Friday 7/3

Posted in Workout of the Day on July 2, 2009 by awlambert

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

moonlight3feller-buncher

Thursday 7/2

Posted in Workout of the Day on July 1, 2009 by awlambert

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

lead-at

Wednesday 7/1

Posted in Workout of the Day on June 30, 2009 by awlambert

Overhead Squat

3-3-3-3-3

and then…

60 burpees

60 pull ups

break them up as needed

ironfire

Tuesday 6/30

Posted in Workout of the Day on June 30, 2009 by awlambert

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

hunter-gatherer

Monday 6/29

Posted in Workout of the Day on June 28, 2009 by awlambert

5 Deadlift at 275lb

10 burpees

5 rounds for time

and then…

Front Squat

3-3-3

fire

Sunday 6/28

Posted in Workout of the Day on June 27, 2009 by awlambert

REST

Saturday 6/27

Posted in Workout of the Day on June 26, 2009 by awlambert

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.

Witchfire10_sm