Tuesday, November 30, 2010

01 December 2010

Rest Day

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

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

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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

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

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Friday, November 26, 2010

27 November 2010

Rest Day

or

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

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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

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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.

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24 November 2010

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

23 November 2010

Rest Day.

22 November 2010

Push press 3-3-3-3-3-3-3 reps

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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.

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.

Friday, November 19, 2010

19 November 2010

Rest Day

or

3km swim.

Post time to comments.

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.

Tuesday, November 16, 2010

16 November 2010

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

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or

Five rounds for time of:
Run 400 meters
25 Back extensions

Post time to comments.

Monday, November 15, 2010

15 November 2010

Rest Day

or

Power Snatch 3-3-3-3-3-3-3

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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.

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.

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

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Wednesday, November 10, 2010

11 November 2010

Rest Day

or

Choose a Hero Workout

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.

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.

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.

07 November 2010

Rest Day

or

Row 10k

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

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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.

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.

Wednesday, November 3, 2010

03 November 2010

Rest Day

or

Dumbbell shoulder press, 5-5-5-5-5 reps.

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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.

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.