Turkish get ups
Work up to 7 heavy singles per side. Focus on form and virtuosity, not speed.
then
5 sets of 10 single arm kb/db situps per side
Wednesday, September 21, 2011
Tuesday, September 20, 2011
TUESDAY THE 20TH OF SEPTEMBER, 2011
For ten rounds
200m sprint
max russian kb swings (70/53) to 2 minute mark
1 minute rest
Monday, September 19, 2011
Monday the 19th of September, 2011
5 rounds of
400m run
20 burpees
1 minute rest
REST is required each round. Strive to complete the burpees unbroken. No whinging please.
400m run
20 burpees
1 minute rest
REST is required each round. Strive to complete the burpees unbroken. No whinging please.
Saturday, September 17, 2011
Saturday the 17th of September, 2011
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Friday, September 16, 2011
Friday the 16th of September, 2011
Intervals
60 seconds work/30 seconds rest
7 rounds of
Squats
Russian twists (20/12)
KB swings (53/35)
Burpees
Jumping jacks
Score is total reps
60 seconds work/30 seconds rest
7 rounds of
Squats
Russian twists (20/12)
KB swings (53/35)
Burpees
Jumping jacks
Score is total reps
Thursday, September 15, 2011
Thursday the 15th of September, 2011
10 minute AMRAP
5 burpees
7 squats
4 minutes rest
10 minutes AMRAP
Max reps pushups
4 minutes rest
10 minutes AMRAP
10 situps
10 russian twists
5 burpees
7 squats
4 minutes rest
10 minutes AMRAP
Max reps pushups
4 minutes rest
10 minutes AMRAP
10 situps
10 russian twists
Wednesday, September 14, 2011
Wednesday the 14th of September, 2011
Run 800 meters
Four efforts, starting every 10 minutes
4x50m sprints
Four efforts, starting every 10 minutes
4x50m sprints
Tuesday, September 13, 2011
Tuesday the 13th of September, 2011
8 rounds for time
10 pullups
30 anchored sit ups
10 kb swings (53/35)
10 pullups
30 anchored sit ups
10 kb swings (53/35)
Monday, September 12, 2011
Monday the 12th of September, 2011
With a running clock perform
1 mile time trial
at 15 minutes
200 squats for time
at 30 minutes
50 burpees for time
1 mile time trial
at 15 minutes
200 squats for time
at 30 minutes
50 burpees for time
Friday, September 9, 2011
Friday the 9th of September, 2011
Intervals
40 seconds work/20 seconds rest
7 rounds of
Goblet Squats (53/35)
V-ups
Pushups
Burpees
Jumping jacks
Score is total reps
40 seconds work/20 seconds rest
7 rounds of
Goblet Squats (53/35)
V-ups
Pushups
Burpees
Jumping jacks
Score is total reps
Thursday, September 8, 2011
Wednesday, September 7, 2011
Tuesday, September 6, 2011
Tuesday the 6th of September, 2011
10 Rounds for time
100 jump rope turns (doubles or triples encouraged)
10 burpees
10 pushups
10 squats
100 jump rope turns (doubles or triples encouraged)
10 burpees
10 pushups
10 squats
Monday, September 5, 2011
Monday the 5th of September, 2011
9am Class Only today
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.
Friday, September 2, 2011
Friday the 2nd of September, 2011
Greek Special
Every three minutes perform
10 squats
10 box jumps
200m run
10 rounds
Every three minutes perform
10 squats
10 box jumps
200m run
10 rounds
Thursday, September 1, 2011
Thursday the 1st of September, 2011
For Time:
150 DB Swings (75 lbs/55 lbs)
400 M Run
Start your stop watch and your swings. When you can no longer swing (perfect form) make note of the number (reps) and set down the bell and begin your run. Begin your swings again and make note of the consecutive swings. When you reach failure start your second run.
Courtesy of Coach Rut
150 DB Swings (75 lbs/55 lbs)
400 M Run
Start your stop watch and your swings. When you can no longer swing (perfect form) make note of the number (reps) and set down the bell and begin your run. Begin your swings again and make note of the consecutive swings. When you reach failure start your second run.
Courtesy of Coach Rut
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