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STARTED

Friday 11.8.13

Essentials: A1. DB press – 8-10 reps; rest 45 sec A2. Ring row-  7-12 reps; rest 45 sec A3. TGU – 2-3 reps each; rest 45 sec A4. DB step ups- 8-10 reps; rest 45 sec. + 400m run @85% x4; rest 1 min (walk) Fitness: A1. Pull ups (negatives) – 5-8 reps @ 3010 […]

Thursday 11.7.13

Essentials: A1. DB snatch – 5-8reps/ arm x3; rest 45 A2. front squats heels on plates- 8-10 reps x 3; rest 45 sec B. accumulate 5 min of FLR on floor or rings. + 15 min AMRAP: 15 goblet squats (55/45) 500m row/400m run Fitness: A. Power snatch- 3,2,1 – rest 2 min. B. front […]

Wednesday 11.6.13

Essentials: A. CGBP- 15,10,15,10 @ 20X1; rest 90 sec. B. BOR – 8-10 reps@ 20X0 x4; rest 60 sec C. Side plank- accumulate 1 min each x 3; rest 45 sec D. 1 min all out row; rest 2 min x 6 Fitness: A. CGBP- 8,4,8,4 @20X1; rest 2 min B. BOR- 6-8 reps @20X0 […]

Tuesday 11.5.13

Essentials: A1. Deadlift- 6-8 reps @3010 x 3; rest 1 min. A2. SA dumbbell press- 6-8 reps/arm@ 20X2 x 3; rest 45 sec. + 2-4-6-8-10-8-6-4-2 reps of: DB snatch/arm 35#/20#, burpee box jumps 12-16″ box Fitness: A. Power clean and jerk, build to a max. + 3-6-9-12-15-12-9-6-3 reps of: DB snatch/arm 45#/25#, burpee box jumps […]

Mon- 11.3.13

Fun times for Halloween 2013 at No Excuses this year. Essentials: A. 5 Russian KBS (moderate to heavy) on the 45 sec for 12 sets. + 10-8-6-4-2 Front squats 95#/65# (heels on 10# plates) Pull ups rest 12 min 30-20-10 reps for time: Wall balls (15/10#) Abmat sit-ups Fitness: A. Power snatch – 5 tng […]

Friday 11.1.13

Essentials:
A. 20 Minute EMOM
Odd: 5 DB snatch (left)
Even: 5 DB snatch (right)

Fitness:
A. 30 minutes to establish
1 RM power snatch
1 RM power clean

Everyone:
B. Tabata Sit Ups read more…

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