Saturday, April 28, 2007

Saturday 28th April

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, April 26, 2007

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


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

Tuesday 24th April

For time:
Box Jumps
Push ups

Monday, April 23, 2007

Monday 23rd April

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

Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds.

Saturday 21st April


Friday 20th April

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

Thursday, April 19, 2007

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


Monday 16th April

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

Monday, April 16, 2007

Sunday 15th April

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

Saturday, April 14, 2007

Monday, April 09, 2007

Sunday, April 01, 2007

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


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.