figured it was good one for labor day

Workout of the Day –

1 lap
50 pull-ups
1 lap
50 push-ups
1 lap
50 V-Ups

@ home

500 m run
50 pull-ups
500 m run
50 push-ups
500 m run
50 V-Ups

5 rounds
5 burpees
20 kettlebell swings
2 minute rest

This workout will take 15 minutes. You have 1 minute to complete the burpees and kb swings, then 2 to rest before starting again. (you should feel fully recovered before you resart)

@ home

5 rounds of
50 yd sprint
5 burpees

This workout will take 15 minutes. You have 1 minute to complete the sprint and burpees, then 2 to rest before starting again. (you should feel fully recovered before you resart)

using the Tabata protocol (20 seconds work, 10 seconds rest),
do the following for reps

8 rounds pull-ups
8 rounds push-ups
8 rounds sit-ups (or sub bicycles)
8 rounds squats

This workout will take exactly 16 minutes.

@ home

using the Tabata protocol (20 seconds work, 10 seconds rest),
do the following for reps

8 rounds pull-ups
8 rounds push-ups
8 rounds sit-ups (or sub bicycles)
8 rounds squats

dude, I totally smurfed this workout

find your 1 rep max Thruster
you may use the rack to start from a racked front squat

Reference April 26th (3 rep max thruster)

Cashout – (using 1/2 your new max)

Death by Thrusters (1 the first minute, 2 the second, etc.)

@ home

2 x “Broomstick Fran”

“Broomstick Fran” = 21-15-9 of broomstick thrusters & pullups
do it once, then rest exactly 3 minutes, then do it again

read it again...yeah, now you get it

21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms (45)
Sots press (45) (strange video from vimeo)

@ home

42-30-18 reps for time of
Turkish-Get-ups, alternating arms (use whatever weight you can find, even soup cans!)
Sots press (broomstick)

dude...that's funny

21 Hang Power Cleans
1 lap
15 Hang Power Cleans
1 lap
9 Hang Power Cleans
1 lap

Compare your time to Jan 5th.

@ home

3 rounds for time
50 box jumps
500 m run

On the minute,
Complete 2 Power Cleans &
10 Double Unders on the minute for 15 minutes.
*Go as heavy as possible on power cleans

@ home

300 double unders
if you don’t have a jump rope (go buy one) you may sub 150 tuck jumps

Change is is in the works people…hope you’re ready!

for the paleo geek

3 rounds for reps of
1 minute back squat (135/95)
1 minute push press (95/65)
1 minute ab wheel/roller
1 minute row (calories)

@ home

3 rounds for reps of
1 minute tuck jumps
1 minute hand stand push-ups (sub clapping push-ups)
1 minute V-ups
1 minute burpees

I appreciate your patience lately as things are seeming a bit crowded at times, I know it, and I’m looking to change things:)

Tomorrow’s Workout

Overhead Squat – find your 1 rep max
(compare to May 19th)

Cashout – 2 min max reps – Tire Flip

@ home

get a broomstick, or some other 5foot or so stick

6 rounds for time of
20 Overhead Squats (with said broomstick)
30 Bicycles (only count 1 leg)

nice

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Compare your time to April 16th.

@ home

For time:
50 Box jump (find SOMETHING)
50 Jumping pull-ups
Walking Lunge, 50 steps
50 Knees to elbows
50 Push Ups
50 Back extensions
50 Burpees
50 Double unders

For those of you in the 6 am class this morning, my apologies for leaving out the Wall-Balls from the workout. The rest of you, don’t worry, you get to do them