Thursday 191031

A. “Fight Gone Bad!” (Championship Fight) Five rounds of: Wall-ball Shots, 20/14 pounds (reps) Sumo Deadlift High-pull, 75/55 pounds (reps) Box Jump, 20/14″ (reps) Push Press, 75/55 pounds (reps) Row (Calories) Coach Alex’s Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between […]

Wednesday 191030

Carina – 2015 _________________________________________________________________________________________ A. Every 2 minutes, for 8 minutes (4 sets): Sumo Dimmel Deadlift x 15 reps at 40 Rest 2 minutes, then… Every 2 minutes, for 8 minutes (4 sets): Pause Front Squat x 3-4 reps at 3211 Coach Alex’s Notes: Heavier than last week. B. Complete as many rounds as possible […]

Tuesday 191029

A. Every minute on the minute for 9 minutes: Shoulder Press 1x1x55% 1x1x60% 1x1x65% 1x1x70% 1x1x75% 1x1x80% 1x1x85% 1x1x90% 1x1x95% B. Complete as many rounds as possible in 8 minutes of: Row, Ski or Bike 20 calories 24/16kg Kettlebell Swing, 40 reps Rest until the clock strikes 10:00, then… Complete as many rounds as possible […]

Monday 191028

Lori H. – 2014 _________________________________________________________________________________________ A. Every 2 minutes, for 18 minutes (9 sets): Back Squat 1x5x65-70% 1x3x70-75% 1x1x80-85% 5x4x80% B. Every minute, on the minute, for 20 minutes (5 sets): Minute 1 – 10 Pull-ups Minute 2 – 12 Burpees Minute 3 – 14 Lunges, 95/65 pounds Minute 4 – Row or Ski 16 […]

Sunday 191027

Mary – 2014 _________________________________________________________________________________________ A. Every 90 seconds, for 9 minutes (6 sets): Shoulder Press x 3-4 reps at 80-90% B. Complete as many rounds as possible in 20 minutes of: 10 Box Jumps, 24/20″ 20 Push Presses, 115/75 pounds 50 Double unders C. Five minutes of: Static Stretching or Tissue Work (time permitting)

Saturday 191026

John – 2014 _________________________________________________________________________________________ A. Every two minutes, for 12 minutes (6 sets): Power Clean x 2 reps Coach Alex’s Notes: Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics. B. Open Workout 20.3 […]

Friday 191025

Jimmy – 2014 _________________________________________________________________________________________ A. Five sets of: Bent-over Barbell Row, 8-10 reps Rest 60 seconds Side Plank, 30 seconds (per side) Rest 60 seconds Pull-ups, 5-10 reps Rest 60 seconds B. Every minute, on the minute, for 18 minutes: Minute 1 – 12 Toes to bar Minute 2 – 32/24kg Kettlebell Swing, 15 reps […]

Thursday 191024

Gerry – 2014 _________________________________________________________________________________________ A. Every 2 minutes, for 18 minutes (9 sets): Back Squat 1x5x65-70% 1x3x70-75% 1x1x80-85% 6x5x75% B. Every minute, on the minute, for 18 minutes: Minute 1 – 10 Thrusters, 95/65 pounds Minute 2 – 15 Burpees Minute 3 – Row or Ski 20 calories C. Five minutes of: Static Stretching or […]

Wednesday 191023

Lucas – 2014 _________________________________________________________________________________________ A. Every 2 minutes, for 8 minutes (4 sets): Sumo Dimmel Deadlift x 20 reps at 40% B. Three rounds for time of: 24/16kg Kettlebell Swing, 50 reps 4 rounds of Strict Cindy Coach Alex’s Notes: 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats. C. […]

Tuesday 191022

John – 2014 _________________________________________________________________________________________ A. Every 2 minutes, for 12 minutes (6 sets): Push Press x 2-3 reps Coach Alex’s Notes: Heavier than last week. B. “Fight Gone Bad!” Three rounds of: Wall-ball Shots, 20/14 pounds (reps) Sumo Deadlift High-pull, 75/55 pounds (reps) Box Jump, 20/14″ (reps) Push Press, 75/55 pounds (reps) Row (Calories) In […]

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