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4x400m 2:00 rest between sprints
5x200m 1:00 rest between intervals
6x100m :30 rest between intervals
Post results to comments.
Tuesday, March 31, 2009
Workout of the Day
Sprint intervals.
4x400m 2:00 rest between sprints
5x200m 1:00 rest between intervals
6x100m :30 rest between intervals
Post results to comments.
4x400m 2:00 rest between sprints
5x200m 1:00 rest between intervals
6x100m :30 rest between intervals
Post results to comments.
Monday, March 30, 2009
Workout of the Day
7 rounds for time:
Run 200m
15 Jump Squats
10 Dive-Bomber Push-Ups
10 L-Pull-Ups
Post time to comments.
Run 200m
15 Jump Squats
10 Dive-Bomber Push-Ups
10 L-Pull-Ups
Post time to comments.
Sunday, March 29, 2009
Workout of the Day
4 rounds for time:
7 Bar muscle-ups (Sub 4 pullups and dips for each muscle up if you are unable to do them)
Run 200m
14 Pistols , alternating legs ( 7 each leg)
Post results to comments.
7 Bar muscle-ups (Sub 4 pullups and dips for each muscle up if you are unable to do them)
Run 200m
14 Pistols , alternating legs ( 7 each leg)
Post results to comments.
Saturday, March 28, 2009
Workout of the Day
Perform as many rounds as possible in 20 minutes:
5 L- Pullups
10 Divebomber Pushups
15 Jump Squats
Post rounds to comments.
5 L- Pullups
10 Divebomber Pushups
15 Jump Squats
Post rounds to comments.
Friday, March 27, 2009
Workout of the Day
10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:
Pull-Ups
Burpees
Handstand Push-Ups
Post time to comments.
Pull-Ups
Burpees
Handstand Push-Ups
Post time to comments.
Thursday, March 26, 2009
Workout of the Day
Sprint intervals:
4x400m 2:00 rest between sprints
5x200m 1:00 rest between intervals
6x100m :30 rest between intervals
post results to comments
4x400m 2:00 rest between sprints
5x200m 1:00 rest between intervals
6x100m :30 rest between intervals
post results to comments
Wednesday, March 25, 2009
Tuesday, March 24, 2009
Workout of the Day
10 rounds for time:
10 Push-Ups
20 Jump Rope Double-unders (Rope makes two passes for each jump)
10 Sit-Ups
20 Lunge-With-Twist (Alternating legs, 10 each side)
10 Back Extensions
Post time to comments.
10 Push-Ups
20 Jump Rope Double-unders (Rope makes two passes for each jump)
10 Sit-Ups
20 Lunge-With-Twist (Alternating legs, 10 each side)
10 Back Extensions
Post time to comments.
Monday, March 23, 2009
Workout of the Day
5 rounds for time:
4 TGU's each side
10 KB Snatches each side
Run 200m
Post time to comments.
4 TGU's each side
10 KB Snatches each side
Run 200m
Post time to comments.
Sunday, March 22, 2009
Workout of the Day
3 rounds of the following, 1:30 rest between circuits:
Handstand Push-Up x 5 immediately followed by Clap Push-Ups x 5
Pistol or weighted Pistol x 5 (each leg) immediately followed by Jump Squats x 10
L-Pull-Up or Weighted Pull-Up x 5 immediately followed by Clap Pull-Ups x 5 (kipping pull-up + clap)
After finishing 3 total rounds , finish with Front Plank and Side Plank x 2:00 each.
Handstand Push-Up x 5 immediately followed by Clap Push-Ups x 5
Pistol or weighted Pistol x 5 (each leg) immediately followed by Jump Squats x 10
L-Pull-Up or Weighted Pull-Up x 5 immediately followed by Clap Pull-Ups x 5 (kipping pull-up + clap)
After finishing 3 total rounds , finish with Front Plank and Side Plank x 2:00 each.
Saturday, March 21, 2009
Friday, March 20, 2009
Workout of the Day
For time:
10 Burpees
Run 800m
15 Burpees
Run 400m
20 Burpees
Run 200m
25 Burpees
Run 100m
Post time to comments.
10 Burpees
Run 800m
15 Burpees
Run 400m
20 Burpees
Run 200m
25 Burpees
Run 100m
Post time to comments.
Thursday, March 19, 2009
Wednesday, March 18, 2009
Workout of the Day
Rest Day
Creating a gym....
Raw Beginnings
Dry wall is up
Let there be light
We've got track lighting!
Cutting stall mats
We have a floor!!!
A Spartan's haven
The gym is complete
Well, it could still use more paint...
Rings, a necessity for building true strength
Parallettes, Kettlebells, and other toys.
Custom Plyo boxes
Pull-up bar
We're ready for you....Are you ready?
Creating a gym....
Raw Beginnings
Dry wall is up
Let there be light
We've got track lighting!
Cutting stall mats
We have a floor!!!
A Spartan's haven
The gym is complete
Well, it could still use more paint...
Rings, a necessity for building true strength
Parallettes, Kettlebells, and other toys.
Custom Plyo boxes
Pull-up bar
We're ready for you....Are you ready?
Tuesday, March 17, 2009
Workout of the Day
5 Rounds for time:
10 Burpees
10 Pull-ups
10 Kettlebell Swings
10 Box Jumps
Post time to comments.
10 Burpees
10 Pull-ups
10 Kettlebell Swings
10 Box Jumps
Post time to comments.
Monday, March 16, 2009
Workout of the Day
Max rounds in 20 minutes of :
5 Pull-ups
10 Push-ups
15 Deck Squats
Post rounds to comments.
5 Pull-ups
10 Push-ups
15 Deck Squats
Post rounds to comments.
Friday, March 13, 2009
Workout of the Day
Warm-up then perform 3 sets of max dead hang pull-ups, resting 2-3 minutes between sets.
5 Rounds for time of:
50 Squats
Max Push-ups
Choose between max handstand push-ups, modified handstand push-ups (feet elevated), or regular push-ups based on your current ability.
Post time to comments
5 Rounds for time of:
50 Squats
Max Push-ups
Choose between max handstand push-ups, modified handstand push-ups (feet elevated), or regular push-ups based on your current ability.
Post time to comments
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