Workout of the Day

Tuesday 01/13/15

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-30:00 cut-off


Workout of the Day

Wednesday 10/29/14

A. 10:00 Pulling Work
-Pull-Ups, Muscle-Ups, Bar Muscle-Ups, etc

B. “The Bear Complex”

5 rounds,

7 sets of the sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Rest between rounds as needed.

NO putting the bar down during rounds, not even to re-grip. You are increasing weight each round. Movements must be separate (no squat clean to thrusters). You want to be at max load by round 4 or 5. Complex is finished when you fail to complete a full round.