Wednesday, September 29, 2010

30 September 2010

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

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.

*If you don't have access to a pull-up bar do push-ups instead.

Tuesday, September 28, 2010

29 September 2010

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


or

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

28 September 2010

Rest Day

or

Back Squat

10x2

Sunday, September 26, 2010

27 September 2010

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

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.

Saturday, September 25, 2010

26 September 2010

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

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Friday, September 24, 2010

25 September 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.

or

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 23, 2010

Wednesday, September 22, 2010

23 September 2010

Shoulder Press 3-3-3-3-3-3-3

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Tuesday, September 21, 2010

22 September 2010

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

or

Deadlift

7x3

Monday, September 20, 2010

21 September 2010

"Michael"

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

or

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

20 September 2010

Rest Day

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

Post load to comments.

Saturday, September 18, 2010

19 September 2010

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Friday, September 17, 2010

18 September 2010

Four rounds for time of:
Row 500 meters
Rest 3 minutes

or

21-15-9
Burpees and Sit Ups.

Thursday, September 16, 2010

17 September 2010

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

or


Run 3 K

Post time to comments.

Wednesday, September 15, 2010

16 September 2010

Rest Day

or

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

15 September 2010

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Compare to 100203.
Post time to comments.

or

500 Double Unders

Post time to comments.

Monday, September 13, 2010

14 September 2010

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions 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.

Sunday, September 12, 2010

13 September 2010

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.

or

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Saturday, September 11, 2010

12 September 2010

Rest Day

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Friday, September 10, 2010

11 September 2010

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

or

Hero workout of choice

Thursday, September 9, 2010

10 September 2010

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

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.

Wednesday, September 8, 2010

09 September 2010

"Fran"

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

or


For time:
150 Burpees

Post time to comments.

Tuesday, September 7, 2010

08 September 2010

Rest Day

or

10 x 100m sprints

Monday, September 6, 2010

07 September 2010

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

or

"Michael"

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

Post time to comments.

Sunday, September 5, 2010

06 September 2010

Overhead Squat 3-3-3-3-3 reps

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday, September 4, 2010

05 September 2010

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Friday, September 3, 2010

Thursday, September 2, 2010

03 September 2010

"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.

or

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Wednesday, September 1, 2010

02 September 2010

Split Jerk 1-1-1-1-1-1-1 reps

or

Shoulder Press 5-4-3-2-1-1-1