Deadlift
1-10-1-20-1-30 reps
Run Repeats – 1/1 (Work/Rest)
6 x 400m
Upper Body Dynamic Effort
1. 8 x 3 Standing Press
2. 3 x 5 Ring Dip
3. 3 x 20 KB Row
4. 5 x 10 GHD Situp
Categories
2010-07-21 UGS
Five Rounds
1a. 3 Standing Press
Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb
Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row
Five Rounds
4a. 10 GHD Situps
*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com
“Fight Gone Bad!”
Three Rounds For Reps:
– Wall Ball, 1 minute (20#/14#)
– Sumo Deadlift High Pull, 1 minute (75#/55#)
– Box Jump, 1 minute (20″/16″)
– Push Press, 1 minute (75#/55#)
– Row, 1 minute (Calories)
– Rest, 1 minute
Upper Body Max Effort
1. 5RM Pullup
2. 5 x 3 Ring Dip
3. 4 x 15 KB Row
“Joshie”
Three rounds for time:
– 24kg KB Snatch, right arm (21/15/9)
– L Pull-ups (21/15/9)
– 21kg KB Snatch, left arm (21/15/9)
– L Pull-ups (21/15/9)
Lower Body Max Effort
1. 3RM Front Squat
2. 3 x 5 Step Up
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Categories
2010-07-19 UGS
Five Rounds
1a. 5 Zercher Squat
Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row
Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups
Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops
Five Rounds For Time:
– 15 Thruster (135#/95#/65#)
– 400m Run