For time:
Run 5K
Post time to comments. Compare to Monday 2/7/11.
Monday, February 28, 2011
Friday, February 25, 2011
Friday 2/25/11
Bench Press 1-10-1-20-1-30
then
Supine Ring Row three rounds for max reps
Rest as needed between sets/rounds.
Post loads and reps to comments. Compare bench press to Tuesday 5/11/10.
then
Supine Ring Row three rounds for max reps
Rest as needed between sets/rounds.
Post loads and reps to comments. Compare bench press to Tuesday 5/11/10.
Wednesday, February 23, 2011
Thursday 2/24/11
4 rounds, each for time:
400m sprint
Rest no more than 5 minutes between rounds. Post time per round to comments.
400m sprint
Rest no more than 5 minutes between rounds. Post time per round to comments.
Tuesday, February 22, 2011
Monday, February 21, 2011
Sunday, February 20, 2011
Wednesday, February 16, 2011
Thursday 2/17/11
Five rounds for time:
Run 600m (1 lap on softball field track)
30 Box Jumps (24in box)
30 Wall Ball Shots (20lb ball)
Post time to comments.
Run 600m (1 lap on softball field track)
30 Box Jumps (24in box)
30 Wall Ball Shots (20lb ball)
Post time to comments.
Tuesday, February 15, 2011
Tuesday 2/15/11
5 Rounds for max reps:
Bench Press (bodyweight)
Pull-Ups
Rest as needed between sets. Post reps to comments. Compare to Thursday 12/9/10.
Bench Press (bodyweight)
Pull-Ups
Rest as needed between sets. Post reps to comments. Compare to Thursday 12/9/10.
Sunday, February 13, 2011
Monday 2/14/11
Conduct 5 rounds:
Row 1 minute
Rest 2 minutes
Cover as much distance as possible per round. Post distance per round to comments.
Row 1 minute
Rest 2 minutes
Cover as much distance as possible per round. Post distance per round to comments.
Friday, February 11, 2011
Friday 2/11/11
21-15-9 rep rounds for time:
Back Squat (185lb)
Ring Dips
Box Jumps (24")
Post time to comments.
Back Squat (185lb)
Ring Dips
Box Jumps (24")
Post time to comments.
Wednesday, February 9, 2011
Wednesday 2/9/11
As many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
Post rounds to comments. Compare to Friday 10/1/10.
5 Pull-Ups
10 Push-Ups
15 Squats
Post rounds to comments. Compare to Friday 10/1/10.
Tuesday, February 8, 2011
Tuesday 2/8/11
Find your 1 Rep Max of:
Squat
Bench Press
Deadlift
Begin each lift with a weight that you know you can lift for a set of 3, then increase to a weight that you have lifted before and finally finish with a goal weight. Adjust as necessary.
Post loads to comments.
Squat
Bench Press
Deadlift
Begin each lift with a weight that you know you can lift for a set of 3, then increase to a weight that you have lifted before and finally finish with a goal weight. Adjust as necessary.
Post loads to comments.
Monday, February 7, 2011
Friday, February 4, 2011
Friday 2/4/11
Bench Press:
1x Bodyweight for max reps.
.75x Bodyweight for max reps.
.5x Bodyweight for max reps.
.25x Bodyweight for max reps.
Rest as needed between rounds. Post reps per round to comments.
1x Bodyweight for max reps.
.75x Bodyweight for max reps.
.5x Bodyweight for max reps.
.25x Bodyweight for max reps.
Rest as needed between rounds. Post reps per round to comments.
Thursday 2/3/11
Power Clean 3-3-3-3-3
Rest, then:
Conduct 3 rounds:
Row 500m
Rest 3 minutes between rounds.
Post load for power cleans and time per round for row to comments.
Rest, then:
Conduct 3 rounds:
Row 500m
Rest 3 minutes between rounds.
Post load for power cleans and time per round for row to comments.
Tuesday, February 1, 2011
Wednesday 2/2/2011
AMRAP 20:
Building B Stairs from Basement to Roof
Use any combination of steps, 1 at a time, 2 at a time, etc. but NO touching the hand rail or stairs with your hands or arms on the way up! Hand rail use is encouraged on the descent.
1 Round equals bottom to top to bottom.
Post rounds and any portion of the final round completed to comments.
Building B Stairs from Basement to Roof
Use any combination of steps, 1 at a time, 2 at a time, etc. but NO touching the hand rail or stairs with your hands or arms on the way up! Hand rail use is encouraged on the descent.
1 Round equals bottom to top to bottom.
Post rounds and any portion of the final round completed to comments.
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