Tuesday, September 30, 2008

01 October 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.

Compare to 080317.

or

"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.

Monday, September 29, 2008

30 September 2008

Back Squat 5-5-5-5-5 reps

Post loads to comments.

or

Power clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Sunday, September 28, 2008

29 September 2008

Rest Day

or

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.

Saturday, September 27, 2008

28 September 2008

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Friday, September 26, 2008

27 September 2008

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080714.

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.

Thursday, September 25, 2008

26 September 2008

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Overhead squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, September 24, 2008

25 September 2008

Rest Day

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Tuesday, September 23, 2008

24 September 2008

"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

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.

Monday, September 22, 2008

23 September 2008

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

Compare to 051003.

or


Hang power clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Sunday, September 21, 2008

22 September 2008

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 071102.

or

Shoulder press 3-3-3-3-3 reps

Post loads to comments

Saturday, September 20, 2008

21 September 2008

Rest Day

or

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Friday, September 19, 2008

20 September 2008

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.

or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Thursday, September 18, 2008

19 September 2008

5k Run

or

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, September 17, 2008

18 September 2008

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080129.

or

Five rounds for time of:
Run 400 meters
25 Back extensions

Post time to comments.

Tuesday, September 16, 2008

17 September 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.

Monday, September 15, 2008

16 September 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

or

Hang power clean 3-2-2-2-1-1-1-1-1

Post loads to comments.

Sunday, September 14, 2008

15 September 2008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

Overhead squats: 1, 1, 1, 1, 1
Front squats: 1, 1, 1, 1, 1
Back squats: 1, 1, 1, 1, 1

Saturday, September 13, 2008

14 September 2008

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

or

5k Row

Friday, September 12, 2008

13 September 2008

Rest day

Or

"Cindy"

20 minutes of:

5 pull-ups
10 push-ups
15 squats

Post number of rounds to comments.

Thursday, September 11, 2008

12 September 2008

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

or

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Wednesday, September 10, 2008

11 September 2008

Hero workout of your choice.

Post Hero and results to comments.

or

Run 10k

Tuesday, September 9, 2008

10 September 2008

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

or

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, September 8, 2008

09 September 2008

Rest Day

or

"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.

Sunday, September 7, 2008

08 September 2008

Run 3 K

Post time to comments.

or

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday, September 6, 2008

07 September 2008

"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

5k row

Post time to comments.

Friday, September 5, 2008

06 September 2008

"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.

or

"Filthy Fifty"
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.

Thursday, September 4, 2008

05 September 2008

Rest Day

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Wednesday, September 3, 2008

04 September 2008

Deadlift 3-3-3-3-3 reps

Post loads to comments.

or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Tuesday, September 2, 2008

03 September 2008

Back Squat 3-3-3-3-3 reps

Post loads to comments.

or


For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.

Monday, September 1, 2008

02 September 2008

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 080722.

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.