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 […]
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
Wednesday, April 15, 2009
for time: 1000m row + three rounds: 25x pull-up 15x push jerk @ 95/65-lbs. Compare results to January 21, 2009.
Tuesday, April 14, 2009
two rounds for time: 800m run 20x sit-up 20x pike-up