Lower Body Dynamic Effort
1. 3RM Sumo Deadlift
2. 5 x 5 Suspended Deadlifts
3. 5 x 5 Good Mornings
4. 5 x 10 Toes to Bar
Category: Workouts
Spring is in the air! Beginning Saturday, March 20, 41Fitness is hosting Spring Saturday events from 10 a.m.-noon. Join us for a free tour and a free workout every Saturday during the month of April. If you plan to work out, be sure to wear comfortable clothes and good shoes. You’ll be moving around and breaking a sweat.
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.
Categories
2010-04-02 UGS
5 Rounds
1a. 10 Ring Dips
1b. 10 Jumping Lunges
4 Rounds
2a. Max Tactical Pushups
2b. Max Tarzan Pullups
3 Rounds
3a. 5 Sandbag Shoulders + Squat Drops
3b. 5 Tire Flips
3 Rounds
4a. 200′ Tire Drag
4b. 15 Knees to Elbows
Lower Body Dynamic Effort
1. 10 x 2 Box Squats
2. 5 x 3 Front Squats
3. 5 x 5 Glute Ham Raises
Press
5 Sets
30-20-10
– Jumping Pullups
– Wall Balls
Upper Body Dynamic Effort
1. 8 x 3 Floor Presses
2. 5 x 5 Weighted Pullups
3. 5 x 5 Ring Dips
4. 5 x 10 GHD Situps
For time:
– Run 400m
– 10 Burpees
– 20 Box Jumps
– 30 KB Swings
– Run 800m
– 30 KB Swings
– 20 Box Jumps
– 10 Burpees
– Run 400m
Categories
2010-03-31 UGS
4 Rounds
1a. 10 KB Snatch + Press
1b. Max Tactical Pullups
4 Rounds
2a. 10 Ring Pushups
2b. Max Ring Rows
4 Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Presses
Deck of Cards
Hearts = Pushups
Diamonds = Mountain Climbers
Spades = Situps
Clubs = Pullups
Jokers = 10 Burpees