Tuesday 6/29/10

Squat 5-5-5-5-5

Post loads to comments.

Monday 6/28/10

Conduct three rounds for time of:

800m run
50 Hip Extensions
20 GHD Sit-Ups
30 Ab-mat Sit-Ups

Post time to comments.

Saturday 6/26/10 - Sunday 6/27/10

Rest Days

Friday 6/25/10

Five rounds for time of:

40 Double-unders (160 Single-unders)
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post times to comments.

Thursday 6/24/10

For Time:

21-15-9 rep rounds of:

Thrusters (95lb / 65lb)
Pull-Ups

Post time to comments. Compare to Monday 4/5/10.

Wednesday 6/23/10

For time:

50 Wall-ball shots (24" box)
40 Double Unders (substitute 160 single unders)
30 Kettlebell Swings (1.5 pood)
20 Step Lunge waiter walk (1 pood)
10 Box Jumps (24")

Post time to comments.

Tuesday 6/22/10

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Post time to comments.

Monday 6/21/10

Squat Clean 3-3-3-3-3

Post loads to comments.

Saturday 6/19/10 - Sunday 6/20/10

Rest Days.

Friday 6/18/10

The end is near...

10x 100m sprint

OR

10x 150m row

Rest 90 seconds between efforts.

Post times per round to comments.

Thursday 6/17/10

For time:

21-15-9 Rep Rounds of:

Deadlift 225lb
Hand-Stand Push-Ups

Post time to comments.

Wednesday 6/16/10

Conduct 5 rounds for max reps of:

1 minute Bench Press (95lb)
1 minute Ab-mat sit-ups
1 minute Row

Rest 1 minute between rounds

Post reps per round (calories for row) to comments.

Tuesday 6/15/10

For time, conduct 21-18-15-12-9-6-3 rep sets of the following:

Pull-Ups
Overhead Squat (45lb)

Post time to comments.

Monday 6/14/10

Conduct 15 rounds for time of the following:

5 Pull-Ups
10 Push-Ups
15 Squats

Post time to comments.

Saturday 6/12/10 - Sunday 6/13/10

Rest Days.

Friday 6/11/10

"The Chief"

Conduct 5 rounds of

3 minute AMRAP:

3 Power Clean (135lb)
6 Push-Ups
9 Squats

1 minute rest between rounds.

Post rounds completed to comments.

Thursday 6/10/10

Find 1RM of Back Squat

Then, AMRAP 12 minutes:

7 Deadlift (185lb)
7 Burpees
Run 200m

Post Load and Rounds to comments.

Wednesday 6/9/10

Bench Press

5-5-5-5-5

Post loads to comments.

Tuesday 6/8/10

Tabata Fight Gone Bad

Conduct 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) of each of the following exercises:

10 Ft Wall Ball Shots (20lb Ball)
Sumo Deadlift High Pull (75lb)
20" Box Jumps
Push Press (75lb)
Row

Keep track of number of reps (calories for row) performed in each 20 second interval. Score for each event is the one round with the lowest number of reps or calories performed out of the 8 intervals. Move immediately to the next event after finishing the 8 tabata intervals for each given event (ie no rest between events other than the 10 seconds included in the interval).

Post score for each event and total to comments.

Monday 6/7/10

Conduct 5 rounds for time of:

15 Thrusters (95lb)
15 Burpees
400m Run

Post time to comments.

Saturday 6/5/10 - Sunday 6/6/10

Rest Days.

Friday 6/4/10

For time:

Conduct 21-15-9 Rep sets of the following:

Clean (135lb)
Dips

Post time to comments.

Thursday 6/3/10

Shoulder Press

5-5-5-5-5

Post loads to comments.

Wednesday 6/2/10

Conduct four rounds for time of:

800m run

Rest as necessary between efforts.

Post times for each round to comments.

Tuesday 6/1/10

Hero #7: Arnaldo "Arnie" Quinones
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire.
He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

"Arnie"

With a single 1 pood (35lb) kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Post time to comments.