Saturday, April 25, 2009
three rounds; rest exactly 90 seconds between rounds: 1′ single-arm snatch (alternating, total) @ 55/35-lbs. (reps) –30″ rest– 1′ row (calories) –30″ rest– 1′ medicine ball slam @ 20/14-lbs. (reps) In this workout, the clock does not reset or stop between exercises. One point is given for each repetition, except on the rower, where each […]
Friday, April 24, 2009
for time: 15-10-5 thruster @ 45-lbs. burpee squat
Thursday, April 23, 2009
four rounds for time: 400m run 1’ rest Compare results to March 19, 2009.
Wednesday, April 22, 2009
three rounds for time: 7x deadlift @ 275/185-lbs. 14x swing @ 70/55-lbs. 21x pike-up
Tuesday, April 21, 2009
for time: 100x pull-up + thruster debt each time you drop off of the bar, complete 10x thruster @ 65/45-lbs. if your head does does not clear the bar, complete 5x thruster @ 65/45-lbs. for each infraction when you finally let go Thruster debts are to be paid immediately upon coming off of the bar. In […]
Monday, April 20, 2009
for time: 5x shoulder press @ body weight 10x overhead squat @ body weight 15x front squat @ body weight If performing this workout below prescription, it requires use of the general formula below—yes, math: [(body weight x number of reps in exercise) / (weight you plan to use in this exercise)] = repetitions to […]
Sunday, April 19, 2009
What a week. We’ve been busy making changes to multiple aspects of this operation in an effort to improve our service and bring out the best in health and fitness from each of you. Last Sunday, we rolled-out an update to our nutrition recommendations. If you somehow managed to miss it, catch up by following the […]
Saturday, April 18, 2009
as many rounds as possible in 20 minutes: 50-foot standing long jump 25x hollow rock
Friday, April 17, 2009
[vodpod id=ExternalVideo.811600&w=425&h=350&fv=clip_id%3D978047%26server%3Dvimeo.com%26autoplay%3D0%26fullscreen%3D1%26md5%3D0%26show_portrait%3D0%26show_title%3D0%26show_byline%3D0%26context%3Duser%3A330443%26context_id%3D%26force_embed%3D0%26multimoog%3D%26color%3D00ADEF%26force_info%3Dundefined] Today, we are introducing a new skill: the muscle-up. After achieving pull-ups and ring dips, this is the next progression. — eight rounds for time: 25x squat 5x muscle-up If you do not have a muscle-up, substitute four times (each) the number of pull-ups and dips. For example, if the workout calls for […]
Thursday, April 16, 2009
three rounds for time: 10x hang power clean @ 135/95-lbs. 10x sumo deadlift high-pull 30x pushup