Squat Clean and Jerk, 30 reps 70/47.5kg
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Sunday, October 31, 2010
Friday, October 29, 2010
Saturday 30th
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Thursday, October 28, 2010
Friday 29th October
Muscle up technique
then
Run 5K
If you injured and you cannot run, you will row 5km
then
Run 5K
If you injured and you cannot run, you will row 5km
Wednesday, October 27, 2010
Thursday 28th October
Complete as many rounds as possible 20 minutes of:
10 Squat snatch 42.5/30kg
10 Ring dips
10 Knees to elbows
post full and part rounds to comments
10 Squat snatch 42.5/30kg
10 Ring dips
10 Knees to elbows
post full and part rounds to comments
Tuesday, October 26, 2010
Wednesday 27th October
Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post load and time to comments.
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post load and time to comments.
Monday, October 25, 2010
Tuesday 26th October 2010
21-15-9
Deadlift 100KG/70kg
Overhead Squat 60/42.5kg
Post time to comments
Deadlift 100KG/70kg
Overhead Squat 60/42.5kg
Post time to comments
Sunday, October 24, 2010
Monday 25th October 2010
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Post total time.
10 Wallball shots, 20 pound ball
10 Pull-ups
Post total time.
Saturday, October 23, 2010
Friday, October 22, 2010
Saturday 23rd October 2010
"Cindy"
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.
Thursday, October 21, 2010
Friday 22nd October 2010
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Wednesday, October 20, 2010
Tuesday, October 19, 2010
Wednesday 20th October 2010
"Bulger"
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squat,60/42.5kg
7 Handstand push-ups
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squat,60/42.5kg
7 Handstand push-ups
Monday, October 18, 2010
Tuesday 19th October 2010
"Forrest"
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
Sunday, October 17, 2010
Saturday, October 16, 2010
Saturday 16th October 2010
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Post time to comments
135 pound Hang power cleans, 15 reps
15 Burpees
Post time to comments
Thursday, October 14, 2010
Wednesday, October 13, 2010
THursday 14th October 2010
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Tuesday, October 12, 2010
Monday, October 11, 2010
Tuesday 12th October 2010
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Monday 11th October 2010
Power snatch 8-8-8-8
Snatch Balance 8-8-8-8
finish with
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Snatch Balance 8-8-8-8
finish with
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Saturday, October 09, 2010
Friday, October 08, 2010
Thursday, October 07, 2010
Friday 8th October 2010
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood/1pood
Right-arm Kettlebell snatch, 1.5 pood/1pood
Pull-ups
Left-arm Kettlebell snatch, 1.5 pood/1pood
Right-arm Kettlebell snatch, 1.5 pood/1pood
Pull-ups
Wednesday, October 06, 2010
Tuesday, October 05, 2010
Wednesday 6th October 2010
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Monday, October 04, 2010
Tuesday 5th October 2010
For time:
50 Back squat 42.5kg/30Kg
15 ft Rope Climb, 5 ascents
40 Back squat 52.5/35kg
15 ft Rope Climb, 4 ascents
30 Back squat 60kg/42.5kg
15 ft Rope Climb, 3 ascents
20 Back squat, 70kg/50kg
15 ft Rope Climb, 2 ascents
10 Back squat, 80kg/55kg
15 ft Rope Climb, 1 ascent
50 Back squat 42.5kg/30Kg
15 ft Rope Climb, 5 ascents
40 Back squat 52.5/35kg
15 ft Rope Climb, 4 ascents
30 Back squat 60kg/42.5kg
15 ft Rope Climb, 3 ascents
20 Back squat, 70kg/50kg
15 ft Rope Climb, 2 ascents
10 Back squat, 80kg/55kg
15 ft Rope Climb, 1 ascent
Sunday, October 03, 2010
Saturday, October 02, 2010
Friday, October 01, 2010
Saturday 2nd October 2010
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of
6 reps Squat cleans 55/40kg
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of
6 reps Squat cleans 55/40kg
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
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