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Tag → DU’s

Wednesday 08/07/13 Posted by admin on August 6, 2013 • No comments

Happy Birthday to Christian M.

A. 10:00 Shoulder, T-spine, and chest mobility

B1. 1 “no legged” rope climb, rest :20 x 5
B2. 15 med ball situps, rest 2:00 x 5
*Note: this is a superset where 1 round of A is done then 1 round of B for 5 sets with the required rest after each.
**If you cannot complete a “no legged” rope climb then you will do the standard rope climb substitution

C. 3 rounds for time: (6:00 cutoff)
5 Deadlifts, 275M/185W
50 Double Unders (scale reps accordingly)
*
sub 3:1 singles for DU’s. Max rep DU’s should be 50+ to attempt this workout RX’d
**Weight should be at or around 70-75% of your DL 1RM up to 275/185

Friday 07/19/13 Posted by admin on July 18, 2013 • No comments

A. Back Squat 20RM
-add 5-10 lbs from 7/8/13

B. Press 5×5
-add 5lbs from 7/8/13

C. For time:
50 Du’s
5 Burpees
40 DU’s
10 Burpees
30 DU’s
15 Burpees
20 DU’s
20 Burpees
10 DU’s
25 Burpees

*Totals = 150 DU’s/75 Burpees. Sub 3:1 singles for DU’s

Saturday Love!

 

Thursday 07/11/13 Posted by admin on July 10, 2013 • No comments

A. 10:00 Muscle-up work
Scale up:
*Weighted Ring or Bar MU’s. Must be able to complete 3 consecutive reps of either movement.

B. 15:00 to complete: (For time)
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of Double Unders
*Reps must be consecutive. If you miss on a given number to must restart at the beginning of that number. You must stop between sets, rest is up to you. You will need a max rep over 50 reps to be able to complete this workout so scale accordingly. See below

Scaling options:
1. 4-8-12-16-20-24-28-32-36-40-36-32-28-24-20-16-12-8-4 (4 -> 40 -> 4)
2. 3-6-9-12-15-18-21-24-27-30-27-24-21-18-15-12-9-6-3 (3 -> 30 -> 3)
3. 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 (2 -> 20 -> 2)
4. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (1 -> 10 -> 1)
5. DU practice if you can’t complete consecutive DU’s

C. For time:
50 Burpees
50 KB swings, 53/35
-6:00 cut-off


 

Sunday 1/23/11 Posted by admin on January 22, 2011 • 2 Comments

Overhead Squat, 3RM

then,

5 x :30 on, 1:00 off – Double Unders

*post loads and total DU’s to comments

READ: “Why Can Some People Eat Anything They Want & Never Gain a Pound?” – Mark’s Daily Apple

O! H! S!!!

Tuesday 1/4/11 Posted by admin on January 3, 2011 • 9 Comments

A. 5:00 Jump rope/Double Under Work

B. 15:00 Handstand/HSPU work

C. 5 Rounds of:
10 Deadlifts, 50% of 1RM
20 Box Jumps
Rest 2:00

*Post loads and time to comments

Jack and Donna: Couples that play together stay together! Do you work-out with your significant other?

Wednesday 12/1/10 Posted by admin on November 30, 2010 • 5 Comments

Happy December!

Ring Dips, 10×5 (reps/sets)
-add weight if necessary

3 Rounds for time of:

800m run
50 double unders
40 back extensions
30 GHD Situps

*Post time to comments

All Day, Every Day! 15 y.o. 365 for 3's...Get Some!