Wednesday, September 27, 2017

Thursday 28th September 2017

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Thursday 7th September 2017

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.

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.

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.