Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Post time to comments.
or
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Sunday, January 31, 2010
Saturday, January 30, 2010
31 January 2010
Rest Day
or
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
or
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
Friday, January 29, 2010
30 January 2010
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Post time to comments.
or
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Post time to comments.
or
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Thursday, January 28, 2010
29 January 2010
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
or
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post rounds completed to comments.
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
or
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post rounds completed to comments.
Wednesday, January 27, 2010
28 January 2010
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments
Compare to 090801.
or
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Post loads to comments
Compare to 090801.
or
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Tuesday, January 26, 2010
27 January 2010
Rest Day
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.
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.
Monday, January 25, 2010
26 January 2010
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
or
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
or
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Sunday, January 24, 2010
25 January 2010
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Post time to comments.
or
Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
Row 500 meters
135 pound thruster, 7 reps
Post time to comments.
or
Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
Saturday, January 23, 2010
24 January 2010
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to comments.
or
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to comments.
or
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Friday, January 22, 2010
Thursday, January 21, 2010
22 January 2010
Three rounds for time of:
50 Double-unders
50 Back extensions
Post time 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.
50 Double-unders
50 Back extensions
Post time 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.
Wednesday, January 20, 2010
21 January 2010
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Post time to comments.
or
5k Row
135 pound Clean and jerk, 10 reps
30 GHD situps
Post time to comments.
or
5k Row
Tuesday, January 19, 2010
20 January 2010
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
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.
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
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, January 18, 2010
19 January 2010
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.
Sunday, January 17, 2010
18 January 2010
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 090104.
or
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Post loads to comments.
Compare to 090104.
or
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Saturday, January 16, 2010
17 January 2010
"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 090804.
or
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
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 090804.
or
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Friday, January 15, 2010
16 January 2010
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
Post results to comments.
or
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
Post results to comments.
or
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments.
Thursday, January 14, 2010
Wednesday, January 13, 2010
14 January 2010
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.
or
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.
or
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments
Tuesday, January 12, 2010
13 January 2010
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090724.
or
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds 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 090724.
or
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Monday, January 11, 2010
12 January 2010
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Post time to comments.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Post time to comments.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Sunday, January 10, 2010
Saturday, January 9, 2010
10 January 2010
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090506.
or
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Post loads to comments.
Compare to 090506.
or
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Friday, January 8, 2010
09 January 2010
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 091117.
or
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 091117.
or
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Thursday, January 7, 2010
08 January 2010
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090512.
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.
Post loads to comments.
Compare to 090512.
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.
Wednesday, January 6, 2010
07 January 2010
Rest Day
or
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-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
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-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.
Tuesday, January 5, 2010
06 January 2010
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
Post time to comments.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
Post time to comments.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Monday, January 4, 2010
05 January 2010
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
Post time to comments.
or
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
Post time to comments.
or
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Sunday, January 3, 2010
04 January 2010
Three rounds for time of:
12 Muscle-ups
75 Squats
Post time to comments.
or
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.
12 Muscle-ups
75 Squats
Post time to comments.
or
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.
Saturday, January 2, 2010
03 January 2010
Rest Day
or
"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
"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.
Friday, January 1, 2010
02 January 2010
"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.
Compare to 090911.
or
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare to 090911.
or
Back Squat 3-3-3-3-3 reps
Post loads to comments.
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