Deadlift
– 5 Sets
Tabata Row
– 8 x (20/10)
Deadlift
1-1-1-1-1
Tabata Row
8 x (20/10)
Month: March 2010
Lower Body Max Effort
1. 1 RM Box Squat
2. 5 x 5 Rack Pulls
3. 5 x 5 Good Mornings
4. 5 x 10 Weighted Situps
Categories
2010-03-22 UGS
Five Rounds
1. 5 Zercher Squats
Four Rounds
2a. 10 Suitcase Deadlift
2b. 15 KB Swings
Three Rounds
3a. 10 Hip Extensions
3b. 10 Knees to Elbows
3c. 100′ Lunge
4. 50 Weighted Situps
Weekly Announcements
– Yesterday, March 20 was our first Spring Saturday. We’d like to thank Brian, Rebekah, Walter, George, Sue, and Jessica for visiting The Boneyard. We look forward to seeing some of them in the gym soon. 41Fitness will host another Spring Saturday next Saturday, March 27. Join us for a free tour and a free workout.
– 41Fitness member Pete Russell and the undefeated Montgomery Yellowhammers have a make-up home game scheduled for Saturday, April 3 at 1 p.m. The Yellowhammers play at the YMCA Soccer Complex on Brown Springs Road. Join their Facebook group to receive updates.
– 41Fitness will be participating in two events in April. Join us for the “Bite The Tail Off Cancer” Crawfish Boil on Saturday, April 10 and the 9th Annual Walk of Life on Saturday, April 17. For more information, visit our Events page. Note: The Boneyard will be open as usual from 9:00 a.m. until noon on both days.
– Today begins Week 12 of our 100-Day Nutrition Challenge. There are just two weeks left in the challenge. For more information on nutrition, read our 23 Hours page.
A message to our members: Rest today, for training starts again tomorrow.
Spring is in the air! Starting this Saturday, March 20, 41Fitness will be hosting Spring Saturdays from 10 a.m.-noon. Join us for a free tour and a free workout. Our next Spring Saturday will be next Saturday, March 27.
Saturdays are open gym from 9:00 a.m. until noon. Members can come in to work on specific movements, particularly ones in which they need practice and further instruction. We will have a WOD that they can do or they can choose to do a WOD they missed this week.
Lower Body Dynamic Effort
1. 10 x 2 Wide Stance Box Squat @ 60%
2. 5 x 5 Sumo Deadlift
3. 5 x 10 Hip Extensions
Four rounds for time:
– Deadlift (12-9-6-3)
– Wall Ball (40-30-20-10)
Categories
2010-03-19 UGS
20 Minute AMRAP
1. 5 Deadlift 225#
2. 5 Pullups
3. 5 Handstand Pushups
4. 10 KB Swings
5. 10 OH Lunges
6. 10 Slam balls
Upper Body Dynamic Effort
1. 8 x 3 Floor Presses @ 60%
2. 5 x 3 Rope Climbs
3. 5 x 5 Handstand Pushups
4. 5 x 10 GHD Situps
Four Rounds (45/15)
– KB Swings
– KB Cleans
– KB Presses
– KB Rows