Monday 10.28.13
8RM Bulgarian Split Squat
Sorensen Test
Side Plank
500 m Row Time Trial read more…
Saturday 10.26.13
Perform 3 rounds at 80-85%. Aerobic (breathing steady and able to sustain)
500m row
400m run
50 DU/150 singles read more…
Friday 10.25.13
Tabata mash-up read more…
Thursday 10.24.13
Herding goats today read more…
Wednesday 10.23.13
3 rounds for time:
200m run
15 thrusters read more…
Tuesday 10.22.13
10 min AMRAP:
300m row
7 man- makers read more…
Get Low
Yes, this is the title of a rap song, but it is also our aim when we squat. We want to create the most stable, comfortable and functionally sound bottom position in our squat. It’s healthy, it is how we are designed and it will keep us independent and capable for the rest of our lives. read more…
Monday 10.21.13
Helen read more…
Saturday 10.19.13
Teams of 3: one works at a time
For time:
75 shoulder to overhead (75/55)
75 box jump (step down)
75 push ups
75 oh walking lunges (45/35)
75 burpee
75 wall ball
75 m Farmers Walk (heavy)
75 cal on rower
75 pull ups
75 m buddy carry (sub sandbag carry) read more…
Friday 10.18.13
500m row
200 m Farmers Walk
Rest 4 min
10 DB snatch – 5 each arm (AHAP)
200 m run
Rest 3 min
25 KBS
250m row
Rest 2 min
30 goblet squats for time. (AHAP)
(Performance/fitness athletes can use two KB for this to increase load. read more…