Sunday, September 29, 2013
Monday 30th September 2013
Complete as many rounds as possible in 20 minutes of:
Handstand walk 10m
15 foot L-rope climb, 1 ascent
10 One-legged overhead squats, PVC pipe
Post rounds completed to comments.
Thursday, September 26, 2013
Wednesday, September 25, 2013
Thursday 26th September 2013
For time:
50 barbell Overhead squat, 20/15kg
100 Abmat sit-ups
25 Overhead squat,52.5/35kg
50 Toes-to-bar
10 Overhead squat, 85/60kg
20 GHD sit-ups
Post time to comments.
Wedneday 25th September 2013
Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up
Post time, load and reps for each. Rest as needed between efforts.
Tuesday, September 24, 2013
Tuesday 24th September 2013
Three rounds for time of:
21 Knees to elbows, 21 reps
21 Kettlebell swing, 24/16
21 Push-ups, 21 reps
3 Rope climb, 3 trips
21 reps 20"
21 Back extension,
Walking lunge, 45m
Post time to comments.
Sunday, September 22, 2013
Monday 23rd September 2013
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
1 Power clean, 100kg/70kg
Post time to comments.
Sunday 22nd September 2013
15 MINUTE AMRAP
Ladder (1 rep, 2 reps, 3 reps etc)
DB Hang Squat Clean Thruster Right Arm 20/15kg
DB Hang Squat Clean Thruster Left Arm 20/15kg
TTB
Saturday 21st September 2013
15 MINUTE AMRAP
Ladder (1 rep, 2 reps, 3 reps etc)
DB Hang Squat Clean Thruster Right Arm 20/15kg
DB Hang Squat Clean Thruster Left Arm 20/15kg
TTB
Friday, September 20, 2013
Friday 20th September 2013
Five rounds for time of:
20/15kg barbell Overhead walking lunges, 15 m
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Wednesday, September 18, 2013
Tuesday, September 17, 2013
Monday, September 16, 2013
Sunday, September 15, 2013
Monday 16th September 2013
"The Don"
For time:
66 Deadlifts, 50/35kg
66 Box jump, 24/20 inch box
66 Kettlebell swings, 24/16kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 25/15kg
66 Wall ball shots, 20/14 pound ball
66 Burpees
66 Double-unders
Post time to comments.
Saturday, September 14, 2013
Saturday 14th September 2013
AMRAP in 15 min
20 Kettlebell Sumo Deadlift High Pull 36/24kg
15 Hand release pushups
10 Box Jumps 24/20"
Post score to comments
Thursday, September 12, 2013
Thursday 12th September 2013
21-15-9 reps of
Dumbbell Hang squat clean, 22.5/15kg DB
Handstand push-ups
Post time to comments.
Tuesday, September 10, 2013
Wednesday 11th September 2013
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.
Monday, September 09, 2013
Tuesday 10th September 2013
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Sunday, September 08, 2013
Monday 9th September 2013
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
NOTE: You want to aim to complete this workout in 25 min or less so have weights scaled accordingly.
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