Trivia Question #3

adminNews56 Comments

11-5-2010 “A. Back Squat: 3 x 3,2,1,20.  Use 65% of today’s heaviest single for the 20 rep set. As soon as you complete the 20 reps, start an 8 minute timer. In the 8 minutes, run 800m, then perform amrap double-unders in the remaining time.  Score is total double-unders.” Mobility: “2 rounds: Horse Stance Squats x 10 + 10 sec … Read More

Trivia Question #2

adminNews48 Comments

11-4-2010 Make up yesterday’s lifting if you missed it. A.  Rope Climbs, no ft. if possible: 3 x 1-3, no touch.  Rest 2 min + “Fast Christine”, teams of 2 alternating. One partner does a round while the other rests. 3 rounds: Row 500m 15 KB Swings 70/53lb 21 Box Jumps 20/18″ Mobility: “2-3 rounds: Lunge-reach Stretch: 10 reps + … Read More

Trivia Question #1

adminNews57 Comments

11-3-2010 A. Power Snatch: work up to a 1RM. PR day! B1. OH Squat: 4 x 3,2,1,1.  rest 90 sec B2. L-Pullups: 4 x amrap, rest 90 sec C. Handstand Holds: 3 x 30-45 sec, rest 90 sec b/t atempts. Mobility: 10 Wrist pushups 5/5 Reverse Hand Elbow Rotations 5/5 Supine Scorpion (slow!) + 30″” hold Trivia Question #1 What … Read More

Trivia Time!

adminNews10 Comments

11-2-2010 Make up yesterday’s Power Cleans if you missed it. 4 Rounds for fast round speeds: 30 seconds Ground to Overhead 135/95 lbs 30 seconds Box Jumps 24/20″” 30 seconds Knees to Elbows 30 seconds Burpees 6 min active rest.  Perform 10 wall slides and 30 sec Sampson Lunge each side during the rest break. Mobility: 50 steps each: Blade, … Read More