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.
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
"Helen"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
Wednesday, March 26, 2008
Wednesday 26th March
Tuesday, March 25, 2008
Tuesday 25th March
Dead Lifts
5-5-5-5-5
The boys practice their SDHP and Deadlift
5-5-5-5-5
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
"Angie"
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
REST DAY
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
"Nate"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
Tuesday 18th March
Monday 17th March
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
5 Pull-ups
10 KB swings m24kg/w16kg
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
"Christine"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
Squats
Deadlift
REST 2min
Shoulder press
Pushpress
Push Jerk
Wednesday 12th February
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
"Lynne"Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Saturday 8th March
"Pam"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
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
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Wednesday, March 05, 2008
Tuesday 4th March
Monday, March 03, 2008
Monday 3rd March
"Christine"
Three Rounds for time
500m row
12 BW Deadlifts
21 Box Jumps 20"
Sunday, March 02, 2008
Sunday 2nd March
Saturday 1st March
"Kelly"
Five round for time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Friday 29th February
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
