41Fitness wishes you and yours a Happy Independence Day! We will be open during our regular operating hours on Monday, July 5.
Categories
Categories
2010-07-03 Open Gym
Running Drills
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.
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Romanian Deadlift
3. 5 x 10 Hip Extension
Categories
2010-07-02 UGS
“Body Bag” UGS
21-15-9
– Tire Flips (400#)
– Sledge Strikes (20#)
– KB Swing (32kg)
– Sandbag Burpee (60#)
Row or Run Repeats
– 4 x 500m Row
or
– 4 x 400m Run
Deadlifts
– 5 Sets
For time:
– 10 Burpees
– 30 Wall Balls
– 10 Burpees
– 30 KB Swings
– 10 Burpees
– 30 Double Unders
– 10 Burpees
Upper Body Dynamic Effort
1. 8 x 3 Standing Press
2. 5 x 3 Barbell Row
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
L-Sits
Two Rounds for time:
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 2 Minutes Rest
Categories
2010-06-30 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 6 Double KB Press
Four Rounds
2a. 5 Weighted Pullups
2b. 5 Slam Ball Pushups
Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
50 Knees to Elbows
Five Rounds for time:
– 10 Clean and Press (95#/65#)
– 15 Mountain Climbers