Saturday, March 29, 2008

Sunday 30th March


Saturday 29th March

"Fight Gone Bad!"

Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Friday, March 28, 2008

Friday 28th March


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

Post time to comments.

A new toy arrived today :)

Thursday, March 27, 2008

Thursday 26th March

8 Rounds
1 min Max reps "Bail Outs"
(You must fully extens hips, ie stand up, at top of wall, down then up is one rep. At least one hand must be on the wall as you jump down)
1 min rest

Tuesday, March 25, 2008

Tuesday 25th March

Dead Lifts

The boys practice their SDHP and Deadlift

Monday 24th March

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Saturday, March 22, 2008

Sunday 23rd March

For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

You must finish all reps for each exercise before moving on to the next one

Saturday 22nd March


Can you spot the handstand in todays picture??
Can't find it,then count the number of Turkish Get Ups instead

Friday 21st March

Three rounds for time:
35 Double Unders
25 Thrusters m 95lb/w 65lb
15 Pullups

Thursday, March 20, 2008

Thursday 20th March

For time:
Run 400m
40 Wall BAll Shots
30 Pushups
Run 400m
30 Wall Ball Shots
20 Pushups
Run 400m
20 Wall Ball Shots
10 Pushups
Run 400m

Wednesday 19th March


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

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Tuesday, March 18, 2008

Sunday, March 16, 2008

Sunday 16th March

For Time:
100 Turkish Get Ups (50 each arm)
Partition into as many subsets as needed,alternating arms when required

Saturday, March 15, 2008

Saturday 15th March

Three Rounds for time:
500m Row
12 x Bodyweight Deadlift
21 x Box Jumps

Thursday, March 13, 2008

Friday 14th March


Thursday 13th March

Max reps per exercise( using Dumbbells M15kg/W10kg)
Don't pull the dumbbells down between exercises untill the 2 min rest mid way
Over Head Squats
REST 2min
Shoulder press
Push Jerk

Wednesday 12th February

Row 5km

Tuesday, March 11, 2008

Tuesday 11th March

How many rounds can you compelet in 20 minutes of:
5 Pullup
10 Pushups
15 Situps
20 Lunges

Monday, March 10, 2008

Monday 10th March


Sunday 9th March


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Saturday 8th March

21 Kettlebell Swing
21 Pushups
Run 400m
15 Kettlebell swing
15 Pushups
Run 400m
9 Kettlebell swing
9 Pushups
Run 400m

Friday, March 07, 2008

Friday 7th 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

Thursday 6th March


Wednesday 5th March

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

Wednesday, March 05, 2008

Monday, March 03, 2008

Monday 3rd March

Three Rounds for time
500m row
12 BW Deadlifts
21 Box Jumps 20"