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Thursday, October 2, 2014

2014-10-0511874

Workout of the Day

Strength:
15 mins find heavy Front Squat x1

Conditioning:
Teams of 2
2 Rounds 
2 min AMRepsAP of:
Row for Calories
DB Hang Power Cleans (45/30)
Box Jumps (30/24)
Bear Crawl*
Prowler Push (90/50)**

*Bear crawl for distance inside, cones set at 15 yards.
**Prowler push for distance outside, cones set at 30m.
(20 min Running Clock)

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Monday, September 29, 2014

P1010769

Workout of the Day

Filthy 50
50 Box Jumps (24″)
50 Jumping Pull-Ups*
50 Kettlebell Swings (35)
50 Walking Lunge Steps
50 Knees-to-Elbows**
50 Push Press (45)
50 Hip Extensions
50 Wallballs (20/14)
50 Burpees
50 Double Unders***

(First timers are to do “Dirty 30”)
* Set at a height where bar is 3″ below wrists with arms extended above head.
** Rings acceptable.

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Tuesday, September 23, 2014

 

A Fight Gone Bad

A Fight Gone Bad

 

Workout of the Day

Strength:
15 mins to find Heavy Squat Clean & Jerk.

Conditioning:
“Death by Power Clean”
20 Minute Running Clock

On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans…
(135/95)

Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

 

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Sunday, September 21, 2014

 

 

Fight Going Bad

Fight Going Bad

Workout of the Day

Strength:
Weighted Pull-Ups

In 15 minutes work up to a Heavy Set of 3

Conditioning:
Climbing Ladder for 10 Minutes:
1 Strict Pull-Up, 2 Hand-Release Pushups
2 Strict Pull-Ups, 4 Hand-Release Pushups
3 Strict Pull-Ups, 6 Hand-Release Pushups…

PLAN B:
If you are not capable of doing weighted pull ups do strict pull ups or work on kipping pull ups. 

CONDITIONING PLAN B:
Assisted Pull-Ups