Thursday, February 10, 2011

Sprint 4mins: Rest 4mins

Sprint 3mins: Rest 3mins

Sprint 2mins: Rest 2mins

Sprint 1min : Rest 1min

Repeat 1x

Tuesday, February 08, 2011

As Many Rounds as Possible in 20minutes:

5 Pushups
10 Kettlebell Swings
5 Pullups

-Score total rounds complete.

Sunday, February 06, 2011

2 rounds:

4minutes: Anchored Situps
3minutes: Deadlifts @ BW
2minutes: Front Squat @ BW
1minute: Burpees

Rest 3 mintues. Repeat

How strange to use "You only live once" as an excuse to throw it away.
~Bill Copeland

Saturday, February 05, 2011

As Many Rounds As Possible in 20 Minutes:

10 Bench Press @ BW
10 Static Dips
10 Pullups
10 Burpees

Rest as Needed

6 x 400m Sprint
Rest 1:30 Between Rounds

Wednesday, February 02, 2011

On the minute, every minute for 15minutes:

5 Burpees
10 Pushup
15 Airsquat


600m Sprint

2010-2011 NCAA Rankings

1. Cornell Big Red
2. Iowa Hawkeyes
3. Penn State Nittany Lions
4. Oklahoma State Cowboys
5. Minnesota Golden Gophers

Saturday, January 29, 2011


250m Row
21 DB Push Press (40#)
12 Back Extension

The Back Extension allows for development of the posterior chain using bodyweight. Unlike the deadlift which builds strength in the posterior chain by lifting heavy loads off the ground. The back extension builds strength in the posterior chain by moving through gravity in a fixed position.

back ext demo (pic)

Thursday, January 27, 2011


600m Run
25 Push ups
25 Situps

I Like this quote I dislike this quote“Once you've wrestled, everything else in life is easy.”-Dan Gable