Thursday 9/30/10

Squat Clean 5-5-5-5-5

Post loads to comments.

Wednesday 9/29/10

Sprint 10x 100m

Rest no more than 2 minutes between efforts.

Tuesday 9/28/10

Choose one of the following:

10 Rounds for time of:

5 Strict Pull-Ups
10 GHD Sit-Ups

OR

3 Strict Pull-Ups
6 Ring Push-Ups
9 GHD Sit-Ups

Post workout selected and time to comments.

Monday 9/27/10

Complete as many rounds in 30 minutes as you can of:

5 Deadlift (275lb)
13 Push-ups
9 Box jumps, 24 inch box

Post rounds completed to comments. Compare to Friday 4/23/10.

Saturday 9/25/10 - Sunday 9/26/10

Rest Days.

Friday 9/24/10

"Six and Forties"

Start with one lap around the track and then choose one of the following exercises to conduct:

40 Kettlebell Swings (1.5 pood)
40 Overhead Squats (1 pood) (20 each arm)
40 Push-Ups
40 Wall Ball Shots (20 pound ball - 10 foot target)
40 Double Unders

When you complete one of the above exercises, run another lap and then choose another exercise listed above. The exercises can be selected in any order, but you must complete each of the exercises listed by the end of the workout. You cannot mix reps from multiple exercises after each lap (must start and finish all reps of one selected exercise between each lap). The workout starts and ends with a lap around the track.

Post time to comments.

Thursday 9/23/10

Bench Press

3-3-3-3-3-3-3

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Wednesday 9/22/10

Conduct as many rounds as possible in 12 minutes of:

3 Power Cleans (135lb)
6 Supine Ring Row
9 Box Jumps (24in Box)

Post rounds completed to comments.

Tuesday 9/21/10

Four rounds for time:

Row 500m

Rest exactly 3 minutes between rounds.

Post time for each round to comments.

Monday 9/20/10

For time:

21-15-9 Rep rounds of:

Thruster (95lb / 65lb)
Pull-Ups

Post time to comments. Compare to Thursday 6/24/10.

Saturday 9/18/10 - Sunday 9/19/10

Rest Days.

Friday 9/17/10

Conduct 3 rounds of the following:

1 min Overhead Squat (20lb medicine ball)
1 min Sumo Deadlift High Pull (75lb)
1 min Box Jumps (20 inch box)
1 min Push Press (75lb)
1 min Row (calories)
1 min REST

Push for the maximum reps of each exercise in a minute (calories for row). Post totals per round to comments.

Thursday 9/16/10

Squat 3-3-3-3-3

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Wednesday 9/15/10

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

Deadlift (225lb)
Ring Dips

Post time to comments.

Tuesday 9/14/10

Row 3x 1000m

Rest 2 minutes between efforts. Attempt to deviate no more than 10 seconds between rounds.

Post times to comments.

Monday 9/13/10

Conduct 15-10-5 rep rounds for time of:

Thrusters (135lb)
Kettlebell Swings (1.5 pood)
Strict Pull-Ups

Post time to comments.

Saturday 9/11/10 - Sunday 9/12/10

Rest Days.

We Will Never Forget.

Friday 9/10/10

Choose your sport and go for max distance in 40 minutes:

Run, Bike, Swim, Row

Post sport and distance to comments.

Thursday 9/9/10

Five rounds for time of:

Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Post time to comments.

Wednesday 9/8/10

Deadlift 3-3-3-3-3

Post loads to comments. Compare to Thursday 1/28/10.

Tuesday 9/7/10

Conduct for time:

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom (rest on the floor and lift weight off of hands then push-up)
Run 5K

Post time to comments.

Monday 9/6/10

For time:

Row 1000m
50 Thrusters (45lb)
30 Pull-Ups

Post time to comments. Compare to Wednesday 5/12/10.

Saturday 9/4/10 - Sunday 9/5/10

Rest Days.

Friday 9/3/10

5 Rounds for Time of:

8 Chest to bar Pullups
8 Ring Dips
10 Goblet Squats (1.5 pood Kettlebell or 55lb dumbbell)
8 Toes to Bar
15 Situps

Post time to comments.

Thursday 9/2/10

Choose ONE of The Following Sports

Swim, Bike, Run, C2 Row

4min on, 2min off
5min on, 2min off
6min on, 2min off
5min on, 2min off
4min on

Cover as much distance as possible on each interval.

Post distance to comments.