Wednesday, September 21, 2011
For time:
Run 800m
30 Muscle ups
Run 800m
* Substitute 3:1 pull ups & 2:1 ring dips (3:1 bar dips) or 1:1 jumping muscle ups (note ring height)
Tuesday, September 20, 2011
Strength
3×5 Back squat
Conditioning
AMRAP in 8 minutes of:
8 Med ball cleans
8 Med ball sit ups
8 Overhead walking lunges (each leg) w/ med ball
*Rx medicine ball weight is 20#/14#.
Saturday, September 17, 2011
Three rounds of:
Wall-ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Friday, September 16, 2011
“Fight Gone Bad 6” is Tomorrow @ Noon.
Click the link on our home page and join our team!
Rest / Make-up
Thursday, September 15, 2011
“Fight Gone Bad 6” is September 17th.
Click the link on our home page and join our team!
5×5 Overhead squat
