5 Rounds:
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds:
2a. Max Weighted Pullups
2b. 6-10 Alternating Presses
4 Rounds:
3a. 6 Hang Cleans
3b. 100′ Overhead Lockout Walk
3 Rounds:
4a. 10 Knees to Elbows
4b. 10 One Arm Sledge Strikes
3 Rounds
1a. 10 Back Squat (50% Max Back Squat)
1b. Suicide Run
3 Rounds
2a. 5 Back Squat (60% Max Back Squat)
2b. 200′ Tire Drag
3 Rounds
3a. Leg Blaster
3b. 10 Knees to Elbow
Note: Only do 1 round of each if you are just starting out with this workout program. If you are at an intermediate level you should do two rounds. If you have been weight training with volume for a while you can do the rounds as prescribed. Make sure your back squat is being done with proper form and a stable spine, from your head to your hips.
Deadlift (75% max deadlift)
4 x 5 (1 min rest between sets)
Back Squat
3 x 10 (1 min) 65% max back squat
4 x 5 (2 min) 75% max back squat
5 x 3 (3 min) 85% max back squat
3 Leg Blasters:
– 20 Air Squats
– 10 Stationary Lunges
– 10 Jumping Lunges
– 10 Jumping Squats
3 Rounds:
10 Knees to Elbows
Week 3
Full Body (FB)
5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows
3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows
4 Rounds:
200′ Tire Drag
3 Rounds:
10 Knees to Elbows
Week 2
Full Body (FB)
5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows
3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows
4 Rounds:
200′ Tire Drag
3 Rounds:
10 Knees to Elbows
Week 1
Full Body (FB)
5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows
3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows
4 Rounds:
200′ Tire Drag
3 Rounds:
10 Knees to Elbows
Today was our grand opening and it went well. We gave away a lot of door prizes, talked to some new and old friends, and had two really good workouts.
Thanks to those who attended and to those who donated door prizes. 41Fitness appreciates your interest and support!
Our doors open at 6:00 a.m. on Monday morning. Don’t forget to set your clocks back.
41Fitness wishes all a fun and safe Halloween night!
Fight Gone Filthy
Work for one minute at each station; rest one minute between 5th and 6th station.
– Box Jump
– Jumping Pullups
– Kettlebell Swings
– Walking Lunge
– Knees to Elbows
– Push Press
– Back Extensions
– Wall Ball
– Burpees
– Double Unders
Team Underground Strength
Two teams, five minutes at each station. Count rounds completed of tire pull and drag (down and back equals one round) and 100ft farmer’s walk.
Station 1
1a. Tire Pull
1b. Tire Drag
Station 2
2a. Farmer’s Walk
2b. Sledge Strikes