Set a bar and load up on a squat rack at your bottom position. Start from the bottom and return to the bottom with minimal time at the top. In this manner perform 5 sets of 7 reps. Now, with the same load perform 5 sets of 7 reps of the normal "top to top" squat. Notes: 1. We call these first squats "bottom to bottoms." 2. You'll need less than your normal 7RM load for this … [Read more...] about Wednesday 011017
No Equipment (Home Wods)
Tuesday 010904
Two minute standing sprint on the bike. Five minutes of ab work. Two minute standing sprint on the bike. Five minutes of ab work. Two minute standing sprint on the bike. Five minutes of ab work. Notes: 1. Go ALL out on the sprints. 2. Be creative with the ab work. (Borrow from Today's Link) Pick a different exercise for each of the three efforts and see how hard you can work … [Read more...] about Tuesday 010904
Monday 010827
Tabata Squat Handstand walk; 4 minutes Repeat. Note: If you can't walk on your hands hold a handstand for as much of the 4 minutes as possible. … [Read more...] about Monday 010827
Wednesday 010808
Tabata Squats Rest 4 minutes Tabata Squats Rest 4 minutes Tabata Squats Notes: 1. The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort. 3. Add the three scores from each effort for a total score for the workout. 4. 60 is a good score … [Read more...] about Wednesday 010808
Wednesday 010801
30 Strict Push-ups 15 Back Extensions 25 Push-ups feet elevated 1 foot from floor. 12 Back Extensions 20 Push-ups feet raised 2 feet from floor 9 Back Extensions 15 Push-ups feet raised 3 feet from floor 6 Back Extensions 10 Push-ups feet raised 4 feet from floor Notes: 1. Strict push-ups allow for no sag in the body. 2. Don't swing the Glute-ham raise. Move slowly and … [Read more...] about Wednesday 010801
Saturday 010721
Row 500 meters Dumbbell walking lunge, 30 steps Row 1000 meters Dumbbell walking lunge, 30 steps Row 2000 meters Dumbbell walking lunge, 30 steps Notes: 1. Row a moderate paced 500 and then attempt that pace for the 1K and 2K efforts. 2. Use 1/4, 1/3, or 1/2 your body weight for the lunges depending on your fitness. 3. No resting, none. … [Read more...] about Saturday 010721
Monday 010625
Three rounds of: Two minute sprint on stationery bike. Two minutes of sit-ups. Two minutes of dips. Two minutes of rest … [Read more...] about Monday 010625
Wednesday 010509
Warm-up with about ten minutes of EASY rowing. Then... Row a 1K for time. Submit time. Squat (10" box sqaut) 5-3-1 reps, submit total weight for all three sets … [Read more...] about Wednesday 010509
Sunday 010415
Do three sets of chin-ups. Give yourself entirely to this task. 100% Take any rest needed between sets. Total three sets and submit. Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat to stand with no sudden movements or postural shifts. The “landing” should be invisible to the observer. 50,35,20 reps with one minute break between sets. Time one … [Read more...] about Sunday 010415
Sunday 010401
Today we are going to run twenty miles. If this seem to far you are right. You are also the victim of our little April Fool's Day Joke. Actually, today is a rest day. Stretch, play, and relax. Make it active rest though. Do something active and fun … [Read more...] about Sunday 010401