30 August

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.
Compare to 081006.

29 August

Five rounds for time of:

95 pound Power snatch,15 reps
Run 400 meters

Post time to comments.
Compare to 061105.

28 August

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

Post loads to comments.

Compare to 090114.

26 AUG 09

WEDNESDAY 090826

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 090708.

16 AUG 2009

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

Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Compare to 081008

25 AUG 09

Tuesday 090825

Complete as many rounds as possible 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.
Compare to 090625.

24 AUG 09

Monday 090824

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.
Compare to 090727.

22 AUG 09

Saturday 090822

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 090716.

21 AUG 09

Friday 090821

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.
Compare to 090603.

20 AUG 09

Thursday 090820

"Karen"
For time:150 Wallball shots, 20 pound ball

Post time to comments.
Compare to 090323.

18 AUG 09

Tuesday 090818

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

Monday 090817

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Compare to 031001.

Friday 090814

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Thursday, August 13, 2009

Thursday 090813

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.

Compare to 090218.

12 August

"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.
Post time to comments.
Compare to 080906.

10 August

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090509.

9 August

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Compare to 090501.

8 August

Deadlift 5-5-5-5-5 reps

Post loads to comments.

6 August

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.
Compare to 090402.

5 August

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.
Compare to 090411.

4 August

"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.
Compare to 090329.

2 August

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.
Compare to 090315.

1 August

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 090610.