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Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters
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Air Force Pararescue trainees .
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World Class Fitness
100 Words Of Wisdom
■ Eat meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
■ Keep workouts short and intense.
■ Regularly learn and play new sports.
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Wednesday, September 06, 2006
Wed Sept.6,2006
Tuesday, September 05, 2006
Tues.Sept 5,2006
WOD
Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Friday, September 01, 2006
Friday Sept.1,2006
WOD
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
"click image to enlarge"
Tony looking for some divine help.
Thursday, August 31, 2006
Thursday Aug 31,2006
WOD
Clean 1-1-1-1-1-1-1-1-1-1 reps
Wednesday, August 30, 2006
Wednesday Aug 30, 2006
WOD
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
Tuesday, August 29, 2006
Tuesday Aug 29,2006
WOD
Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders
Monday, August 28, 2006
Monday Aug 28, 2006
WOD
Front Squat 3-3-3-3-3-3-3 reps
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Compare to 060710.
Finish with Planche practice.
Sunday, August 27, 2006
S.O.S.
Friday, August 25, 2006
S.O.S
On Sat Aug. 26 we will have our first S.O.S. at Rohr Park Gate A @ 10:00am. This is an open workout, come and enjoy the fun.
Map of Fred H Rohr Park
4500 Sweetwater Rd
Bonita, CA 91902, US
Thursday, August 24, 2006
Thursday Aug 24,2006
WOD
Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters
Wednesday, August 23, 2006
Wednesday Aug 23, 2006
WOD
Deadlift 3-2-2-2-1-1-1-1-1 reps
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Compare to 060507.
Tuesday, August 22, 2006
Tuesday Aug 22,2006
WOD
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Monday, August 21, 2006
Monday Aug 21, 2006
WOD
For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions
Friday, August 18, 2006
Friday Aug 18,2006
WOD
Shoulder Press 3-3-3-3-3-3-3 reps
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No push pressing or jerking.
Thursday, August 17, 2006
Norbert & Tony sparring
Tony getting ready for his MMA Sept 9th fight [Tony in the black trunks]
"click image to enlarge"
ight
