7 mins AMRAP
5 burpees
7 squats
3 mins rest
5 mins AMRAP
5 pushups
7 box jumps 20"
2 mins rest
400m run max effort
Monday, January 31, 2011
Friday, January 28, 2011
Friday the 28th of January, 2011
"Cindy"
In 20 minutes complete as many rounds as possible of
5 pullups
10 pushups
15 squats
Finisher
4 200m springs
Each sprint starts every 2 minutes
In 20 minutes complete as many rounds as possible of
5 pullups
10 pushups
15 squats
Finisher
4 200m springs
Each sprint starts every 2 minutes
Thursday, January 27, 2011
Thursday the 27th of January, 2011
Perform three sets of pushups
15-15-max reps
With a running clock every minute on the minute, perform 10 burpees
Rest the balance of the minute. Run the clock for 15 minutes.
15-15-max reps
With a running clock every minute on the minute, perform 10 burpees
Rest the balance of the minute. Run the clock for 15 minutes.
Tuesday, January 25, 2011
Wednesday the 26th of January, 2011
Perform perfect pushups
20 15 10 5 one set of max reps
Rest 90 seconds between sets
"Michael"
Three rounds for time
800m run
50 anchored situps
50 back extensions or supermans
20 15 10 5 one set of max reps
Rest 90 seconds between sets
"Michael"
Three rounds for time
800m run
50 anchored situps
50 back extensions or supermans
Monday, January 24, 2011
Sunday, January 23, 2011
Monday the 24th of January, 2011
"Leadbelly"
5 rounds for time
30 squats
25 walking lunges
20 db thrusters
15 box jumps
10 burpees
5 rounds for time
30 squats
25 walking lunges
20 db thrusters
15 box jumps
10 burpees
Friday, January 21, 2011
Thursday, January 20, 2011
Wednesday, January 19, 2011
Wednesday the 19th of January, 2011
Skills practice
Pull up technique
"Helen"
3 rounds for time
400m run
21 kb swings (1.5/1.0)
12 pull ups
Rest and recover
5 sets of 10 GHD sit ups
Not for time
Pull up technique
"Helen"
3 rounds for time
400m run
21 kb swings (1.5/1.0)
12 pull ups
Rest and recover
5 sets of 10 GHD sit ups
Not for time
Monday, January 17, 2011
Tuesday the 18th of January, 2011
The Benchmark Girls
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Friday, January 14, 2011
Friday the 14th of January, 2011
"Queso"
100 walking lunges
90 squats
80 Db thrusters
70 sit ups
60 burpees
50 box jumps
40 pushups
30 single armed Db swings (15 per ARM)
20 Db push orews
10 pullups
1000m run
100 walking lunges
90 squats
80 Db thrusters
70 sit ups
60 burpees
50 box jumps
40 pushups
30 single armed Db swings (15 per ARM)
20 Db push orews
10 pullups
1000m run
Wednesday, January 12, 2011
Thursday the 13th of January, 2011
Fun with intervals
30/30 work/rest ratio
Score is total reps
Squats
Situps
Parallette lateral jumps
Jumping jacks
Burpees
4 rounds
5 minute rest
800m run max effort
Upon finishing run immediately complete max squats to balance of five minutes
score is run time in seconds minus reps - low score wins
30/30 work/rest ratio
Score is total reps
Squats
Situps
Parallette lateral jumps
Jumping jacks
Burpees
4 rounds
5 minute rest
800m run max effort
Upon finishing run immediately complete max squats to balance of five minutes
score is run time in seconds minus reps - low score wins
Wednesday the 12th of January, 2011
Perform 100 excellent push ups with no flopping.
Rest as needed
Four max efforts, 400 meter sprint, starting every 5 minutes
Rest as needed
Four max efforts, 400 meter sprint, starting every 5 minutes
Tuesday, January 11, 2011
Tuesday the 11th of January, 2011
15 minute AMRAP
5 pushups
10 squats
7 burpees
4 minute rest
8 minutes of
30/30 work/rest
20" box jumps
3 minutes rest
400m max effort
5 pushups
10 squats
7 burpees
4 minute rest
8 minutes of
30/30 work/rest
20" box jumps
3 minutes rest
400m max effort
Monday, January 10, 2011
Monday the 10th of January, 2011
"Apple Butter"
21 knees to elbows
21 thrusters (45/20)
21 kb swings (1.5/1.0)
21 squats
400m run
5 rounds for time
Post times and thoughts to comments.
21 knees to elbows
21 thrusters (45/20)
21 kb swings (1.5/1.0)
21 squats
400m run
5 rounds for time
Post times and thoughts to comments.
Thursday, January 6, 2011
Friday the 7th of January, 2011
10 minutes of Turkish Get Up Practice
10 minutes of Handstand Practice
Max Plank Hold
Max L-Sit
Max Squat Bottom Hold
Max Wall Sit
Work through this sequence twice
"Magic 50"
5 db swings per arm
5 db snatches per arm
10 burpees
5 rounds
Go at least 5 lbs heavier than last time.
10 minutes of Handstand Practice
Max Plank Hold
Max L-Sit
Max Squat Bottom Hold
Max Wall Sit
Work through this sequence twice
"Magic 50"
5 db swings per arm
5 db snatches per arm
10 burpees
5 rounds
Go at least 5 lbs heavier than last time.
Thursday the 6th if January, 2011
"Kelly"
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
5 rounds for time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
5 rounds for time
Wednesday, January 5, 2011
Wednesday the 5th of January, 2011
"Filthy Fifty'
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Tuesday, January 4, 2011
Tuesday the 4th of January, 2011
10 rounds for time
10 burpees
15 situps
Finisher
100m Sprint
3 efforts starting every two minutes
10 burpees
15 situps
Finisher
100m Sprint
3 efforts starting every two minutes
Sunday, January 2, 2011
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