Saturday, May 26, 2007

 

Sunday 27th May

REST DAY

# posted by FiCFNQ @ 9:19 AM 0 comments
 

Saturday 26th May


Tabata
Jumping Pullups
Pushups
Situps
Squats
Resting 1 min between exercises

# posted by FiCFNQ @ 9:16 AM 0 comments
 

Friday 25th May


"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

# posted by FiCFNQ @ 9:15 AM 0 comments
 

Thursday 24th May

For time:
21 Pushups
21 Situps
Row 2100m
15 Pushups
15 Situps
Row 1500m
9 Pushup
9 Situps
900m

# posted by FiCFNQ @ 9:13 AM 0 comments
 

Wednesday 23rd May

REST DAY

# posted by FiCFNQ @ 9:12 AM 0 comments
 

Tuesday 22nd May


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

# posted by FiCFNQ @ 9:12 AM 0 comments
 

Monday 21st May


Four rounds for time of:
5 Muscle-ups
50 Squats

# posted by FiCFNQ @ 9:10 AM 0 comments

Sunday, May 20, 2007

 

Sunday May 20th


"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

# posted by FiCFNQ @ 8:40 PM 0 comments
 

Saturday May 19th

REST DAY

# posted by FiCFNQ @ 8:12 PM 0 comments
 

Friday May 18th


With a continuously running clock do
One pull-up the first minute,
Two pull-ups the second minute,
Three pull-ups the third minute...
continuing as long as you are able.
Use as many sets each minute as needed.

# posted by FiCFNQ @ 8:11 PM 0 comments
 

Thursday May 17th


Max rounds in 20 min:
5 Pull ups
1 Rope Climb
20 Squats

# posted by FiCFNQ @ 7:51 PM 0 comments
 

Wednesday May 16th

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

# posted by FiCFNQ @ 7:50 PM 0 comments
 

Tuesday May 15th

REST DAY

# posted by FiCFNQ @ 7:45 PM 0 comments
 

Monday May 14th


15-12-9 reps of:

155 pound Hang power cleans
Muscle-ups

# posted by FiCFNQ @ 7:40 PM 0 comments
 

Sunday May 13th

Back squat 5-5-5-5-5 reps

# posted by FiCFNQ @ 7:39 PM 0 comments

Sunday, May 13, 2007

 

Saturday 12th May

For time:
21-15-9
Wall Ball
Box Jump
Pushpress
Burpees
Sumo Dead Lift High Pull

# posted by FiCFNQ @ 11:31 PM 0 comments
 

Friday 11th May


REST DAY

# posted by FiCFNQ @ 11:31 PM 0 comments
 

Thursday 10th May

Max Pullups in 30min

# posted by FiCFNQ @ 11:30 PM 0 comments
 

Wednesday May 9th

"Scott's Mom" ( thanks to CFNYC)
Do max rep of each without putting the bar down men 95lb women 65lb
OHS
Front squat
Back squat
REST
Then resetbar and do max reps men 65lb women 45lb
Shoulder press
Pushpress
Push Jerk
Once form drops or you rest between reps you must move to the next exercise

# posted by FiCFNQ @ 11:26 PM 0 comments

Wednesday, May 09, 2007

 

Tuesday 8th May


3 Rounds for time:
10 Turkish getups
20 Kness to elblows
30 Box Jumps

# posted by FiCFNQ @ 9:25 PM 0 comments
 

Monday 7th May


REST DAY

# posted by FiCFNQ @ 9:24 PM 0 comments

Tuesday, May 08, 2007

 

Sunday 6th May

Run 10km

# posted by FiCFNQ @ 1:58 PM 0 comments
 

Saturday 5th May


Power snatch
3-3-3-3-3-3-3


# posted by FiCFNQ @ 1:57 PM 0 comments
 

Friday 4th May


How many rounds can you complete in 20 min of:
65lb Thruster, 21 reps
JUmping Pullups, 10 reps

# posted by FiCFNQ @ 1:51 PM 0 comments
 

Thursday 3rd May


REST DAY

# posted by FiCFNQ @ 1:47 PM 0 comments
 

Wednesday 2nd May

For time:
100 Turkish Getups

# posted by FiCFNQ @ 1:46 PM 0 comments
 

Tuesday May 1st

For time:
Deadlifts, 21 reps
30 GHD situps
Deadlifts,15 reps
20 GHD situps
Deadlift, 9 reps
10 GHD situps

# posted by FiCFNQ @ 1:42 PM 0 comments

Tuesday, May 01, 2007

 

monday 30th April



21-18-15-12-9-6- and 3 rep rounds of:

1 1/2 pood Kettlebell swingPull-ups


# posted by FiCFNQ @ 4:38 AM 0 comments

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