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    1755-1850
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Workouts'S ARCHIVE

  • 110520 Friday: “The Macho Man, Randy Savage” 15 OHS, 15 lateral burpee, 12 OHS, 12 lateral burpee, 9 OHS, 9 lateral burpee, 9 Thruster, 9 C-2-B Pullup, 12 Thruster, 12 C-2-b Pullup, 15 Thruster, 15 C-2-b Pullup 115lb Men, 75lb Women

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  • 110519 Thursday: “Filthy 50 or Dirty 30″ Compare to 110217 101111 and 100812 and 100520 Filthy 50 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time and thoughts to comments.

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  • 110518 Wednesday

    By jerry

    110518 Wednesday SKILL/SPEED-STRENGTH: 2 Snatches every MINUTE on the minute for 15 min. Load should be heavy (80-85%) and technically sound (no ugly press-outs). CONDITIONING: “Grace” 30 Clean and Jerks for time (95w, 135m) Alternate WOD: 20 KB Swing, 20 Goblet SQ, 20 KB High Pull, 20 GHD Situp. 3, 4, or 5 rounds

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  • 110517 Tuesday

    By jerry

    110517 Tuesday SKILL/STRENGTH: 2-3 advanced HSPU (advanced for you) every MINUTE on the minute for 10 min. If you do not have a range of motion in the Hand Stand Pushup or are uncomfortable getting upside down SUB Ring Dips. Like the HSPU make your dips a challenge/advanced for you. CONDITIONING: 20 Chest-touches-bar pullups, 30 […]

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  • 110516 Monday

    By jerry

    110516 Monday STRENGTH: Back Squat x 3 rep max (take 5-6 sets) If you know your goal weight then plan your warmup sets. If 365×3 = goal then I might go 135×5, 225×5, 275×3, 315×3, 345×1, 365×3 CONDITIONING: 3 Round “Kelly” 400run, 30 box jump (24″) 30 Wallball

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  • Happy Birthday Super D!!! 110514  Saturday Sweatshop3 30 minute AMRAP of 3 rounds  of  “Cindy” (5  Pullup, 10 Pushup, 15 Air Squat) Followed by a 200m run Compare to 110108

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  • The Eliminator- Every 90 sec complete the complex, the weight increases with each round and bars are pre-loaded. You must hold onto the bar the entire time. You continue until you can’t complete the complex in the allotted time. 5  Deadlifts 3 Hang Cleans 1 Jerk Womens Weights-  55, 70, 85, 95, 105, 115, 125, […]

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  • 110512 "Thor"

    By jerry

    110512 “Thor” 40/30/20/10 of: Box jump Kb swing Sledge Strikes demo video Abmat situp Wall ball

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  • 4 Rounds For Time:

    400m Run

    15 Power Snatches (95m/65w)

    15 Toes-2-Bar

    ***If you finish 4 rounds under 20min do a 5th for Koz***

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  • 110510 “Quadzilla II” Complete 50 Front Squats for time 95 w, 135m At the start of every minute (including first minute) perform 5 burpees. Bulldog: 3 burpees Have a hard time achieving the front rack? Check out this mobwod After Party: Run the loop for time.

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314