Monthly Archives: October 2009

“Bad Baggage” With a team of four complete as many rounds in 20 minutes of: Step ups with your carry-on (sandbag) 10 Suitcase Lifts (kettlebell) and 100 ft. carry Run 400 meters Everyone on your team should be moving which … Continue reading →

Hang Power Clean 1-1-1-1-1 90% 75 Thrusters with 40% of your 1 rep max push press. Every time you set the barbell down during the thrusters go directly to the pull-up bar and complete 15 pull-ups before continuing with the … Continue reading →

Deadlift 3-3-3 at 80% “Seth’s Birthday Workout” 15 Swings 15 Box Steps per leg with Kettlebell 15 Sumo Deadlift High Pulls with Kettlebell 30 Wall Ball Shots 15 Sumo Deadlift High Pulls with Kettlebell 15 Box Steps per leg with … Continue reading →

Push Press 5 sets of 4 reps at 75% of 1 rep max. 4 rounds 5 Front Squats (75% of 1 rep max) 20 Sit-ups Check out this cool article on Vitamin D. The other articles at the new site … Continue reading →

Great turn out at classes today. Thanks for coming out to make it a fun time. We had 16 people at Suffer On Saturday. Check out the awesome video below that Brian W. put together from our Fight Gone Bad … Continue reading →

Front Squat 1-1-1-1-1 at 90% Run 400 meters 21-15-9 KB Suitcase Deadlifts with 50% 1 rep max Push ups Run 200 meters Saturday schedule is the same as last week 08:00 On Ramp, 09:00 Suffer On Saturday, and 10:00 Olympic … Continue reading →