2013 08 11
2013 08 08
SWOD
Squat 3x5 (add 5 lbs to last workout)
Banded Good Mornings 100 reps
DWOD
As many rounds as possible in 10 minutes:
Close Grip Bench - 3 reps
Dynamic Push Ups - 10 reps
*Close Grip Bench use body weight
2013 08 07
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
Perform 2 Power Cleans and death by pull ups... Power Cleans use 80% of 3 RM or 5x3 Weight *For this workout, perform 2 Power Cleans & 1 pull up in the first minute, 2 Power Cleans & 2 pull ups the second minute, 2 Power Cleans & 3 pull ups in the third, 2 Power Cleans & 4 pull ups...and so on, until you cannot perform the number of presribed pull ups for the given minute. Remember you have to complete 2 power cleans to buy into each round and adding one pull up each minute
2013 08 05
2013 08 04
2013 08 03
SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
DWOD
"GFY" Tabata Deadlift Challenge You have 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets. Weight - 315 lbs / 205 lbs
*This one of the CFFB classics. Obviously this is a pretty aggressive weight. Try to pick a weight you feel like you can hit reps of 5-7 for each of the 8 Rounds
2013 08 01
SWOD
Bench 3x5 (add 2.5 lbs to last workout) Supine Ring Pull Ups 3 x reps
DWOD
Complete 7 rounds for time: 25 yards - Overhead Walking Lunges w/ 45 lbs plate 20 reps - Lateral Plyo Skier Hops
2013 07 31
2013 07 29
SWOD
Squat 3x5 (add 5 lbs to last workout)
DWOD
As many rounds as possible in 10 minutes of: 3 Push Press 5 Ball Slams
*for push press use between 185 - 225 lbs / 125 - 150 lbs
2013 07 28