John Hackleman, Author at Breaking Muscle

Strength & Conditioning – John Hackleman: Week 3, Day 4

John Hackleman — Thu, 04 Oct 2012 09:00:00 +0000

We are in our third and final week of programming from featured coach John Hackleman’s The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training – based on Hawaiian Kempo and CrossFit. Four new workouts are posted each week, starting on Monday, and can be done on any day you have available.

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Pit 666”

5 rounds for time of:
15 Ring Pull-ups
25 Ring Push-ups
15 Wall Balls
25 Double Unders

Post total time to comments below.

The post Strength & Conditioning – John Hackleman: Week 3, Day 4 appeared first on Breaking Muscle.

Strength & Conditioning – John Hackleman: Week 3, Day 3

John Hackleman — Wed, 03 Oct 2012 09:00:00 +0000

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Pit Chelsea”

Repeat every 5 minutes, 4 times:
100 Bag punches
16 Head kicks
8 Bag slams
10 Burpees
25 Box Jump (24″)

Begin each round exactly every 5 minutes. If you have any time leftover when you finish the box jumps, use it to rest. Tally your total times for each rounds – if round 1 took you 3 min and round 2 took you 4 minutes, you would have 7 minutes total for those 2 rounds.

Post total time of all 4 rounds to comments below.

The post Strength & Conditioning – John Hackleman: Week 3, Day 3 appeared first on Breaking Muscle.

Strength & Conditioning – John Hackleman: Week 3, Day 2

John Hackleman — Tue, 02 Oct 2012 09:00:00 +0000

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Pit 33”

5 rounds for time of:
33 Sledgehammer Strikes (to a tire)
33 Push-Ups
33 Air Squats
33 Double Unders

Post total time to comments below.

The post Strength & Conditioning – John Hackleman: Week 3, Day 2 appeared first on Breaking Muscle.

Strength & Conditioning – John Hackleman: Week 3, Day 1

John Hackleman — Mon, 01 Oct 2012 09:00:00 +0000

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Vato’s Cindy”

As many rounds as possible in 18 minutes of:
10 Box Jump (24″)
10 Pull-ups
15 Push-ups
15 Air Squats
45 Russian Twists
20 Double Unders

Post total rounds to comments below.

The post Strength & Conditioning – John Hackleman: Week 3, Day 1 appeared first on Breaking Muscle.

Strength & Conditioning – John Hackleman: Week 2, Day 4

John Hackleman — Thu, 27 Sep 2012 09:00:00 +0000

We are finishing our second of three weeks of programming from featured coach John Hackleman’s The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training – based on Hawaiian Kempo and CrossFit. Four new workouts are posted each week, starting on Monday, and can be done on any day you have available.

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Pit 17”

7 rounds for time of:
100 Bag Punches
10 Head Kicks
5 Pit Bag Slams
5 Burpees

Post total time to comments below.

The post Strength & Conditioning – John Hackleman: Week 2, Day 4 appeared first on Breaking Muscle.

Strength & Conditioning – John Hackleman: Week 2, Day 3

John Hackleman — Wed, 26 Sep 2012 09:00:00 +0000

We are in our second of three weeks of programming from featured coach John Hackleman’s The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training – based on Hawaiian Kempo and CrossFit. Four new workouts are posted each week, starting on Monday, and can be done on any day you have available.

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Pit 18”

3 rounds for time of:
33 Pit 4 Punches & Sprawls
16 Head Kicks
12 Pit Bag Slams
33 Pit Doubles

Post total time to comments below.

The post Strength & Conditioning – John Hackleman: Week 2, Day 3 appeared first on Breaking Muscle.

Strength & Conditioning – John Hackleman: Week 2, Day 2

John Hackleman — Tue, 25 Sep 2012 09:00:00 +0000

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Pit Helen”

3 rounds for time of:
15 Pit Bag slams
21 Kettlebell Swings
12 Pull-ups

Post total time to comments below.

The post Strength & Conditioning – John Hackleman: Week 2, Day 2 appeared first on Breaking Muscle.

Strength & Conditioning – John Hackleman: Week 2, Day 1

John Hackleman — Mon, 24 Sep 2012 09:00:00 +0000

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

Push Ups: 20, 19, 18…3, 2, 1

Squats: 1, 2, 3…18, 19, 20

To do this workout you first do 20 push ups, then 1 squat, then 19 push ups, then 2 squats, etc. The final round will be 1 push up and 20 squats.

Do this workout for time!

Post total time to comments below.

The post Strength & Conditioning – John Hackleman: Week 2, Day 1 appeared first on Breaking Muscle.

Strength & Conditioning – John Hackleman: Week 1, Day 4

John Hackleman — Thu, 20 Sep 2012 09:00:00 +0000

We are in our first of three weeks of programming from featured coach John Hackleman’s The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training – based on Hawaiian Kempo and CrossFit. Four new workouts are posted each week, starting on Monday, and can be done on any day you have available.

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Pit 16”

10 rounds for time of:
5 Clapping Push Ups
10 Bag punches
5 Squat Jumps
4 Head kicks

-Rest 3 minutes-
150 Double unders

Post total time to comments below.

The post Strength & Conditioning – John Hackleman: Week 1, Day 4 appeared first on Breaking Muscle.

Strength & Conditioning – John Hackleman: Week 1, Day 3

John Hackleman — Wed, 19 Sep 2012 09:00:00 +0000

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Pit 11”

21 – 15 – 9 reps of:
Pit 4 Punches & Sprawls
Head Kicks
Pit Bag Slams
Sledgehammer Strikes (to a tire)
Box Jumps (20″)

First round is 21 reps of each movement, then 15 reps, then 9. As in – 21 Pit 4 punches & sprawls, 21 head kicks, 21 bag slams, etc. Once you have worked through the list doing 21 reps of each, go back to the beginning and do 15 reps of each, then 9 of each.

Post total time to comments below.

The post Strength & Conditioning – John Hackleman: Week 1, Day 3 appeared first on Breaking Muscle.