Tuesday 20141230

Fitness is Technical...

10 Muscles-ups
10 Double-Unders
2 Weighted Pistols (one each leg) @ 2 Pood

9 Muscles-ups
20 Double-Unders
2 Weighted Pistols @ 2 Pood

8 Muscles-ups
30 Double-Unders
2 Weighted Pistols @ 2 Pood

7 Muscles-ups
40 Double-Unders
2 Weighted Pistols @ 2 Pood

6 Muscles-ups
50 Double-Unders
2 Weighted Pistols @ 2 Pood

5 Muscles-ups
60 Double-Unders
2 Weighted Pistols @ 2 Pood

4 Muscles-ups
70 Double-Unders
2 Weighted Pistols @ 2 Pood

3 Muscles-ups
80 Double-Unders
2 Weighted Pistols @ 2 Pood

2 Muscles-ups
90 Double-Unders
2 Weighted Pistols @ 2 Pood

1 Muscle-up
100 Double-Unders
2 Weighted Pistols @ 2 Pood

*Competitor: As prescribed 
*Established: 2 pull-ups/dips per muscle up/4x single-unders/1.5 pood 
*Recruit: 1 pull-up/dip per muscle up/3x single-unders/1 pood 

Post results to comments.

Monday 20141229

STRENGTH

In 10 minutes work up to heavy OHS

STRENGTH ENDURANCE

For time…

Overhead Squat @ 30-40% of 1RM  10 to 1
Pull-up 1 to 10

Looks like: 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

Next, after rest:

10 rounds of…

10 push-ups
Rest 10 seconds

*Competitor: As prescribed 
*Established: As prescribed. 
*Recruit: As prescribed 

Post results to comments.

Saturday 20141227

Workout

WORK UP TO HEAVY Deadlift 

THEN:

5X3 Deadlift @ 80% 1RM REST 3 MINUTES BETWEEN SETS

THEN:

3X10 STRAIGHT LEG Deadlift @ 135#

THEN:

4 x 30 seconds on 30 seconds off of burpees

*Competitor: As prescribed 
*Established: 95
*Recruit: 65

Post results to comments.

Friday 20141226

Workout

Work up to Heavy Front Squat  in 10 minutes.

~Rest 5 minutes~

6×2 Front Squat @ 85% of today’s heavy front squat.

~Rest 5 minutes~

10 rounds for time of…

5 thrusters @ 95
15 sit-ups
rest 1 minute

*Competitor: As prescribed 
*Established: 75
*Recruit: 45

Post weights and time to comments.

Wednesday 20141224

12 Days of Eo3Fit

If you haven’t seen a "12 days" workout before, here is how it works.

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 deadlift, then 1 deadlift + 2 MU, then 1 deadlift + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

This one is brutal, but a must around the holidays.

1 x deadlift @ 90% 1 RM
2 x muscle-ups
3 x box jump (as high as possible)
4 x clean @ 50% of 1RM
5 x deficit push-ups (push-ups on 45# plate)
6 x knees-to-elbows
7 x KB swings @ 2 pood
8 x wall ball shots @ 20#
9 x ring dips
10 x thrusters @ 95
11 x pull-ups
12 x front squats at 100% bodyweight

*Competitor: As prescribed 
*Established: Scale as needed  
*Recruit: Scale as needed  

SET A REASONABLE TIME CAP FOR YOURSELF.