Posts from ‘December, 2009’

Tuesday
“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Complete 5 rounds. Increase the weight each round. Rest as needed between rounds.
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Tuesday
For time:
10 Thrusters
1 Pull-up
9 Thrusters
2 Pull-ups
8 Thrusters
3 Pull-ups
7 Thrusters
4 Pull-ups
6 Thrusters
5 Pull-ups
5 Thrusters
6 Pull-ups
4 Thrusters
7 Pull-ups
3 Thrusters
8 Pull-ups
2 Thrusters
9 Pull-ups
1 Thruster
10 Pull-ups
Use 80% of your bodyweight for the Thrusters.
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Sunday
There will be NO classes today.

Saturday
Complete 2 rounds of the following couplets for time
Ring Body Rows, 30 reps
Ring Push-ups, 30 reps
Burpees, 30 reps
V-ups, 30 reps
This is a partner workout.

Friday
As many rounds as possible in 15 minutes of:
5 Squats, Bodyweight
10 Box jumps 20″
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Thursday
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Pull-ups are “chest to bar” and Handstand push-ups are “head to floor”.
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Wednesday
15, 12, 9 reps of:
Thrusters right arm
Thrusters left arm
“One-hand” pull-up right arm (left hand grabs the right wrist)
“One-hand” pull-up left arm (right hand grabs the left wrist)
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How to Easily Build The Habit of Eating Breakfast

Build the breakfast habit. Image credit: msconnections.
You get up and kick off the day with a [...]

Tuesday
Five rounds of:
10 GHD Sit-ups
10 Back Extensions
Dumbbell Floor Press, 10 reps
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Saturday
“Lumberjack 20”
20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans
Run 400m
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Enlarge image
Kuwait
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, [...]

Friday
Five rounds for time of:
Kettlebell Push Press, 10 reps
Kettlebell Walking Lunges, 8 steps
Knees to Elbows, 6 reps
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How to Wake Up Early: The Definitive Guide

Wake up early. Image credit: enrapture.
Most successful people are early risers. Think of Benjamin Franklin and Thomas Edison. One reason why waking up early is correlated with [...]