08Jan12: Tuesday. NOT sure Why.....

Viewers Choice:   

I'm doing this one:

Strength

15 minutes to work up to a heavy HBBS.

Conditioning

Choose one…

Row: 5X500m – rest 1:1 –
Run: 5X400m – rest 1:1

OR you can try this one.....

20 minutes to complete the following...

For time:

"Fran"

21-15-9 of:

Thrusters 95/65#
Pull-ups

-then (no rest)-

Run 1 Mile.

With the remaining time:

Establish a 20RM Back Squat.

Notes: Please post "Fran" time, 1 Mile Run time, and 20RM Back Squat load to comments. Remember, there is ZERO rest between "Fran" and the 1 Mile Run.

18Dec12: Tuesday. Gymnastics and Squats...

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk - medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press - heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

Conditioning    Complete A or B

(A)

Complete 2 cycles of...

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

(B)

Fran

21-15-9

95/65 Thrusters

Pull ups

31Oct12- Happy F'n Halloween!

Happy 1 Yr (slightly belated) Function Fitness Anniversary

Because we can......

FRAN
21,15,9
95/65 Thrusters
Pull ups

Rest (or till you stop coughing)

DT
5RD For Time
12 DL
9   Hang Power Clean
6   Jerk