Tuesday, March 27, 2007

Sunday 25th March


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday, March 22, 2007

Thursday 22nd March


50 Box Jumps
50 Wall Ball Shot
500m Row
50 Double unders
50 Back extensions
50 Kettlebell swing
50 DB push presses
50 walking Lunges
50 Thrusters

Saturday, March 17, 2007

Saturday 17th March

"Fight Gone Bad" 3 Rounds
On a constanly running clock, rotate is called on each minute.

Wall-ball ,20 pound ball, 8 ft target. (Reps)
Sumo Deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row calories (Calories)
Rest



One point is given for each rep, except on the rower where each calorie is one point.

Thursday, March 15, 2007

Wednesday 14th March


For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Tuesday, March 13, 2007

Tuesday 13th March


Three rounds for time

50 Walking lunge ( each leg )
20 Wall ball shots
20 Dips

Saturday, March 10, 2007

Friday 9th March


"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
(or 55 pound dumbbell swing)
12 Pull-ups

Thursday 8th March



REST DAY

Wednesday 7th February


Three rounds,
50-30- and 20 reps,

for time of:
Double-unders
Pull-ups
Push-ups

Saturday, March 03, 2007

Sunday 4th March





REST DAY

Saturday 3rd March 2007

For time:
Run 800 meters
45 lb One arm dumbbell snatches,
alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches,
alternating arms, 20 reps
Run 800 meters

Friday 2nd March 2007

Tabata
(8 rounds of each exercise, 20 work followed by 10 sec rest)
Pullups
Squats
Situps
Pushup