Workout of the Day

Friday 08/30/13

Happy Birthday Hector E. and Scott C.!

A. Warmup:
800m Run
-mobility work on hips and shoulders
3 rounds (10:00 cap)
10 KB swings (lighter than normal)
10 Pistols (5 each leg)
5 Strict Pullups
5 Strict Ring Dips

B. “Fran”
21-15-9
Thrusters, 95m/65w
Pullups

*7:00 cut-off
*compare to 1/21/13

 

Workout of the Day

Friday 07/26/13

A. Back Squat 20RM
-add 5-10lbs if you did not fail last week (7/19)
-use same weight as last week if you failed to hit 20 reps

B. Press 3 reps x 5 sets
-add 5lbs from 7/19 (Press 5×5)

C. For time:
5-4-3-2-1 MU’s (ring or bar)
200m run after each set
*Subs:
1. 2-2-2-2-2 MU’s
2. 10-8-6-4-2 CTB Pullups or kipping pullups
3. 10-10-10-10-10 Ring Rows

Workout of the Day

Friday 07/12/13

Happy Birthday Brad W.!

A. Overhead Squat
-3 attempts at BW x 15 reps, rest as needed
*Scaling: 85% of BW, 75% of BW, 65% of BW, 55% of BW, use a lower weight if necessary.

B. Every 2:00 for 10:00
10 Deadlifts @ 50% of DL 1RM
10 HSPU’s
*scale HSPU’s as necessary

C. Max rep strict pullup, rest as needed
then, Max rep strict chinup

Brad's fundamentals! 8-2011!
Workout of the Day

Sunday 06/23/13

Happy birthday Brian B!

A. AMRAP in 5:00
Turkish Get-ups
*Use a weight that allows quality reps. Focus on smooth transitions and not overall reps

B. 3 rounds for time of:
500m row
20 Pullups
30 Box Jumps

*Games standards on box jumps. If you cannot rebound 30 times fresh, STEP DOWN.

 

Workout of the Day

Sunday 5/22/11

HAPPY BIRTHDAY ANDY!

Deadlift, 2 sets of 5 reps, 1 set max rep
+5 lbs. from 5/13/11

then,

Deck of Cards:

Hearts = Pullups
Diamonds = Knee’s to Elbows
Spades = True Pushups
Clubs = Double Unders -or- lateral hops

*Do face value of exercise for suit on card.  Jack is 11, Queen 12, King 13 and Ace 14.  Joker is a 400M run


Workout of the Day

Wednesday 3/30/11

Happy B-Day Tim S! Wish him a good one!

Birthday Boy!
5:00 Double Under Work

then,

5:00 max distance row

immediately followed by,

AMRAP in 7:00 of: (Time starts as soon as the 5:00 of rowing is finished: Total time = 12:00)

7 Pullups
5 Hang Power Clean, 135M, 95W

*Post distance rowed and total rounds to comments