21-15-9:
– Lunges (Each Leg)
– Situps
– Burpees
Tag: Lunge
Categories
2009-12-28 UGS WOD
4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
3 Rounds:
– 50′ Forward Tire Drag
– 50′ Backward Tire Drag
50 GHD Situps or 50 Weighted Situps
Categories
2009-12-16 UGS WOD
3 Rounds
– 10 Sandbag Step Ups
– Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats)
3 Rounds
– 8 Clean, Catch, Squat
– 8 Double KB Cleans
3 Rounds
– 10 Hip Extensions
– Suicide Run
25 Windmills
4 Rounds for time:
– 250m Row
– Jumping Pullups (40-30-20-10)
– Stationary Lunges (40-30-20-10)
– Squat Thrusts (40-30-20-10)
Categories
2009-12-14 UGS WOD
3 Rounds:
– Max Tactical Pushups
– Max Tactical Pullups
3 Rounds:
– 10 Sandbag Clean & Squat Drop
– 10 Jumping Lunges
3 Rounds:
– 5-10 Alternating Presses
– 10 Double KB Rows
4 Rounds:
– 5 Tire Flip & 5 Tire Jumps
(Note: Flip the tire and do 5 tire jumps, repeat 5 times each round.)
– 15 Ring Dips
100 Tire Tread Chops
(Note: Stand on top of the tire with feet outside the shoulder, lean down and strike the tread of the tire between your feet.)
Twelve Days of Christmas
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – 12 100M Rows
Sunday is the first day of the twelve days of Christmas. In the spirit of the holidays, 41Fitness will do a Twelve Days of Christmas workout. You will perform the movements like the song, “Twelve Days of Christmas”….1 handstand pushup, 2 thrusters, 1 handstand pushup, 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…
Merry Christmas and Happy Holidays from David, Jennie, and Franky!
Categories
2009-12-11 UGS WOD
3 Rounds
– 10 Sandbag Walking Lunges
– 5 Sandbag Jumping Squats
4 Rounds
– 10 KB Front Squats
– 5 Broad Jumps
5 Rounds
– 100′ Forward Tire Drag
– 100′ Backward Tire Drag
100 Tree Choppers
Categories
2009-12-07 UGS WOD
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.
Categories
2009-12-04 UGS WOD
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
Categories
2009-11-18 UGS WOD
Week 3
Lower Body (LB)
5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
4 Rounds:
– 200′ Tire Drag
1 Round:
-50 GHDs or 50 Weighted Situps