Rest Day
or
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Tuesday, November 30, 2010
30 November 2010
"Thompson"
10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.
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
Post rounds to comments.
10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.
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
Post rounds to comments.
Sunday, November 28, 2010
29 November 2010
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Compare to 100403.
Post times to comment.
or
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Post time to comments.
I
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Compare to 100403.
Post times to comment.
or
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Post time to comments.
I
Saturday, November 27, 2010
28 November 2010
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll
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.
Post score to comments.
or
Deadlift 3-3-3-3-3-3-3 reps
Post load to comments.
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll
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.
Post score to comments.
or
Deadlift 3-3-3-3-3-3-3 reps
Post load to comments.
Friday, November 26, 2010
26 November 2010
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
For time:
100 L-Pull-ups
Post time to comments.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
or
For time:
100 L-Pull-ups
Post time to comments.
Thursday, November 25, 2010
25 November 2010
"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.
or
5k run.
Post time to comments.
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.
or
5k run.
Post time to comments.
21 November 2010
"Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Post time to comments.
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Post time to comments.
20 November 2010
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Post time to comments.
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Post time to comments.
Friday, November 19, 2010
Wednesday, November 17, 2010
18 November 2010
Hang power clean 3-3-3-3-3-3-3 reps
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.
Tuesday, November 16, 2010
16 November 2010
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments.
or
Five rounds for time of:
Run 400 meters
25 Back extensions
Post time to comments.
Post load to comments.
or
Five rounds for time of:
Run 400 meters
25 Back extensions
Post time to comments.
Monday, November 15, 2010
Saturday, November 13, 2010
14 November 2010
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
or
Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders
Post time to comments.
400 meter run
5 Deadlifts
or
Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders
Post time to comments.
Friday, November 12, 2010
13 November 2010
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
or
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
or
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
12 November 2010
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
or
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
or
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
Wednesday, November 10, 2010
Tuesday, November 9, 2010
10 November 2010
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
or
Back Squat 5-5-5-5-5 reps
Post loads to comments.
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
or
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Monday, November 8, 2010
09 November 2010
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.
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
Post time to comments.
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.
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
Post time to comments.
08 November 2010
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
Post time to comments.
or
150 burpees
Post time to comments.
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups
Post time to comments.
or
150 burpees
Post time to comments.
06 November 2010
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
Post rounds to comments.
or
Deadlift 1-1-1-1-1-1-1-1-1-1-1
Post load to comments.
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
Post rounds to comments.
or
Deadlift 1-1-1-1-1-1-1-1-1-1-1
Post load to comments.
Friday, November 5, 2010
05 November 2010
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Thursday, November 4, 2010
04 November 2010
Snatch one rep every minute on the minute for 15 minutes.
or
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
or
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Wednesday, November 3, 2010
Monday, November 1, 2010
02 November 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.
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.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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.
01 November 2010
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Post time to comments.
or
Weighted pull-ups 3-3-3-3-3-3-3 reps
Post loads to comments.
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Post time to comments.
or
Weighted pull-ups 3-3-3-3-3-3-3 reps
Post loads to comments.
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