Monthly Archives: September 2009

Back Squat 2-2-2-2-2 15 minutes max rounds 10 Burpees 10 Knee To Elbows Run or Row 400 meters We are burning the midnight oil in the back office of EmerFit this week and we were hoping to have the new … Continue reading →

10 Power Cleans 25 Push Ups 8 Power Cleans 20 Push Ups 6 Power Cleans 15 Push Ups 4 Power Cleans 10 Push Ups 2 Power Cleans 5 Push Ups Use 55% of your best single rep power clean if … Continue reading →

Customized “Fran” 21-15-9 reps of Thrusters Pull-ups We will be scaling this workout based on some of your recent 1 rep max attempts. Some of you will go heavier than the prescribed 95 pounds and some of you lighter. Harvard … Continue reading →

9:00 A.M.: Doors open. 9:30 A.M. Athlete check-in, heat assignment, and warm-up. 10:00 A.M.: Heat 1 & 2 10:30 A.M.: Heat 3 & 4 11:00 A.M.: Heat 5 & 6 (if necessary) 11:30 A.M. – 1:30 P.M.: Post Workout Celebration … Continue reading →

Lunge 100 ft 21 Pull-ups 21 Sit-ups Lunge 100 ft 18 Pull-ups 18 Sit-ups Lunge 100 ft 15 Pull-ups 15 Sit-ups Lunge 100 ft 12 Pull-ups 12 Sit-ups Lunge 100 ft 9 Pull-ups 9 Sit-ups Lunge 100 ft 6 Pull-ups … Continue reading →

Deadlift 5-5-5 3 Minutes of Burpees Rest 90 seconds 2 Minutes of Burpees Rest 90 seconds 1 Minute of Burpees Rest 90 seconds

Row 2,000 meters. This should take you 7-10 minutes. Go all out! When you’re done practice your muscle-up, pistol, or handstand. Our booth at last weekend’s fair.

40-30-20-10 reps of: Kettlebell swings (1.5/1 pood) Knee To Elbow This is a short one so expect a fun warm-up and consider practicing something you need to improve at. Fight Gone Bad Details Remember Fight Gone Bad is this Saturday … Continue reading →

Clean and Jerk 1 Repetition Maximum 10 minutes max rounds: 10 Pull-ups 10 Push-ups 10 Box Jumps Just a few more tests between now and the end of the month before we begin our new programming. Today we clean and … Continue reading →