Conduct two rounds each for time of:
Row 250m, Rest 1 min
Row 500m, Rest 2 min
Row 750m, Rest 3 min
Post time per iteration to comments.
Friday, July 29, 2011
Wednesday, July 27, 2011
Tuesday, July 26, 2011
Tuesday 7/26/11
Conduct 21-15-9 rep rounds for time of:
x10 single unders (210-150-90)
Jumping Lunges
Kettlebell Swings (1.5pood)
GHD Sit-Ups
Post time to comments.
x10 single unders (210-150-90)
Jumping Lunges
Kettlebell Swings (1.5pood)
GHD Sit-Ups
Post time to comments.
Monday 7/25/11
Conduct 15 rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Squats
Post time to comments. Compare to Friday 6/12/10.
5 Pull-Ups
10 Push-Ups
15 Squats
Post time to comments. Compare to Friday 6/12/10.
Sunday, July 24, 2011
Friday 7/22/11
Conduct 21-15-9 rep rounds for time of:
Deadlift (225lb)
Ring Dips
Post time to comments.
Deadlift (225lb)
Ring Dips
Post time to comments.
Thursday, July 21, 2011
Thursday 7/21/11
Conduct 3 rounds for time of:
10 Power Cleans (135lb)
20 Burpees
30 Box Jumps (24in)
Post time to comments.
10 Power Cleans (135lb)
20 Burpees
30 Box Jumps (24in)
Post time to comments.
Wednesday 7/20/11
Run, Bike or Swim
30 minutes for max distance.
Post mode and distance covered to comments.
30 minutes for max distance.
Post mode and distance covered to comments.
Tuesday, July 19, 2011
Tuesday 7/19/11
Conduct the following exercises in any rep scheme and any order as fast as possible:
200 Double Unders (or substitute 800 Single Unders)
150 Push-Ups
100 Medicine Ball Cleans (20lb ball, full squat cleans)
50 Kettlebell Swings (1.5pood)
25 Pull-ups
2x 500m Row (or substitute 2x 500m run)
Post time to comments.
200 Double Unders (or substitute 800 Single Unders)
150 Push-Ups
100 Medicine Ball Cleans (20lb ball, full squat cleans)
50 Kettlebell Swings (1.5pood)
25 Pull-ups
2x 500m Row (or substitute 2x 500m run)
Post time to comments.
Monday 7/18/11
Gotta Tabata
Conduct Tabata Intervals (8 rounds of 20 seconds work w/ 10 seconds rest) of the following:
Pull-Up
True Push-Up (release hands at bottom)
Sit-Up
Row
Attempt to maintain as many reps as possible per interval. Post lowest reps completed in a single interval per exercise to comments.
Conduct Tabata Intervals (8 rounds of 20 seconds work w/ 10 seconds rest) of the following:
Pull-Up
True Push-Up (release hands at bottom)
Sit-Up
Row
Attempt to maintain as many reps as possible per interval. Post lowest reps completed in a single interval per exercise to comments.
Wednesday, July 6, 2011
Wednesday 7/6/11
Conduct 21-15-9 Rep rounds for time of:
Deadlift (225lb)
Goblet Squat (1.5 pood Kettlebell)
Ring Dips
Row 500m after each triplet.
Post time to comments.
Deadlift (225lb)
Goblet Squat (1.5 pood Kettlebell)
Ring Dips
Row 500m after each triplet.
Post time to comments.
Tuesday, July 5, 2011
Tuesday 7/5/11
Conduct 3 rounds for time of:
12 Front Squat (135lb)
12 Burpees
12 Pull-Ups
Post time to comments.
12 Front Squat (135lb)
12 Burpees
12 Pull-Ups
Post time to comments.
Monday 7/4/11
Happy Independence Day!
Conduct 10 rounds each for time of:
150m row
Rest 90 seconds
Post time per row to comments.
Conduct 10 rounds each for time of:
150m row
Rest 90 seconds
Post time per row to comments.
Thursday 6/30/11
Conduct 4 rounds, each for time of:
400m sprint
Rest 3 to 5 minutes between rounds.
Post time per sprint to comments.
400m sprint
Rest 3 to 5 minutes between rounds.
Post time per sprint to comments.
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