
Four rounds for time of: 2 Rope climb 25 Wall Ball 1/2 Body weight Muscle Snatch, 15 reps 20 inch Box jump, 20 reps … [Read more...] about Wednesday 021023
Wednesday 021016
"The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one." Mark Twain (1835-1910, American Humorist, Writer) … [Read more...] about Wednesday 021016
Thursday 021017
Five sets of the triple, Sit-up Back extension Bench-press 5-10RM Move methodically, deliberately, with precise SLOW movement. Don't hurry; minimize the cardiovascular quality. This is strength training only! Make each effort a serious challenge. … [Read more...] about Thursday 021017
Friday 021018
Set-up the rower for intervals of twenty seconds work and ten seconds rest. Set the rower to display meters in the lower window. Go all out on the first effort. On subsequent efforts work to capture as many meters as in the first effort. In the same interval pattern, 20on/10off X 8, Squat Pull-ups Push-ups Sit-ups If you transition from one exercise to the next in ten … [Read more...] about Friday 021018
Saturday 021019
Bench Press 5-4-3-2-1 reps Increase weight at each set. Take long break between sets. Go for max weight at each lift. Stretch. … [Read more...] about Saturday 021019
Sunday 021013
Perform 3-5 rounds of this circuit: 800 meter Run 15 Power clean Rest … [Read more...] about Sunday 021013
Monday 021014
Three rounds for time of: 20 inch Box jump, 25 reps 15 Power clean Rest 1 minute Fit: 20" box and 50% bodyweight powerclean Superfit: 26"; box and 75% bodyweight powerclean CrossFit: 32" box and 100% bodyweight powerclean … [Read more...] about Monday 021014
Tuesday 021015
Three rounds for time of: Dips, max reps Walking lunges, 20 steps 1/3 Body weight Push-press, max reps Walking lunges, 20 steps Hanstand Push-ups, max reps Walking lunges, 20 steps … [Read more...] about Tuesday 021015