Sunday 29th April

REST DAY

Saturday 28th April

"Cindy"

How many rounds can you complete in 20min of:

5 pullups

10 pushups

15 squats

Friday 27th April

Complete as many rounds as you can in twenty minutes of:

65 pound Hang squat clean, 12 reps

7 Pull-ups

Thursday 26th April

Eight rounds for time:
7 Shoulder press
7 Push press
7 Thrusters
25 Back extensions
Use the same weight for the first three exercises

Wednesday 25th April

REST DAY

At the going down of the sun and in the morning
We will remember them.
LEST WE FORGET

Tuesday 24th April

For time:

10-9-8-7-6-5-4-3-2-1

Box Jumps

Push ups

Pullups

Monday 23rd April

"Tabata This"

(20 seconds of work followed by 10 seconds of rest repeated 8 times)

Squat

Rower

Pullups

Sit-ups

Push-ups

with a one minute break between exercises.

Score is the smallest number of reps (calories on the rower) in each of the eight intervals.

Add scores for each station to give total score

Sunday 22nd April

"Lynne"
Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

Saturday 21st April

REST DAY

Friday 20th April

"Michael"
Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Thursday 19th April

Three rounds for time of:

Row 500 meters

75 pound Hang power snatch, 21 reps

Wednesday 18th April

Complete as many rounds in 20 minutes as you can of:

5 Push-ups

10 Sumo Deadlift High Pull

15 Wall Ball Shots

Tuesday 17th April

REST DAY

Monday 16th April

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

Sunday 15th April

"Helen"
Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Saturday 14th April

Max Pushups
Max Situps
Max Squats
Max Pullups

Friday 13th April

REST DAY

Thursday 12th April

50-40-30-20-10

Ball Cleans

Double-unders

Wednesday 11th April

Run or Row 5km

Tuesday April 10

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Monday 9th April

REST DAY

Sunday 8th April

For time:
30 Muscle ups

If you cann't do a muscle up
60 jumping muscle ups
or 120 pullups and 120 dips

Saturday 7th April

15-12, and 9 rep rounds of:
Back squat
Handstand push-up

Friday 6th April

Complete as many rounds in 20 minutes as you can of:

65 pound Thruster, 10 reps

10 Pull-ups

Thursday 5th April

REST DAY

Wednesday 4th April

Three rounds for time:

12 Muscle-ups

30 Back extensions

Run 400 meters

Tuesday 3rd April

Clean & Jerk 1-1-1-1-1-1-1 reps

Monday 2nd April

"Angie"
For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Sunday 1st April

REST DAY

Saturday 31st March

"Strung-out , backward, and upside down Fran"

For time:

Run 1200m

9 pullups

9 thrusters

Run 800m

15 pullups

15 thrusters

Run 400m

21 pullups

21 thursters

Friday 30th March

Row or Run 5km

Thursday 29th March

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Wedneday 28th March

REST DAY

Tuesday 27th march

Front Squat1-1-1-1-1-1-1 reps

Monday 26th March

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)
There is no additional rest between exercises.



Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.