Workout of the Day

SATURDAY 032710

Sat, 27 Mar 2010 22:13:00 -0400

Rest

FRIDAY 032610

Fri, 26 Mar 2010 08:19:00 -0400

For time reps of:

21-15-9

Sumo Deadlift High pulls 95lbs/65lbs

Box jumps 20" box with weighted vest or dumbells 20pounds

Kettlebell swings 1.5 pood/ 55lbs

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THURSDAY 032510

Thu, 25 Mar 2010 09:06:00 -0400

Run 5k

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WEDNESDAY 032410

Tue, 23 Mar 2010 23:50:00 -0400

For 20 minutes as many as you can of:

Max reps wide gripe pull-ups

Max reps ab-mat sit-ups

Max reps hip extensions

Run 400M

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TUESDAY 032310

Mon, 22 Mar 2010 21:21:00 -0400

Rest

MONDAY 032210

Mon, 22 Mar 2010 01:34:00 -0400

1 Rep max squat

1 Rep max deadlift

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SUNDAY 032110

Sun, 21 Mar 2010 13:19:00 -0400

For time:

25 Ring Push-ups

5 Pull-ups

20 Ring Push-ups

10 Pull-ups

15 Ring Push-ups

15 Pull-ups

10 Ring Push-ups

20 Pull-ups

5 Ring Push-ups

25 Pull-ups

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SATURDAY 032010

Sat, 20 Mar 2010 10:27:00 -0400

Rest

FRIDAY 031910

Fri, 19 Mar 2010 08:43:00 -0400

Back squat 2-2-2-2-2-2-2-2-2-2-2-2

For time 30 secs between sets

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THURSDAY 031810

Wed, 17 Mar 2010 22:19:00 -0400

Three rounds for time of:

120lbs Sled pulls for 200m

Flip tire six times

20 GHD sit-ups

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WEDNESDAY 031710

Tue, 16 Mar 2010 21:23:00 -0400

Three rounds for time of:

30 Double-unders

25 L-pull-ups

50 pound dumbbells Squat clean, 20 reps

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TUESDAY 031610

Tue, 16 Mar 2010 08:16:00 -0400

Rest

MONDAY 031510

Sun, 14 Mar 2010 23:25:00 -0400

Five rounds of:

Weighted goodmorning max reps

Glute-ham raise max reps

Run 200M

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SUNDAY 031410

Sun, 14 Mar 2010 14:36:00 -0400

Press 3-3-3-3-3-3-3-3

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SATURDAY 031310

Sat, 13 Mar 2010 07:49:00 -0500

Rest