Wednesday, October 31, 2012

Thursday 1st November 2012

"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post time to comments.

Wednesday 31st October 2012

Power snatch 1-1-1-1-1-1-1 reps

Tuesday 30th October 2012

Two rounds for time of: 50 Pull-ups 75 Sit-ups 75 pound Overhead squat, 50 reps 75 Double-unders Post time to comments

Monday 29th October 2012

Split jerk 2-2-2-2-2-2-2-2-2-2 reps Alternate stance for each rep.

Sunday 28th October 2012

REST DAY

Saturday 27th October 2012

Run 400m then complete 3 rounds of: 10 Ring Dips 15 Pushpress 42/30 then Run 400m

Friday 26th October 2012

For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Post time to comments.

Wednesday, October 24, 2012

Thursday 24th October 2012

21-18-15-12-9-6-3 reps for time of: Sumo deadlift high pull 42.5/30kg Lateral jumps, over 24" obstacle Post time to comments.

Tuesday, October 23, 2012

Wednesday 24th October 2012

Five rounds for time of: 52.5/35kg Push press, 12 reps 40 meter Shuttle sprint (4 x 10 meters) 52.5/35kg Squat snatch, 8 reps Post times to comments.

Monday, October 22, 2012

Tuesday 23rd October 2012

For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-ups Post time to comments.

Sunday, October 21, 2012

Monday 22nd October 2012

1000 meter Row Rest 4 minutes Dumbbell "Tabata" Thrusters

Sunday 21st October 2012

REST DAY

Saturday 20th October 2012

For time: 30 Hang clean, 100/70kg 50 One-legged squats, alternating Row 2000 meters Post time to comments.

Friday 19th October 2012

Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Post times to comments.

Thursday 18th October 2012

Three rounds for time of: 15 Sots press, 20/15kgHandstand walk 15 meters 20 second L-sit hold Handstand walk 15 meters Post time to comments.

Wednesday 17th October 2012

Weighted Dips 3-2-2-2-1-1-1-1-1rep

Monday, October 15, 2012

Tuesday 16th October 2012

"Tom" Complete as many rounds in 25 minutes as you can of: 7 Muscle-ups 11 Thrusters, 70kg 14 Toes-to-bar Post rounds completed to comments.

Monday 15th October 2012

"Glen" For time: 30 Clean and jerk, 62.5/42.5kg Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees Post time to comments.

Sunday 14th October 2012

REST DAY

Saturday 13th October 2012

Park session 50 KB Swings Run 50 Burpees Run 50 pushpress ( each arm0 Run 50 situps

Thursday, October 11, 2012

Wednesday, October 10, 2012

Thursday 12th October 2012

Three rounds for time of: 45 pound GHD Bench press, 15 reps 25 Back extensions Run 800 meters Post time to comments.

Wednesday 11th October 2012

For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups Post time to comments.

Tuesday 10th October 2012

For time 100 Burpee pullups

Friday, October 05, 2012

Tuesday, October 02, 2012

Thursday 4th October 2012

"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.

Monday, October 01, 2012

Tuesday 2nd October 2012

Five rounds for time of: Row 500 meters Bench press, 15 reps. 61kg/42.5kg Post time to comments.