Blog Archive

01 Feb 2014

Saturday

Workout of the Day
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

31 Jan 2014

Friday

 

photo

Workout of the Day
Five sets of:
Row 500 Meters
Rest 20 seconds
Toes to Bar x 20 reps
Rest 20 seconds
Side Plank Left x 60 seconds
Side Plank Right x 60 seconds

girls

 

http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/909/Why_Women_Should_Not_Be_Afraid_of_Gaining_Muscle_Mass.aspx

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds

B.
“Just Nine Minutes”
Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)

 

29 Jan 2014

Wednesday

Ali working out in MA!

Ali working out in MA!

Workout of the Day
A.
In eight sets or less, build to today’s 1-RM Snatch

B.
Four sets for times of:
135/95 lb. Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Rest 90 seconds

28 Jan 2014

Tuesday

Workout of the Day
A.
Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x 20 steps
Rest 60 seconds

B.
For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups

22 Jan 2014

Wednesday

Workout of the Day
A.
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 30 seconds
Toes to Bar x 8-10 reps
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes
B.
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Ring Dips
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)
Rest 60 seconds between sets and pick up where you left off

21 Jan 2014

Tuesday

Workout of the Day
A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10-15 reps
(perform as quickly as possible)
Rest 3 minutes
B.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (115/75 lbs)
60 seconds of Box Jumps (24/20)
60 seconds of Rest

13 Jan 2014

Monday

Workout of the Day
A.
In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)

B.
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing.
Only I will remain.”

-The Litany against Fear, Dune

23 Dec 2013

Monday

Workout of the Day
A.
Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes
B.
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)


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