Front squat
3-3-3-3-3-3-3
these should be in 80-85% range… rest 90 seconds between
and then…
21-15-9
Dumbell Swing 55 dudes 35 for chicks
Burpees
Pull ups
Thursday 7/2
Posted in Workout of the Day on July 1, 2009 by awlambertThrusters
5-5-5
these should be heavy… rest atleast 3 minutes between efforts
and then…
400m run
15 ground to shoulder with hose bundle 90# for men 70# for women
3 rounds
Wednesday 7/1
Posted in Workout of the Day on June 30, 2009 by awlambertOverhead Squat
3-3-3-3-3
and then…
60 burpees
60 pull ups
break them up as needed
Tuesday 6/30
Posted in Workout of the Day on June 30, 2009 by awlambert5 rounds of rings
1 muscle up
1 iron cross
1 skin the cat
work on perfect form.
and then…
4x 100 sprints
rest 1 minute between
Monday 6/29
Posted in Workout of the Day on June 28, 2009 by awlambert5 Deadlift at 275lb
10 burpees
5 rounds for time
and then…
Front Squat
3-3-3
Saturday 6/27
Posted in Workout of the Day on June 26, 2009 by awlambertHose pack hike or stair climb
Find the longest, steepest hill, or set of stairs in your IA and hike it with your favorite hose pack.
Post time, distance, and weight.
Friday 6/26
Posted in Workout of the Day on June 25, 2009 by awlambertOverhead Squat
3-3-3-3-3
and then…
12 pull ups
20 steps 45lb overhead walking lunge
3x
Thursday 6/25
Posted in Workout of the Day on June 24, 2009 by awlambertPush Press
2-2-2-2-2
and then…
4×100 sprints
rest 2 minutes between
Wednesday 6/24
Posted in Workout of the Day on June 23, 2009 by awlambert“Ophir Crippler”
30 Back Squats at your body weight (if you weigh 205 put 205 on the bar)
800m sprint (400 out and back with a hill if you have one)
30 Burpees
