5 rounds of
500m row
500m run
Tuesday, May 31, 2011
Friday, May 27, 2011
Thursday, May 26, 2011
Thursday the 26th of May, 2011
12 minutes AMRAP
7 burpees
10 squats
3 minute rest
8 minutes AMRAP
5 pullups
10 pushups
15 squats
2 minute rest
500m max effort run
7 burpees
10 squats
3 minute rest
8 minutes AMRAP
5 pullups
10 pushups
15 squats
2 minute rest
500m max effort run
Wednesday, May 25, 2011
Tuesday, May 24, 2011
Tuesday the 24th of May, 2011
In 4 minutes perform run and with the remainder of your time perform the following exercise. After the 4 minutes, rest one minute.
400m run then max pushups
1 min rest
400m run then max abmat situps
1 min rest
400m run then max pullups
1min rest
400m run then max burpees
Score each round by time of run and number of reps performed.
400m run then max pushups
1 min rest
400m run then max abmat situps
1 min rest
400m run then max pullups
1min rest
400m run then max burpees
Score each round by time of run and number of reps performed.
Monday, May 23, 2011
Monday the 23rd of May, 2011
"Marta"
3rounds for time
1000meter row
100 meter Lunge (start lunges on black/yellow line outside)
400 meter run (continue from end of lunge around the block)
50 Sit-ups
3rounds for time
1000meter row
100 meter Lunge (start lunges on black/yellow line outside)
400 meter run (continue from end of lunge around the block)
50 Sit-ups
Friday, May 20, 2011
Friday the 20th of May, 2011
Tabata intervals-20seconds work/ 10 seconds rest
Mountain Climbers
Boxjumps (24/20")
Burpees
rest 2 minutes
Reverse Tabata sprints-run for 10 seconds for distance, rest 20 seconds x 8 rounds
Mountain Climbers
Boxjumps (24/20")
Burpees
rest 2 minutes
Reverse Tabata sprints-run for 10 seconds for distance, rest 20 seconds x 8 rounds
Thursday, May 19, 2011
Wednesday, May 18, 2011
Wednesday the 19th of May, 2011
Teams of 2
Row 2K
100 Thrusters
150 Sit-ups
200 Knee push-ups (yes Knee push-ups)
Run 800meters
Break up any way you want.
Must complete 1 exercise prior to mnoving to the next.
Each person must be done with row to start thrusters.
Each person must be done with 800 for clock to stop.
Row 2K
100 Thrusters
150 Sit-ups
200 Knee push-ups (yes Knee push-ups)
Run 800meters
Break up any way you want.
Must complete 1 exercise prior to mnoving to the next.
Each person must be done with row to start thrusters.
Each person must be done with 800 for clock to stop.
Tuesday, May 17, 2011
Monday, May 16, 2011
Saturday, May 14, 2011
Friday, May 13, 2011
Saturday the 14th of May, 2011
"Nicole"
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
Thursday, May 12, 2011
Friday the 13th of May, 2011
"Lucky 13"
13 rounds for time of
13 wall balls
13 squats
13 pushups
13 Hollow rocks
13 rounds for time of
13 wall balls
13 squats
13 pushups
13 Hollow rocks
Wednesday, May 11, 2011
Thursday the 12th of May, 2011
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Tuesday, May 10, 2011
Wednesday the 11th of May, 2011
"HammerTime"
21-18-15-12-9-6-3
Ring dips
pike situps
Russian twists (2 touches equal one rep)
21-18-15-12-9-6-3
Ring dips
pike situps
Russian twists (2 touches equal one rep)
Monday, May 9, 2011
Sunday, May 8, 2011
Monday the 9th of May, 2011
Barbara
5 rounds - time each round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
5 rounds - time each round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Saturday, May 7, 2011
Friday, May 6, 2011
Saturday the 7th of May, 2011
Saturday Workout to be performed outside entirely
5 rounds
With 4 minutes
Run 400m and with the balance of the time perform max kb (70/54) swings
1 minute rest
Score is total reps
5 rounds
With 4 minutes
Run 400m and with the balance of the time perform max kb (70/54) swings
1 minute rest
Score is total reps
Thursday, May 5, 2011
Friday the 6th of May, 2011
"Fried Eggs"
20 Burpees
30 Squats
20 Pushups
10 Pullups
20 Pushups
30 Squats
20 Burpees
20 Burpees
30 Squats
20 Pushups
10 Pullups
20 Pushups
30 Squats
20 Burpees
Wednesday, May 4, 2011
Thursday the 5th of May, 2011
Run 800m
then
5/20-10/20-15/20-10/20-5/20 of
*Squat thrusts/Sit ups
then
Run 800m
*For squat thrust emphasize the jump!
then
5/20-10/20-15/20-10/20-5/20 of
*Squat thrusts/Sit ups
then
Run 800m
*For squat thrust emphasize the jump!
Tuesday, May 3, 2011
Tuesday the 3rd of May, 2011
Perform 50 perfect pushups NFT
Then
21-15-9
PVC overhead squats
Burpees
Then
One max effort 400m run
Then
21-15-9
PVC overhead squats
Burpees
Then
One max effort 400m run
Monday, May 2, 2011
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