Month: December 2015

FRIDAY 151211

Workout of the Day Wallyball Using many of the same fault rules as volleyball, wallyball employs a medicine ball thrown over a volleyball net. The only approved throwing methods are the push press or thruster throw. Every member of the…

THURSDAY 151210

Workout of the Day Complete as many rounds as possible in 18 minutes of: 200m sprint 5 pullups 10 pushups 15 back squats 20 standing hip extensions (weighted) Use the same weight for the back squats as for the hip…

TUESDAY 151208

Workout of the Day Sumo Deadlift Find your 5 rep max. Use an 8-7-6-5-5 rep scheme then Max Rep Kipping Pull-ups Compare to 150904 Rhetoric Basketball “Gwen” Clean & Jerk 15-12- and 9 reps *Touch and go at floor only.…

FRIDAY 151204

Workout of the Day Tabata This Barbell with Me, Partner! 4 minutes each of 20 seconds of work and 20 seconds of rest of the following movements: Front squats Bent-over rows Shoulder-to-overheads Sumo deadlift high pulls One partner works while…

THURSDAY 151203

Workout of the Day 8 efforts, each for time of: 100 Meter Run Rest as needed between efforts Compare to 150917. Rhetoric Basketball 21-15-9 reps for time of: Deadlifts, 1 1/4 bodyweight Box jumps, 24″ box Using the same weight…