Blog Archive

Workout of the Day
A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-ups
Burpees

Workout of the Day
A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
B.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps

Workout of the Day
In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees

*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

Workout of the Day
A.
Three sets of:
Front Squat x 2-3 reps @ 30X1
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 2-3 minutes

B.
In teams of three, with only one person per station, complete 5 sets each of:
300 Meter Row Sprint
10 Burpee Box Jump Overs
60′ Bear Crawls

 

Workout of the Day
A.
Six sets of:
Push Press + Push Jerk
Rest 3 minutes between sets and use that time to work hib mobility and prepare for Part B.

B.
Three rounds for time of:
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps
Burpees x 12 reps

*(For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 135-155 lbs.; for advanced females, consider 95-105 lbs.)

Workout of the Day
A.
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

B.
In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings (53/35 lbs)
15 Hand-Release Push-ups
300 Meter Run

Workout of the Day
A.
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
60 Double-Unders

 

Workout of the Day
A.
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk

B.
Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

16 May 2014

Friday

Workout of the Day
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Ring Dips x Max Reps @ 20X1
Rest 60 seconds

B.
For time:
Row 1000 Meters
135/95 lbs Hang Power Cleans x 30 reps
Wall Ball Shots x 50 reps

 

15 May 2014

Thursday

Workout of the Day
A.
Three sets of:
Back Squat x 6-8 reps @ 30X0
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X1
Rest 90 seconds

B.
Three rounds for time of:
30 Walking Lunges
15 Toes to Bar
Run 400 Meters


1 2 3 4 5 78
Find Us on Facebook

Search