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Tuesday, April 30, 2013
Wednesday 1st May 2013
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
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Sunday, April 28, 2013
Tuesday 30th April 2013
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Monday 29th April 2013
"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 65kg/45kg
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Saturday, April 27, 2013
Saturday 27th April 2013
Five rounds for time of:
7 Muscle-ups
Run 400 meters
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Thursday, April 25, 2013
Wednesday 24th April 2013
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
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Tuesday, April 23, 2013
Saturday, April 20, 2013
Monday 22nd April 2013
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
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Compare to 130211.
Friday, April 19, 2013
Wednesday, April 17, 2013
18th April 2013
Five rounds for time of:
Row 500 meters
15 Bench press, 62/45kg
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17th April 2013
Three rounds,
15-12-and 9 reps, for time of:
Barbell Thrusters 62/45kg
weighted Pull-ups 20/15kg
For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great.
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