3 Round Knockout

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Saturday 09-27-08 Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 Rounds. 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) Row: calories (Calories) … Read More

Ripping 300

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Friday 09-26-08 Heavy Thrusters (aka Squat Press) 5 x 3 21-15-9 Thrusters 50% of heavy + Overhead Step Ups Slamballs Last night we continued our deadlift focus from previous weeks. Mike rips 300 off the floor for a huge PR! Funny and scary part is he literally ripped it off the floor FAST! Our goal tonight was 300 so we’ll … Read More

No Ring Dips

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Thursday 09-25-08 Deadlifts 3 x 5 Heavy KB 4-8-12-16-20-24-20-16-12-8-4 breathing ladder Did I lose my marbles during tonight’s workout? This was an atypical long one and I think everyone was anxious/nervous about finishing it. But you all did and that is awesome! All the scaling and modifications everyone came up with was very creative. Sheila, glutes firing tight to keep … Read More

All The Marbles

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Wednesday 09-24-08 “All The Marbles” 100 – squats 90 – Wall Handstand Hold, seconds 80 – Push Ups 70 – Back Extensions/ArchRocks 60 – L-Sits/Tuck Sits/Bar L-Sit, seconds 50 – Knees to Elbows 40 – Ring Dips/Dips 30 – L- Pull Ups/Ring Rows 20 – vertical Jumps, max height, must rest between each 10 – handstand push ups Hey Pat! … Read More