For time:
– Run 400m
– 25 Push Press
– 25 Pullups
– 25 Burpees
– 25 Pullups
– 25 Push Press
– Run 400m
Upper Body Max Effort
1. 5RM Standing Press
2. 5 x 3 Barbell Row
3. 4 x 15 KB Row
3 Rounds
– Row 500m
– 5 Presses
– 100′ OH Lockout Walk
– 5 Thrusters
– 100′ Racked Walk
– 5 Front Squats
– 100′ Farmer’s Lunge
– 5 Cleans
– 100′ Farmer’s Walk
– 5 Suitcase Deadlifts
Complete each round unbroken.
Categories
2010-06-21 UGS
Four Rounds
1a. 5 Zercher Squats
Four Rounds
2a. 5 Tire Flips
2b. Jumping Lunges
Four Rounds
3a. 200′ Tire Drag
3b. 25 Weighted Situps
Lower Body Max Effort
1. 3RM Sumo Deadlift
2. 3 x 5 Good Morning
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
41Fitness wishes all the dads out there a very special Father’s Day! We appreciate all the heavy lifting.
Sundays are rest days at 41Fitness. Weekly announcements are posted on Sunday. We email these announcements to those on our mailing list. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com. We also provide updates on Facebook and Twitter throughout the week.
Weekly Announcements
– Starting tomorrow The Boneyard will be open at 5:00 a.m. on Mondays, Wednesdays, and Fridays.
– The WORK’N HARD AT THE ‘YARD shirts are available for pick-up at The Boneyard. The SWEAT ANGEL shirts will be ready sometime this week. We ordered extra shirts so if you are interested in purchasing one, please email us at 41Fitness@gmail.com.
– 41Fitness will be taking a group to the Faction Games 2010 on Saturday & Sunday, August 7-8 at Shelby Farms in Memphis, TN and the Inaugural Disney Wine & Dine Half Marathon Weekend on Saturday, October 2, 2010 at Disney World in Orlando, FL. Let us know if you are interested in attending either of these events as we are discussing accommodations this week.
– Tomorrow is the first day of summer and the temps are already reaching 100+ at The Boneyard. It’s critical to stay hydrated before and after your workout. The Water section of our 23 Hours page explains how much water you should drink daily and for one hour of physical activity. We want you to know the warning signs for heat cramps, heat stroke, and heat exhaustion. The Alabama Department of Public Health (ADPH) provides information on heat-related illnesses, including how to prevent and treat them, and who is most at risk.
Categories
2010-06-19 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Categories
2010-06-18 UGS
4 Rounds
1a. 1-3 Rope Climbs
1b. Suicide Run
4 Rounds
2a. 15 Ring Pushups
2b. Max Ring Rows
4 Rounds
3a. 10 KB Goblet Lunges
3b. 10 KB Snatch & Press
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squat
3. 5 x 10 Hip Extension
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 5 x 3 KB Press
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar