Sunday, April 29, 2007
Sunday 29th April
Saturday, April 28, 2007
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, 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
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
Monday, April 23, 2007
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:
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Saturday 21st April
Friday 20th April
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
"Cindy"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
"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, April 14, 2007
Saturday 14th April
Friday, April 13, 2007
Friday 13th April
Thursday 12th April
Thursday, April 12, 2007
Wednesday 11th April
Tuesday April 10
Monday 9th April
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
30 Muscle ups
If you cann't do a muscle up
60 jumping muscle ups
or 120 pullups and 120 dips
Monday, April 09, 2007
Saturday 7th April
Saturday, April 07, 2007
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
Wednesday 4th April
Three rounds for time:
12 Muscle-ups
30 Back extensions
Run 400 meters
Friday, April 06, 2007
Tuesday 3rd April
Tuesday, April 03, 2007
Monday 2nd April
"Angie"For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Sunday 1st April
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
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
1-1-1-1-1-1-1 repsMonday 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.
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.
