Lower Body Max Effort
1. 3RM Front Squat
2. 3 x 5 Step Up
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Tag: Squat
Categories
2010-07-19 UGS
Five Rounds
1a. 5 Zercher Squat
Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row
Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups
Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops
Lower Body Dynamic Effort
1. 10 x 2 Box Squats
2. 3 x 5 Rack Pulls
3. 5 x 10 Hip Extensions
Categories
2010-07-14 UGS
Five Rounds
1a. 3 Standing Press
Four Rounds
2a. Leg Blaster
2b. 1-3 Rope Climb
Three Rounds
3a. 100′ Tire Drag
3b. 50′ Tire Press
3c. 50′ Tire Row
Five Rounds
4a. 10 GHD Situps
*Leg Blaster = 20 Air Squats, 10 Lunges (each leg), 10 Jumping Lunges (each leg), 10 Jumping Squats
Courtesy of Rob Shaul @ mountainathlete.com
For Time:
– 20 Back Squats 225# (185#/135#)
– 40 Toes to Bar (40 Knees to Elbows/40 Knee Raises)
– 60 KB Swings 32kg (24kg/16kg)
“Luce”
Three Rounds For Time:
– 1K Run (1k/400m)
– 10 Muscle Ups (30 Pullups & 30 Ring Dips/30 Pullups & 30 Pushups)
– 100 Squats (75/50)
Categories
2010-07-12 UGS
Five Rounds
1a. 5 Zercher Squat
Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row
Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups
Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops
Front Squat
– 5 Sets
Repeats
– 4 x 400m
Deck of Cards
Hearts = Pushups
Diamonds = Mountain Climbers
Spades = Situps
Clubs = Air Squats
Jokers = Burpees