BAck Squats 3-3-3-3
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Post time to comments.
Wednesday, September 27, 2017
Tuesday, September 26, 2017
Wednesday 27th September 2017
Shoulder Press 5-5-5
For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent
Post time to comments.
For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent
Post time to comments.
Monday, September 25, 2017
Sunday, September 24, 2017
Monday 25th September 2017
Front Squats
3-3-3-3
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball
Post time to comments.
3-3-3-3
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball
Post time to comments.
Saturday, September 23, 2017
Friday, September 22, 2017
Thursday, September 21, 2017
Friday 22nd September 2017
Deadlift 5-5-5
Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Wednesday, September 20, 2017
Thursday 21st September 2017
Back Squats 5-5-5
WOD
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Post time to comments.
WOD
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Post time to comments.
Tuesday, September 19, 2017
Wednesday 20th September 2017
Shoulder press 10-10-10
Pendlay Rows 10-10-10
WOD
7x 2-minute rounds of:
25-cal. row
92.5/65kg jerks, max reps
There is no rest between rounds.
Post total number of jerks completed to comments.
Pendlay Rows 10-10-10
WOD
7x 2-minute rounds of:
25-cal. row
92.5/65kg jerks, max reps
There is no rest between rounds.
Post total number of jerks completed to comments.
Monday, September 18, 2017
Tuesday 19th September 2017
4 rounds, each for time, of:
800-meter run
Rest as needed between efforts.
Post times for each round to comments.
800-meter run
Rest as needed between efforts.
Post times for each round to comments.
Sunday, September 17, 2017
Monday 18th September 2017
Front Squats 5-5-5
WOD
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg, each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m. partner barbell carry, 142.5/100kg
Post rounds completed to comments.
WOD
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg, each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m. partner barbell carry, 142.5/100kg
Post rounds completed to comments.
Saturday, September 16, 2017
Friday, September 15, 2017
Saturday 16th September 2017
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m partner barbell carry, 142.5/100.
Post rounds completed to comments.
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5/100kg each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m partner barbell carry, 142.5/100.
Post rounds completed to comments.
Thursday, September 14, 2017
Friday 15th September 2017
Strength
Deadlifts 5-5-5
21-15-9 reps for time of:
dumbbell squat clean thrusters 22.5/15kg
Pull-ups
Post time to comments.
Deadlifts 5-5-5
21-15-9 reps for time of:
dumbbell squat clean thrusters 22.5/15kg
Pull-ups
Post time to comments.
Wednesday, September 13, 2017
Tuesday, September 12, 2017
Wednesday 13th September 2017
Strength
Shoulder Press 10-10-10
5 rounds for time of:
Run 400m
30 push-ups
Post time to comments.
Shoulder Press 10-10-10
5 rounds for time of:
Run 400m
30 push-ups
Post time to comments.
Monday, September 11, 2017
Sunday, September 10, 2017
Monday 11th September 2017
Strength
Front Squats 5-5-5
WOD
3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 42.5/30kg.
Post time to comments.
Front Squats 5-5-5
WOD
3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 42.5/30kg.
Post time to comments.
Saturday, September 09, 2017
Friday, September 08, 2017
Saturday 9th September 2017
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (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. After the first 5-minute round, take a 1-minute break 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 1 point.
Add your points and post them to comments.
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (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. After the first 5-minute round, take a 1-minute break 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 1 point.
Add your points and post them to comments.
Thursday, September 07, 2017
Friday 8th September 2017
Strength
Deadlift 5-5-5 ( increase on last weeks load)
WOD
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 35/25kg.
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats, 35/25kg
75 sit-ups
5 rope climbs, 15-ft. rope
Post time to comments.
Deadlift 5-5-5 ( increase on last weeks load)
WOD
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 35/25kg.
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats, 35/25kg
75 sit-ups
5 rope climbs, 15-ft. rope
Post time to comments.
Tuesday, September 05, 2017
Wednesday 6th September 2017
Strength
Shoulder press
Pendlay Row
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
Post rounds completed to comments.
Shoulder press
Pendlay Row
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
Post rounds completed to comments.
Monday, September 04, 2017
Tuesday 5th September 2017
Handstand practice
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Sunday, September 03, 2017
Monday 4th September 2017
Strength
Front Squat 5-5-5
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Post rounds completed to comments.
Front Squat 5-5-5
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Post rounds completed to comments.
Saturday, September 02, 2017
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