Deadlift 3-3-3-3-3
Post loads to comments. Compare to Monday 1/10/11.
Wednesday, June 29, 2011
Tuesday 6/28/11
For time:
Row 500m
then conduct 21-15-9 rep rounds of:
Bench Press (135lb)
Supine Ring Row
GHD Sit-up
Row 500m
Post time to comments.
Row 500m
then conduct 21-15-9 rep rounds of:
Bench Press (135lb)
Supine Ring Row
GHD Sit-up
Row 500m
Post time to comments.
Monday 6/27/11
Run/Bike/Swim/Row - Pick one and go 30 minutes for max distance
Post mode and distance to comments.
Post mode and distance to comments.
Saturday, June 25, 2011
Friday 6/24/11
Conduct 2 rounds for time of:
1000m row
50 Burpees
50 Box Jumps (24in)
800m run
Post time to comments.
1000m row
50 Burpees
50 Box Jumps (24in)
800m run
Post time to comments.
Wednesday, June 22, 2011
Wednesday 6/22/11
Conduct 3 rounds for max reps of:
1 minute Goblet Squat (1 pood KB)
1 minute Sumo-Deadlift High-Pull (75lb)
1 minute Box Jumps (20" box)
1 minute Push Press (75lb)
1 minute Row
1 minute rest
Start a continuously running clock and conduct each exercise for max reps, moving immediately from station to station. Perform the maximum reps for each exercise and post total reps (calories for row) to comments.
1 minute Goblet Squat (1 pood KB)
1 minute Sumo-Deadlift High-Pull (75lb)
1 minute Box Jumps (20" box)
1 minute Push Press (75lb)
1 minute Row
1 minute rest
Start a continuously running clock and conduct each exercise for max reps, moving immediately from station to station. Perform the maximum reps for each exercise and post total reps (calories for row) to comments.
Tuesday, June 21, 2011
Tuesday 6/21/11
Conduct 5 rounds of AMRAP in 3 minutes of:
3 Power Cleans
6 Ring Dips (odd rounds) or 6 Push-Ups (even rounds)
9 Squats
Rest exactly 1 minute between rounds, continue each subsequent round where you left off the previous round (i.e. if you ended with 2 squats on your 4th iteration in the first round, complete 7 the 7 squats and then continue)
Post total rounds completed to comments.
3 Power Cleans
6 Ring Dips (odd rounds) or 6 Push-Ups (even rounds)
9 Squats
Rest exactly 1 minute between rounds, continue each subsequent round where you left off the previous round (i.e. if you ended with 2 squats on your 4th iteration in the first round, complete 7 the 7 squats and then continue)
Post total rounds completed to comments.
Monday, June 20, 2011
Monday 6/20/11
AMRAP 12 min:
5 Deadlift (225lb)
10 True Push-Ups
20 Double Unders or Box Jumps (20in)
Post rounds completed to comments.
5 Deadlift (225lb)
10 True Push-Ups
20 Double Unders or Box Jumps (20in)
Post rounds completed to comments.
Friday, June 17, 2011
Friday 6/17/11
Five rounds for time:
25 Burpees
Run 1 lap (400m if std track, ~530m if at USUHS)
Post time to comments.
25 Burpees
Run 1 lap (400m if std track, ~530m if at USUHS)
Post time to comments.
Wednesday, June 15, 2011
Wednesday 6/15/11
21-15-9 Rep rounds for time of:
Bench Press (Bodyweight)
GHD Sit-Ups
Box Jump (24in)
Post time to comments.
Bench Press (Bodyweight)
GHD Sit-Ups
Box Jump (24in)
Post time to comments.
Tuesday, June 14, 2011
Tuesday 6/14/11
For time:
Row 500m
21 Squat Cleans (95lb)
42 Ring Dips
21 Squat Cleans (95lb)
Row 500m
Post time to comments.
Row 500m
21 Squat Cleans (95lb)
42 Ring Dips
21 Squat Cleans (95lb)
Row 500m
Post time to comments.
Monday, June 13, 2011
Monday 6/13/11
Conduct 8 rounds of:
AMRAP 90 seconds:
5 Pull-Ups
5 Power Cleans (135lb)
5 Burpees
Rest 90 seconds
Begin each subsequent round where you stopped the previous round to keep a running total of # of rounds. Post total rounds completed to comments.
AMRAP 90 seconds:
5 Pull-Ups
5 Power Cleans (135lb)
5 Burpees
Rest 90 seconds
Begin each subsequent round where you stopped the previous round to keep a running total of # of rounds. Post total rounds completed to comments.
Friday, June 10, 2011
Friday 6/10/11
For time:
21 Deadlift (225lb)
50 Squats
21 Ring Dips
15 Deadlift (225lb)
50 Squats
15 Ring Dips
9 Deadlift (225lb)
50 Squats
9 Ring Dips
Post time to comments.
21 Deadlift (225lb)
50 Squats
21 Ring Dips
15 Deadlift (225lb)
50 Squats
15 Ring Dips
9 Deadlift (225lb)
50 Squats
9 Ring Dips
Post time to comments.
Wednesday, June 8, 2011
Tuesday, June 7, 2011
Tuesday 6/7/11
Run, Bike or Row 30 minutes for max distance.
Post mode and distance covered to comments.
Post mode and distance covered to comments.
Monday, June 6, 2011
Monday 6/6/11
Conduct 3 rounds for time of:
500m Row
10 Ring Dips
10 Squat Cleans (115lb)
Post time to comments.
500m Row
10 Ring Dips
10 Squat Cleans (115lb)
Post time to comments.
Thursday, June 2, 2011
Thursday 6/2/11
Conduct 4 rounds for time:
30 Kettlebell Swings (1 pood)
30 Pull-Ups
500m Row
Conduct the KB Swings and Pull-Ups in any rep scheme as long as you complete 30 KB Swings and 30 Pull-ups prior to each row.
Post time to comments.
30 Kettlebell Swings (1 pood)
30 Pull-Ups
500m Row
Conduct the KB Swings and Pull-Ups in any rep scheme as long as you complete 30 KB Swings and 30 Pull-ups prior to each row.
Post time to comments.
Wednesday, June 1, 2011
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