Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
or
Push Jerk 3-3-3-3-3-3-3
Sunday, November 30, 2008
Saturday, November 29, 2008
30 November 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.
Compare to 080818.
or
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
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.
Compare to 080818.
or
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
Friday, November 28, 2008
29 November 2008
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 081013.
or
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
Post loads to comments.
Compare to 081013.
or
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
Thursday, November 27, 2008
28 November 2008
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.
Wednesday, November 26, 2008
27 November 2008
Happy Thanksgiving
"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 081001.
or
10 Rounds
10 push ups
10 sit ups
10 squats
"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 081001.
or
10 Rounds
10 push ups
10 sit ups
10 squats
Tuesday, November 25, 2008
26 November 2008
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Compare to 081010.
or
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Compare to 081010.
or
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments
Monday, November 24, 2008
25 November 2008
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 081106.
or
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 081106.
or
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Sunday, November 23, 2008
Saturday, November 22, 2008
23 November 2008
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.
Compare to 040905.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.
Compare to 040905.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Friday, November 21, 2008
22 November 2008
Clean & Jerk 1-1-1-1-1-1-1
Or
Cindy
20 min
5 Pull-up
10 Push-up
15 Squat
Post rounds to comments
Or
Cindy
20 min
5 Pull-up
10 Push-up
15 Squat
Post rounds to comments
Thursday, November 20, 2008
21 November 2008
Run 5 K
Post time to comments.
Compare to 081022.
or
Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Post time to comments.
Compare to 081022.
or
Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Wednesday, November 19, 2008
Tuesday, November 18, 2008
19 November 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.
Compare to 080924.
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time 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.
Compare to 080924.
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
Monday, November 17, 2008
18 November 2008
Push jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Post loads to comments.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Sunday, November 16, 2008
17 November 2008
"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.
Compare to 080821.
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
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.
Compare to 080821.
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
Saturday, November 15, 2008
16 November 2008
Rest Day
or
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
or
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Friday, November 14, 2008
15 November 2008
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 080930.
or
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps
Post time to comments.
Post loads to comments.
Compare to 080930.
or
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps
Post time to comments.
Thursday, November 13, 2008
14 November 2008
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
Post time to comments.
Compare to 080426.
or
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
95 pound Hang Power Snatch, 15 reps
Run 400 meters
Post time to comments.
Compare to 080426.
or
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
Wednesday, November 12, 2008
13 November 2008
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
Compare to 080526.
or
400 meter Walking lunge
Post time and number of steps to comments.
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
Compare to 080526.
or
400 meter Walking lunge
Post time and number of steps to comments.
Tuesday, November 11, 2008
Monday, November 10, 2008
11 November 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.
Compare to 080907.
or
Veterans Day
Hero workout of choice.
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.
Compare to 080907.
or
Veterans Day
Hero workout of choice.
Sunday, November 9, 2008
10 November 2008
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
Post time to comments.
Compare to 060415.
or
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
25 Inverted Burpees
25 Pull-ups
25 Burpees
Post time to comments.
Compare to 060415.
or
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
Saturday, November 8, 2008
09 November 2008
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
or
"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.
Post loads to comments.
or
"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.
Friday, November 7, 2008
08 November 2008
Rest Day
or
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Post time to comments.
or
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Post time to comments.
Thursday, November 6, 2008
07 November 2008
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 080927.
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.
Run 400 meters
50 Squats
Post time to comments.
Compare to 080927.
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.
Wednesday, November 5, 2008
06 November 2008
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 080629.
or
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-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.
Compare to 080629.
or
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Tuesday, November 4, 2008
05 November 2008
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
Compare to 080620.
or
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments.
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
Compare to 080620.
or
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Post time to comments.
Monday, November 3, 2008
Sunday, November 2, 2008
03 November 2008
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080916.
or
Annie
50-40-30-20-10 rep rounds of
Double Unders
Sit Ups
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080916.
or
Annie
50-40-30-20-10 rep rounds of
Double Unders
Sit Ups
Saturday, November 1, 2008
02 November 2008
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
or
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight
Set up three bars and storm through for time. Post time to comments.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
or
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight
Set up three bars and storm through for time. Post time to comments.
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