Wednesday the 8th of September, 2010

Press 5-5-5+ (65-75-85%) -Add 5 lbs to your training max (90% of 1RM) for this next cycle of Presses WOD 3 Rounds for time 25 Anchored sit-ups 30 Box jumps (24"/20") 25 Anchored sit-ups 15 Push Press (115/75) rest as needed 10 GHD Back extensions x 5 rounds -or- 15 Supermans x 5 rounds Of Interest: I was wrong about Veganism Jump Higher with magic shoes? Click Through for the 305 Workout "Barbara" 20 Pullups 30 Pushups 40 Situps 50 Squats 3 min rest be...

Tuesday the 24th of August, 2010

30-25-20-15 and 10 rep rounds of: Burpees Box jumps, 24 inch box Toes to bar 305 Workout 5 rounds for kettlebell swing reps: Mark out 5 yards (15 feet) Lunge 25 yards on 5 yard track, holding kettlebell Run 300 meters Max reps kettlebell swings with the balance of four minutes Rest one minute

Friday the 13th of August, 2010

  Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your training max "The Boogeyman" 500 meter row 30 Box jumps (24"/20") 50 Sit-ups 25 Sumo-deadlift high-pulls (95/65) 400 meter run 30 Box jumps 50 sit-ups 25 Sumo-deadlift High-pulls 50 Burpees 305 Workout: 3 rounds for time: 25 Lateral Sandbag Burpees 50' Sandbag or Medball lunge, Knee touches ground & stand up each rep 300 meter trail run w/ Sandbag or Medball Rest as needed 3 rounds, NFT 30 butterfly sit ups 20...

Tuesday the 19th of January, 2010

Russians Gymnastic Warmup Broad Jump 1-1-1-1-1 5 rounds for time: 15 burpees 15 box jumps 24" 200 meter run 20 minute cut off Of Interest: Client or Patient? On Muscle Strains

Monday the 11th of January, 2010

Power Clean 3-3-3-3-3 Use the same weight for each set, perfect form, no failures. Rest as needed Box Jump 1-1-1-1-1 Rest as needed 400 meter sprint Of Interest: Keeping Strength in the Strength Program Periodization Nuts and Bolts