Thursday, August 23, 2007

Wednesday 22nd August

Shoulder Press 5-5-5-5-5 reps

Tuesday 21st 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.

Monday 20th August

Front Squat 3-3-3-3-3-3-3 reps

Sunday, August 19, 2007

Saturday 18th August

21-15-9 reps of:
Handstand push-ups
Ring dips

Friday 17th August

Run 400m
25 Dead Lifts
Run 400m
25 Thrusters
Run 400m
25 Push Press
Run 400m
25 Front Squats
Run 400m

Thursday 16th August

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Wednesday 15th August


Tuesday August 14th

Run 5km

Monday 13th August

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Sunday August 12

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Sunday, August 12, 2007

Friday 10th August

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Thursday 9th August

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Friday, August 03, 2007

Friday 3rd August


Thursday 2nd August

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Wednesday 1st August

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Tuesday 31st July

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups