Workout of the Day


Three rounds for time of:

Hang power cleans, 15 reps   http://www.youtube.com/watch?v=Gx6GMgLrBXQ
Be careful on this one start with low weights untill you have good form
if you can't lift heavy weights or want a body weight alterative do pull-ups

15 Burpees  http://www.youtube.com/watch?v=7MGljX4bbps



Post times

WoD

For time:
25 Walking Lunge steps
20 Pull-ups
50 Box Jumps
20 double unders
25 Dips (with rings, bars or even a chair)
20 knees to elbow (while hanging from pull up bar or while standing)
20 Kettlebell swings
30 sit-ups
20 Hang Squat cleans
25 back extensions
30 wall ball shots (alternative is squats with an over head press at the end)

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WoD

Workout of the Day




Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood



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WoD

Workout of the Day


Clean, one rep every minute on the minute for 15 minutes.



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Lets try this format

I am going to try a blog style format for my training programs and notes. Most of what I do is based on CrossFit but I like to focus on Martial Arts specific exercises as well. As a Martial Artist is vitally important that we train our bodies out side of Class and Martial Arts in order to be ready to preform at our peak all the time.