Monday the 30th of March, 2009

“Fight Gone Bad!“ Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Squatting Band Row (Reps) In this workout you move from each of five stations...

Saturday the 28th of March, 2009

During a forty five minute block of time work on form and feeling. Perform the following in any order:5 handstands25 ring dips5 muscle ups25 GHD sit ups3 plank holds3 L sits10 plio push ups10 plio pull...

Wednesday the 25th of March, 2009

The Dumbbell Bear” With a set of dumbbells no more than forty five percent of your bodyweight perform the following every minute on the minute for twenty minutes: 5 deadlifts5 hang power cleans5 thrusters Post rounds completed to...