01/25/2013 Workout

Find max load for:

1 squat clean +  1 front squat + 1 thruster

Then, 5 rounds of:

9 floor presses @ body weight + 10 lbs
Supine ring pull ups w/ 25 lbs for max reps

Post loads used and total supine RPUs to comments or to the VKfit Facebook Page.

01/23/2013 Workout

30 rounds for time of:

Push up
Right arm row
Push up
Left arm row
Squat clean
Thruster

Use a load that is approximately 20-25% of your bodyweight.

Compare to 04/22/2011 Workout

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

01/08/2012 VKfit Class Workout

As many reps as possible of the following:

Pull ups for 1 minute
Push ups for 1 minute
Squats for 1 minute

Rest for 3 minutes, then as many reps as possible of the following:

1-2 punch, knee combo on heavy bag for 2 minutes

Rest for 2 minutes, then as many reps as possible of the following:

Broad jump over bags and step out for 2 minutes

Post results to comments or to the VKfit Facebook Page.

01/07/2013 Workout

Take 15 minutes each to find max load for the following sequence:

1 power clean
1 hang power clean
1 squat clean
1 push press
1 push jerk, right leg forward
1 push jerk, left leg forward

Then take 15 minutes each to find max load for the following sequence:

1 power snatch
1 hang squat snatch
1 overhead squat

Post results to comments or to the VKfit Facebook Page.