55 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Post time to comments.
or
1.5 pood kettlebell snatch, 100 reps (alternate sides each rep)
Post time to comments.
Sunday, October 31, 2010
Thursday, October 28, 2010
29 October 2010
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
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.
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
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.
Wednesday, October 27, 2010
28 October 2010
5k Run
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.
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.
27 October 2010
Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
Post rounds to comments.
or
5k run
Post time to comments.
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
Post rounds to comments.
or
5k run
Post time to comments.
Monday, October 25, 2010
26 October 2010
Rest Day
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.
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.
25 October 2010
Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
or
Power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments.
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
or
Power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments.
Saturday, October 23, 2010
24 October 2010
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
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.
225 pound Deadlift
135 pound Overhead squat
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.
Friday, October 22, 2010
23 October 2010
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
or
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
10 Wallball shots, 20 pound ball
10 Pull-ups
or
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
Thursday, October 21, 2010
22 October 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.
21 October 2010
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
or
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
or
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Tuesday, October 19, 2010
20 October 2010
Thruster 1-1-1-1-1-1-1 reps
or
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
or
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Monday, October 18, 2010
19 October 2010
"Bulger"
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
or
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
or
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Sunday, October 17, 2010
17 October 2010
"Forrest"
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
or
Push Jerk 3-3-3-3-3-3-3 reps
Post loads to comments.
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
or
Push Jerk 3-3-3-3-3-3-3 reps
Post loads to comments.
Thursday, October 14, 2010
15 October 2010
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
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.
135 pound Hang power cleans, 15 reps
15 Burpees
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.
Wednesday, October 13, 2010
Tuesday, October 12, 2010
13 October 2010
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
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.
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
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.
12 October 2010
Snatch balance 1-1-1-1-1-1-1
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.
Monday, October 11, 2010
11 October 2010
Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
or
dumbbell power snatch x 100 reps
Pick slightly heavy weight. Alternate sides each rep (total 50 left, 50 right).
Post time and weight to comments.
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
or
dumbbell power snatch x 100 reps
Pick slightly heavy weight. Alternate sides each rep (total 50 left, 50 right).
Post time and weight to comments.
Sunday, October 10, 2010
09 October 2010
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
or
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
If you fall, restart at the point of contact furthest from the finish.
or
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
Saturday, October 9, 2010
08 October 2010
Front squat 1-1-1-1-1-1-1 reps
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Thursday, October 7, 2010
07 October 2010
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
or
5K Row
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
or
5K Row
Wednesday, October 6, 2010
06 October 2010
Rest Day
or
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
or
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Tuesday, October 5, 2010
05 October 2010
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
or
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Post time to comments.
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
or
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Post time to comments.
Monday, October 4, 2010
04 October 2010
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
Post time to comments.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
Post time to comments.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Sunday, October 3, 2010
03 October 2010
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Post time to comments.
or
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments
For time:
Run 1 mile
Row 2K
Run 1 mile
Post time to comments.
or
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments
Saturday, October 2, 2010
Friday, October 1, 2010
01 October 2010
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
or
5k row
Post time to comments.
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
or
5k row
Post time to comments.
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