Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Post time to comments.
or
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps
Post time to comments.
Sunday, September 30, 2007
Saturday, September 29, 2007
30 September 2007
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
or
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments
Post loads to comments.
or
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments
29 September 2007
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
or
Front squat 3-3-3-3-3-3-3-3-3-3 reps
Post loads to comments.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
or
Front squat 3-3-3-3-3-3-3-3-3-3 reps
Post loads to comments.
Thursday, September 27, 2007
28 September 2007
rest day
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Wednesday, September 26, 2007
27 September 2007
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Monday, September 24, 2007
25 September 2007
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
or
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
or
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Sunday, September 23, 2007
24 September 2007
Rest Day
or
75 pound Thruster
Pull-ups
With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute�continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.
Post results to comments.
or
75 pound Thruster
Pull-ups
With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute�continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.
Post results to comments.
Saturday, September 22, 2007
23 September 2007
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 070701.
or
10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups
Post time to comments.
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 070701.
or
10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups
Post time to comments.
Friday, September 21, 2007
22 September 2007
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
or
Three efforts for time of:
Run 800 meters
Post times to comments.
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
or
Three efforts for time of:
Run 800 meters
Post times to comments.
Thursday, September 20, 2007
21 September 2007
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
or
Helen
Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
or
Helen
Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Wednesday, September 19, 2007
Tuesday, September 18, 2007
19 September 2007
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
or
Run 5 K
Post time to comments.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
or
Run 5 K
Post time to comments.
Monday, September 17, 2007
18 September 2007
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
or
For time:
95 pound Clean and Jerk, 50 reps
Post time to comments.
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
or
For time:
95 pound Clean and Jerk, 50 reps
Post time to comments.
Sunday, September 16, 2007
17 September 2007
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
Back Squat
3-3-3-3-3-3-3
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
Back Squat
3-3-3-3-3-3-3
Saturday, September 15, 2007
16 September 2007
rest day
or
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
or
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Friday, September 14, 2007
15 September 2007
Power clean 3-3-3-3-3 reps
Post loads to comments.
or
Snatch 15-12-9 reps
This is three sets with any rest needed between sets. Touch and go at ground only.
Post load to comments.
Post loads to comments.
or
Snatch 15-12-9 reps
This is three sets with any rest needed between sets. Touch and go at ground only.
Post load to comments.
Thursday, September 13, 2007
14 September 2007
Three rounds for time of:
50 Double-unders
75 Squats
Post time to comments.
or
95 pound Thruster, 75 reps
post time
50 Double-unders
75 Squats
Post time to comments.
or
95 pound Thruster, 75 reps
post time
Wednesday, September 12, 2007
13 September 2007
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.
or
Complete as many rounds in 20 minutes as you can of:
1/2 body weight Push press, 15 reps
Rope climb, 15 foot ascent
Post rounds and fractions of rounds completed to comments.
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.
or
Complete as many rounds in 20 minutes as you can of:
1/2 body weight Push press, 15 reps
Rope climb, 15 foot ascent
Post rounds and fractions of rounds completed to comments.
Tuesday, September 11, 2007
12 September 2007
Rest Day
or
Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
or
Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Monday, September 10, 2007
11 September 2007
Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps
Post time to comments.
or
Four rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 meters
50 Pull-ups
185 pound Deadlift, 21 reps
Post time to comments.
or
Four rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 meters
Sunday, September 9, 2007
10 September 2007
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Saturday, September 8, 2007
9 September 2007
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
or
Back squat, bodyweight, 21 reps
Run 200 meters
Front squat, 2/3 bodyweight, 21 reps
Run 400 meters
Overhead squat, 3/4 bodyweight, 21 reps
Run 800 meters
Post time to comments.
Post loads to comments.
or
Back squat, bodyweight, 21 reps
Run 200 meters
Front squat, 2/3 bodyweight, 21 reps
Run 400 meters
Overhead squat, 3/4 bodyweight, 21 reps
Run 800 meters
Post time to comments.
Friday, September 7, 2007
8 September 2007
Rest Day
or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Thursday, September 6, 2007
7 September 2007
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 070329.
or
Run 10 K
Post time to comments.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 070329.
or
Run 10 K
Post time to comments.
Wednesday, September 5, 2007
6 September 2007
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
or
Back Squat 1-1-1-1-1-1-1-1-1-1 reps
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
or
Back Squat 1-1-1-1-1-1-1-1-1-1 reps
Tuesday, September 4, 2007
5 September 2007
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Monday, September 3, 2007
4 September 2007
Rest Day
or
Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters
Post time to comments.
or
Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters
Post time to comments.
Sunday, September 2, 2007
3 September 2007
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
or
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
or
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Saturday, September 1, 2007
2 September 2007
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
or
Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
or
Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
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