Welcome to USUHS Elite Fitness, a program modeled to give you a quality workout on a tight schedule.

A different workout will be posted daily and can be completed in under one hour. If you have any questions on the workouts, talk to an expert! Don't attempt any of the exercises if you aren't familiar with the proper form!

Keep track of your progress by posting to the comments.

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Sunday, January 10, 2010

Monday 1/11/10

For Time:

21-15-9 reps of:

Thruster (95lb/65lb)
Pull-Ups

Substitute less weight for thrusters and jumping pull-ups as necessary.

Workout should go: 21 Thr - 21 PU - 15 Thr - 15 PU - 9 Thr - 9 PU.

Ensure that you use proper form and move as fast as possible. Post time and any substitutions to comments.
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7 comments:

  1. UnknownJanuary 10, 2010 at 8:34 PM

    what are people doing for a warm up?

    ReplyDelete
  2. ChrisJanuary 10, 2010 at 9:07 PM

    4:52 - As Rx'd. (Saturday)

    ReplyDelete
  3. Fragile XJanuary 11, 2010 at 8:16 AM

    4:30(PR) as Rx'd

    What I did for warm up:
    30 jumping jacks

    3 rounds of:
    Samson stretch (15 seconds each time)
    10 Dips
    10 Squats
    10 Sit-ups
    10 Push-ups

    ReplyDelete
  4. UnknownJanuary 11, 2010 at 5:24 PM

    7:30
    w/ 2x25 lb dumbbells
    last set of pull ups was jumping

    ReplyDelete
  5. UnknownJanuary 11, 2010 at 5:42 PM

    8:45

    2x25 lb dumbbells

    ReplyDelete
  6. Mike LJanuary 11, 2010 at 8:11 PM

    10:02 as Rx'd. Miserable. I hate this WOD

    ReplyDelete
  7. Mike LJanuary 11, 2010 at 8:11 PM

    McPeak was 6:19

    ReplyDelete

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