04/30/2013 VKfit Class Workout

Do 2 complete rounds of the following:

1) As many reps as possible of:

Sumo deadlift high pull
Push press
Step-out jumps over the bag


40 seconds at each station with a continuously running clock.  Rest 2 minutes.

2) Then as many rounds as possible of the following in 2 minutes:

8 step combo on focus pads

Post load used and results to comments or to the VKfit Facebook Page.

04/28/2013 Workout

3 rounds to find max unbroken reps of the following:

Weighted MB push ups
Weighted pull ups
Weighted squat jumps

04/27/2013 Workout

Find max load for 5 rounds of the following progression:

Power clean
Front squat
Push jerk
Back squat
Rack jerk

04/25/2013 Workout

As many rounds as possible in 7 minutes of:

3 C2B pull ups
6 toes to bar
9 dumbbell push presses

04/24/2013 Workout

Practice the following:

Hang snatch
Clean and Jerk @ 135 pounds
Thruster @ 95 pounds

04/23/2013 VKfit Class Workout

20 minutes of bagwork:

Jumping defensive side kick + side kick from lunge position
Lead punch + Superman punch from lunge position
Burpee rear kicks

04/21/2013 Workout

With as few breaks as possible, 5 rounds of:

5 push presses @ 135 pounds
5 power cleans @ 135 pounds

04/20/2013 Workout

Find max load of:

1 front squat

Then 3 rounds of:

5 max load dumbbell bench presses
Unbroken chest to bar pull ups

04/19/2013 Workout

Practice holding bottom position of overhead squat.

04/17/2013 Workout

Find max load for the following:

3 snatches

Then 3 attempts each of as many unbroken reps of:

Thrusters @ 95 pounds
Power clean and jerk @ 135 pounds

04/16/2013 VKfit Class Workout

As many rounds as possible in 7 minutes of:

3 pull ups
6 toes to bar
9 MB chest passes


3 rounds for time of:

1 length of overhead lunging front kicks
1 length of goblet squat side kicks (left foot)
1 length of goblet squat side kicks (right foot)

Post load used, length distance, and results to comments or to the VKfit Facebook Page.

04/14/2013 Workout

Find max load for the following:

Back squat
Bench press

04/13/2013 Workout

Practice the following lifts:

Snatch
Thrusters @ 95 pounds
Power clean and jerk @ 135 pounds

04/09/2013 VKfit Class Workout

20 minutes of bagwork:

"Dizzy drills"
Lead, rear punches/rear knee combo

04/08/2013 Workout

Five attempts each to find max load of:

1 snatch
1 clean and jerk

Compare to 03/18/2013 Workout

04/02/2013 VKfit Class Workout

Three rounds for time of:

Right arm overhead lunge kicks
Right arm rack position squat right side kicks
Right arm rack position squat left side kicks
Left arm overhead lunge kicks
Left arm rack position squat right side kicks
Left arm rack position squat left side kicks

Post load used, distance covered, and results to comments or to the VKfit Facebook Page.