Deadlift
– 5 Sets
Tabata Row
– 8 x (20/10)
Deadlift
1-1-1-1-1
Tabata Row
8 x (20/10)
Category: Workouts
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
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
For time:
– 100 Burpees