"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Friday, February 29, 2008
Thursday, February 28, 2008
29 February 2008
Back Squat 3-3-3-3-3 reps
Post loads to comments.
or
Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps
Post rounds and fractions of rounds completed to comments.
Post loads to comments.
or
Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps
Post rounds and fractions of rounds completed to comments.
Wednesday, February 27, 2008
28 February 2008
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
or
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
or
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Tuesday, February 26, 2008
27 February 2008
Rest Day
or
For time, complete all nine rounds of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5
Post time to comments.
or
For time, complete all nine rounds of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5
Post time to comments.
Monday, February 25, 2008
26 February 2008
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
or
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
or
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.
Sunday, February 24, 2008
25 February 2008
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
SUNDAY 070225
"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.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
or
SUNDAY 070225
"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.
Saturday, February 23, 2008
24 February 2008
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
or
Ten sprints for time:
Run 100 meters
Post best and worst time to comments.
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
or
Ten sprints for time:
Run 100 meters
Post best and worst time to comments.
23 February 2008
Rest Day
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Thursday, February 21, 2008
22 February 2008
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
or
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Post time to comments.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
or
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Post time to comments.
Wednesday, February 20, 2008
21 February 2008
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Run 400 meters
50 Squats
Post time to comments.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Tuesday, February 19, 2008
20 February 2007
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Post loads to comments.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Monday, February 18, 2008
19 February 2008
Rest Day
or
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
or
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Sunday, February 17, 2008
18 February 2008
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
or
Complete as many rounds in twenty minutes as you can of:
12 Power Snatch
10 Push Up
Post loads to comments.
or
Complete as many rounds in twenty minutes as you can of:
12 Power Snatch
10 Push Up
Saturday, February 16, 2008
17 February 2008
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
or
Clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Take each clean from the ground and catch in a squat.
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
or
Clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Take each clean from the ground and catch in a squat.
Friday, February 15, 2008
16 February 2008
Run 5 K
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.
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.
Thursday, February 14, 2008
15 February 2008
Rest Day
or
Seven rounds for time of:
5 Handstand push-ups
10 Pull-ups
20 Squats
Post time to comments.
or
Seven rounds for time of:
5 Handstand push-ups
10 Pull-ups
20 Squats
Post time to comments.
Wednesday, February 13, 2008
14 February 2008
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
or
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
or
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Tuesday, February 12, 2008
13 February 2008
"Randy"
75 pound Power snatch, 75 reps
Post time to comments.
or
Three rounds for time of:
Row 500 meters
12 Muscle-ups
Post time to comments.
75 pound Power snatch, 75 reps
Post time to comments.
or
Three rounds for time of:
Row 500 meters
12 Muscle-ups
Post time to comments.
12 February 2008
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
or
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments.
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
or
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments.
Monday, February 11, 2008
11 February 2008
Rest Day
or
For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.
or
For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.
Saturday, February 9, 2008
10 February 2008
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
or
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Post time to comments.
Post loads to comments.
or
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Post time to comments.
Friday, February 8, 2008
09 February 2008
Run or Row 5K
Post time to comments.
or
For time:
Wall-ball 20-pound ball, 50 reps
30 Pull-ups
Wall-ball 20-pound ball, 30 reps
20 Pull-ups
Wall-ball 20-pound ball, 20 reps
15 Pull-ups
Post time to comments.
Post time to comments.
or
For time:
Wall-ball 20-pound ball, 50 reps
30 Pull-ups
Wall-ball 20-pound ball, 30 reps
20 Pull-ups
Wall-ball 20-pound ball, 20 reps
15 Pull-ups
Post time to comments.
Thursday, February 7, 2008
08 February 2008
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
or
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
or
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Tuesday, February 5, 2008
06 February 2008
Push Jerk 3-3-3-3-3-3-3 reps
Post loads to comments.
or
4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents
Post time to comments.
Post loads to comments.
or
4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents
Post time to comments.
Monday, February 4, 2008
05 February 2008
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
or
5k Row
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
or
5k Row
Sunday, February 3, 2008
04 February 2008
Back Squat 3-3-3-3-3 reps
Post loads to comments.
or
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Post loads to comments.
Post loads to comments.
or
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Post loads to comments.
Saturday, February 2, 2008
03 February 2008
Rest Day
or
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
or
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Friday, February 1, 2008
02 February 2008
"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.
or
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
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.
or
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
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