Thursday, June 21

Jun 20, 2012

Strength: Front Squat, 5-5-5-3-3-3

Work: “Fran”
21-15-9:

  • Thrusters (95/65)
  • Pull-ups

[youtube http://www.youtube.com/watch?v=IVBgKB4Gnsw]

Inspiration: Never Give Up!

Jun 20, 2012

We could also call this Wednesday waterworks. I saw a shorter version of Arthur’s amazing transformation yesterday. His spirit and ability to remember that just because you can’t do it today, doesn’t mean it’s never going to happen, are definitely something I’m going to keep in mind when hurt pride and ego get the best of me!

Hope you enjoy his story…

[youtube http://www.youtube.com/watch?v=bIXOo8D9Qsc]

Tuesday, June 19

Jun 18, 2012

Strength: Shoulder Press 5-5-5-3-3-3

Work:
3 rounds:
a) 10  toes to bar
-30 seconds rest-
b) Max Effort Push-ups
-30 seconds rest-

Then…

Tabata sprint, for max distance:
8 rounds of:

  • 20 seconds sprint
  • 10 seconds rest

Compare distance to May 24.

Monday, June 18

Jun 17, 2012

Strength: Deadlift 5-5-5-3-3-3

Skill: Turkish Get Up

Work: In 10 minutes, complete as many rounds as possible of:

  • 5 Pull Ups
  • 10 Goblet Squats
  • 15 Sit Ups

Saturday, June 16

Jun 15, 2012

Remember that we have a free public workout this Saturday! We are meeting at 10:00 at Forest Hills park.

Skill: Slackline!

Work: “50/50”
Working with a partner, complete the following (split reps evenly, only one partner working at a time):

  • 100 air squats
  • 100 DB push press
  • 100m sprint
  • 100 buddy burpees
  • 100 situps

With a little (okay, a lot) of practice, we’ll be doing this…
[youtube http://www.youtube.com/watch?v=HDTwQGEeGZc&w=560&h=315]