Press
5 Sets
30-20-10
– Jumping Pullups
– Wall Balls
Category: Workouts
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
1 to 10 to 1
– KB Cleans
– KB Presses
– KB Thrusters
Upper Body Max Effort
1. 1RM Rack Jerk
2. 5 x 10 Weighted Pullups
3. 5 x 5 Handstand Pushups
Lower Body Max Effort
1. 3RM Good Mornings
2. 5 x 5 Front Squats
3. 5 x 5 Split Squats
4. 5 x 5 Weighted Situps
Categories
2010-03-29 UGS
5 Rounds
1a. 6 Front Squat
1b. 12 Box Jump
4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run
3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag
2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk
Front Squats
– 5 Sets
Partner Pyramid
1 to 5 to 1
– KB Goblet Squats