The LAB Aug 1st, 2011
Thurster 4×1
Row 3 – 6 x 500m, rest 2:00, hold within 3-5 seconds
The LAB
The LAB Friday July 29th, 2011
Ring Dips 10×2@65%
Religion
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20″
*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
Post total time and number of reps to comments.
The LAB Thursday July 28th, 2011
Thruster 10X2@65% (use Bands)
Complete for time:
50 Ball Slams – 40 lbs
50 Toes To Bar
*You can break them up anyway you want
Post times to comments.
The Lab Wednesday July 27th, 2011
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.
Post fastest times on the flying starts to comments.
The LAB Tuesday July 26th, 2011
Rack Pulls 4×1
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For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Post time to comments.
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Post time to comments.
The LAB Monday July 25th, 2011
Max Press 1-3x10RM
5 rounds each for time of:
3 Front Squats 70% 1RM
6 Box Jumps 30″/24″
Row 9 cals
Rest 5:00 between each round
Post times to comment
s.
The LAB July 19th, 2011
3x
Max Kipping Pull Ups
5-4-3-2-1 for time of:
Squat Clean 75% 1RM
Lateral Burpees
The LAB July 18th, 2011
Front Squat 4×1
Max Kipping Pull Ups
Then
21-15-9 for time of:
Handstand Push ups
Ring Push ups
Back Extensions
Post time to comments
The LAB July 15th, 2011
Sumo Deadlift 4×1
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Fastest 40 yard Sprint
*Warm Up as needed
*You get 4-6 tries to run your fastest 40 yard sprint
then…
Complete 7 rounds:
1 20 yard Pro Short Shuttle
10 One Arm KB Power Snatches – 2 pood (5 RT/ 5 LT)
10 Nine Foot Wall Touches
Post times to comments.
*Demo of the 20 yard Pro Short Shuttle click here.
*For wall touches, pick a point on a wall or structure that is at least 9 feet high, then jump up and touch the point.
The LAB July 14th, 2011
Push Jerk 4×1
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As many rounds as possible in 10 minutes of:
5 Hang Power Cleans 95/65
10 Pull ups
20 Double Unders
Post rounds to comments.
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Rep Out Partials of 1/3 of Bench Height
20 GHR
Prowler Push by squatting and push like a bench press 200ft
