Friday 4/8/11

21-15-9 Reps for time of:

Handstand Push-Ups
Ring Dips
Push-Ups (release hands at bottom)

Post time to comments.

Thursday 4/7/11

For time:

30 Squats (225lb)
1000m Row

Post time to comments.

Wednesday 4/6/11

Find a buddy and conduct the following workout for time:

50 Overhead Squats (75lb)
100 Bench Press (135lb)
150 Kettlebell Swing (1.5pood)
200 GHD Sit-Ups
250 Box Jumps (24")

Only one member can work at a time, complete all reps of each exercise before moving to the next exercise. Reps do not need to be split evenly between members of the team. Post time to comments.

Tuesday 4/5/11

Conduct each sprint for time:

Sprint 200m, rest 3 min
Sprint 400m, rest 4 min
Sprint 800m, rest 5 min
Sprint 400m, rest 4 min
Sprint 200m

Post time per sprint to comments.

Monday 4/4/11

With a continuous running clock, begin with 1 pull-up and continue to add 1 pull-up in each consecutive minute (i.e. 1 pull-up the 1st minute, 2 pull-ups the 2nd, 3 the 3rd...)

Continue until you can no longer complete the prescribed number of pull-ups in the given minute. At that point, subtract 5 from the highest number of reps completed and continue to perform that many reps in each subsequent minute until 20 minutes has elapsed. (ex: finished 12 pull-ups in the 12th minute but failed to complete 13 the next minute... subtract 5 from 12 and conduct 7 pull-ups each minute the 14th to 20th minute).

Post minutes completed and total pull-ups to comments.

Saturday 4/2/11 - Sunday 4/3/11

Rest Days.

Friday 4/1/11

Complete as many rounds and reps as possible in 15 minutes of:

155 pound Deadlift, 9 reps
12 Push-ups (release hands at bottom)
15 Box jumps, 24" box

Post rounds completed to comments.