29 August 2010

1 rep max power clean

30 August 2010

"josh"
21 OHS
42 pullups
15 OHS
30 pull ups
9 OHS
18 pullups

DU's and hang power snatch

50 Double Unders
2 Hang Power Snatch (95/75)
40 Double Unders
4 Hang Power Snatch (95/75)
30 Double Unders
6 Hang Power Snatch (95/75)
20 Double Unders
8 Hang Power Snatch (95/75)
10 Double Unders
10 Hang Power Snatch (95/75)

19 July 2010

21-15-9
deadlifts
ring dips
burpees

17 July 2010

100 Double Unders
90 Squats
80 Push Ups
70 Sit Ups
60 Mountain Climbers
50 Kettlebell Swings (2/1 pood)
40 Wall Balls (20/12)
30 Strict Pull Ups
20 Knees to Elbows
10 Hand Stand Push Ups

9 July 2010

21-15-9
10 Meter Shuttle Run (Each touch is a Rep)
Ring Dips

~REST~

50 GHD Sit Ups at your own pace.

Post time to comments (sans GHDs).

10 July 2010

Close In Grip Bench Press
5-5-5-5

~REST~

50 Knees to Elbows
50 Hip/Back Extensions or Superman’s
No time component.

Post weight to comments.

11 July 2010

As Many Rounds As Possible, 15 minutes:
5 Strict Pull Ups
10 Push Ups
15 Squats
1 Power Clean (135/95)

15 Jul 2010

4 Rounds:
15 Burpees
20 Unbroken Box Jumps (20/16)
25 Unbroken Double Unders
Rest 2 minutes between rounds.

16 July 2010

30 Power Cleans (135/95)
Rest 3 minutes.
30 Ring Dips

Runs, Push-ups, Walking Lunges - 3 May

As many rounds as possible in 20 minutes of:
400 m Run
5 Push-ups
10 Walking Lunges

Post total rounds.

Front Squats, Single Unders - 5 May

4 rounds for time of:
Front Squat 35 lbs
100 Single Unders

Post total time.

Ring Dip (band)s, Scotts Presses, Runs - 7 May

As many rounds as possible in 20 minutes of:
5 Ring Dip (band)s
10 Scotts Presses
400 m Run

Post total rounds.

Kettlebell Swings, Wall Balls, Single Unders - 11 May

As many rounds as possible in 20 minutes of:
10 Kettlebell Swings
15 Wall Balls
40 Single Unders

Post total rounds.

Row- Team relay - 13 May

For Time:
5 km Team Row Relay
(2 people - split at 500m)

Post total time.

Pull-up (band)s, Sit-up (abmat)s - 17 May

As many rounds as possible in minutes of:
Pull-up (band) (1 - 1 min, 2 - 2 min, 3 - 3 min, etc)
8 Sit-up (abmat)s (TABATA)

Post total rounds.

Single Unders, Goblet Squats - 18 May

3 rounds for time of:
150 Single Unders
15 Goblet Squats 30 lbs

Post total time.

Runs, Deadlifts - 20 May

For Time:
400 m Run
30 Deadlifts 75 lbs
400 m Run
20 Deadlifts 75 lbs
400 m Run
10 Deadlifts 75 lbs

Post total time.

Bench Presses, Tabata Sit-up (abmat)s, Tabata Push ups - 24 May

3 rounds of 5-5-5 Bench Press (65#)
Tabata situps and pull ups - alternated between exercises

Run - 25 May

3 rounds - 800 meter run

Cindy - 1 Jun

1/2 Cindy
Day One Elements
5 pull ups, 10 push ups, 15 air squats

Deadlifts, Box Jump (20 in.)s - 3 June

Share

21 Deadlifts 75 lbs
21 Box Jump (20 in.)s
15 Deadlifts 75 lbs
15 Box Jump (20 in.)s
9 Deadlifts 75 lbs
9 Box Jump (20 in.)s

Post total time.

June 4, 2010

Row 500 m, take 2 min rest after each round for 5 rounds

June 6, 2010

150 front squats for time

June 7 2010

AMRAP 20 minutes

5 ring dips
10 box jumps
15 kb swings