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
Categories
Tag: Extension
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
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
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
Categories
2010-03-15 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
Lower Body Max Effort
1. 1RM Concentric Good Morning
2. 5 x 5 Reps Band Suspended Deadlifts
3. 5 x 10 Hip Extensions
4. 5 x 10 Weighted Situps
Lower Body – Dynamic Effort
1. 10 x 2 Reps Box Squats @ 50% Max Squat
2. 5 x 5 Reps OH Squat
3. 5 x 10 Weighted Hip Extensions
Lower Body – Max Effort
1. 1RM Sumo Deadlift
2. 5 x 5 Front Squats
3. 5 x 10 Weighted Hip Extensions
Lower Body – Max Effort
1. 1RM Sumo Deadlift
2. 5 x 5 Front Squats
3. 5 x 10 Weighted Hip Extensions
4. 5 x 10 GHD Situps
Categories
2010-02-01 UGS
5 Rounds
1a. 10 Lunge Jumps
1b. 6 Double Kettlebell Cleans
5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Back Extensions
50 GHD Situps or 50 Weighted Situps
Categories
2010-01-18 UGS
5 Rounds
1. 5 Box Squats
4 Rounds
2. 6-10 Split Squats
3 Rounds
3a. 10 Weighted Back Extensions
3b. 50′ Broad Jumps
3c. 50′ Duck Walk
3d. 10 Kettlebell Swings
3 Rounds
4a. 200′ Farmers Walk
4b. 10 Med Ball GHDs