Fitness FD

Friday 7/3

awlambert — Fri, 03 Jul 2009 04:00:49 +0000

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

awlambert — Thu, 02 Jul 2009 04:00:16 +0000

Thrusters

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

awlambert — Wed, 01 Jul 2009 04:00:23 +0000

Overhead Squat

3-3-3-3-3

and then…

60 burpees

60 pull ups

break them up as needed

Tuesday 6/30

awlambert — Wed, 01 Jul 2009 00:42:54 +0000

5 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

awlambert — Mon, 29 Jun 2009 04:00:01 +0000

5 Deadlift at 275lb

10 burpees

5 rounds for time

and then…

Front Squat

3-3-3

Sunday 6/28

awlambert — Sun, 28 Jun 2009 04:00:42 +0000

REST

Saturday 6/27

awlambert — Sat, 27 Jun 2009 04:00:38 +0000

Hose 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

awlambert — Fri, 26 Jun 2009 04:00:38 +0000

Overhead Squat

3-3-3-3-3

and then…

12 pull ups

20 steps 45lb overhead walking lunge

Thursday 6/25

awlambert — Thu, 25 Jun 2009 04:00:25 +0000

Push Press

2-2-2-2-2

and then…

4×100 sprints

rest 2 minutes between

Wednesday 6/24

awlambert — Wed, 24 Jun 2009 04:00:58 +0000

“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