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Max rounds in 30 minutes:
10 Thrusters
10 SumoDeadliftHighPull
10 Box Jumps
1o Burpees
Record rounds and loads. The push yourself, but be honest with your ability. Refer to the video demos for technique.
Archive for the ‘man makers’ Category
Workout of the Week
Tuesday, September 29th, 2009Workout of the Week
Tuesday, September 8th, 2009If you’ve been able to work up to it by now, substitute in the kbs with a clean and jerk on the man makers. If not, just use the dbs as you normally would. In either case, these do include the front squat with each one. Refer to last week’s video demo for reference.
20 minutes max rounds
3 Man makers w/front squat
6 Pullups (modified as necessary)
9 ball slams
Record number of rounds, load and type of load used on the makers.
Tip & Technique: Man Makers Redux
Saturday, September 5th, 2009“Progress is impossible without change…” Geprge Bernard Shaw
So, it’s time to change. Here we go. Take something familiar and change it in order that we can progress. Again, don’t get hung up on thinking you have to increase the loads you’re lifting on order to progress. Repetitions, rest intervals, sets and complexity are all easily manipulated to generate a growth response in your body. Today…complexity.
Workout of the Week
Tuesday, June 23rd, 2009
As always, be honest with yourself. Pick loads that are challenging, but safe for your performance level, turn up the music and MOVE! Refer to the video archive for movement instruction. 30 hang squats 2 man makers 25 hang squats 4 man makers 20 hang squats 6 man makers 15 hang squats 8 man makers 10 hang squats 10 man makers 5 hang squats 12 man makers Hang squat load: Man maker load: Time:
Workout of the Week
Tuesday, June 9th, 2009Check the left hand side bar. One of the big pieces of feedback I’m getting is in regards to the demo videos. So I’ve added in a video archive of all our past demos to use as a reference for these workouts. Any new videos will appear there as they’re published. Now, on to the workout.
Here it is:
50 medicine ball cleans
6 man makers (choose a challenging weight. BE HONEST WITH YOURSELF. Push, but be safe)
40 medicine ball cleans
7 man makers
30 medicine ball cleans
8 man makers
20 medicine ball cleans
9 man makers
10 medicine ball cleans
10 man makers
Record time, dumbbell weight and medicine ball weight.
MOVE!
Workout of the Week
Tuesday, May 12th, 200913 Days to Memorial Day.
Man maker breath ladder to 10 reps.
1 man maker
1 breath
2 man makers
2 breaths
3 man makers
3 breaths
and so on until 10.
Mark your time.
You’re going to have to be very careful to control your breaths. If you start panting when you get tired, those quick little breaths are going to eat up your rest awfully quick.
Tip & Technique: Man Makers
Saturday, May 9th, 200916 Days to Memorial Day.
Ok kids, time to put some hair on your chest. It’s lower body power & range of motion, rotational training, back strengthening rowing and pushing weight away from your body with as much force and speed as possible. It’s like a burpee on it’s worst day, waking up on the wrong side of the bed with a bad attitude and a penchant for trouble.
Start with two dumbbells hanging at your side. Drop into a push up position and perform one pushup. Perform one renegade row with the right arm. Do another pushup. Renegade row with the left arm. Jump the feet in and transition into an overhead press. That’s one repetition.
Hurts so good.