For weight:
Thrusters
3,3,3,3,3
then
Bench press
5,5,5
Post weights for each set to comments.
Wednesday, 02/09/11
"Annie's 'lil Sister"
25-20-15-10-5 rep rounds of
Double unders
Sit-ups (use AbMat)
Post time to comments
25-20-15-10-5 rep rounds of
Double unders
Sit-ups (use AbMat)
Post time to comments
Tuesday, 02/08/11
"Nancy's 'lil Sister"
3 Rounds for time
Run 400 meters
15 Overhead squats
For the overhead squats, see if you can get the 45# bar. If not, go for Joe's weighted PVC pipe.
Post time to comments.
3 Rounds for time
Run 400 meters
15 Overhead squats
For the overhead squats, see if you can get the 45# bar. If not, go for Joe's weighted PVC pipe.
Post time to comments.
Friday, 02/04/11
For Amanda and Megan
"1/2 Filthy Fifty"
25 x box jumps (20")
25 x jumping pullups
25 x kettlebell swings (35lb)
25 x steps walking lunges (total, not per leg)
25 x hanging leg raises
25 x push press (45lb)
25 x back extensions
25 x wall ball shots (14lb)
25 x burpees
25 x double unders
For Joe and Dan:
"Filthy Fifty"
50 x box jumps (24")
50 x jumping pullups
50 x kettlebell swings (53lb)
50 x steps walking lunges (total, not per leg)
50 x knees to elbows
50 x push press (45lb)
50 x back extensions
50 x wall ball shots (20lb)
50 x burpees
50 x double unders (4:1 if you sub single unders)
Post time to comments
"1/2 Filthy Fifty"
25 x box jumps (20")
25 x jumping pullups
25 x kettlebell swings (35lb)
25 x steps walking lunges (total, not per leg)
25 x hanging leg raises
25 x push press (45lb)
25 x back extensions
25 x wall ball shots (14lb)
25 x burpees
25 x double unders
For Joe and Dan:
"Filthy Fifty"
50 x box jumps (24")
50 x jumping pullups
50 x kettlebell swings (53lb)
50 x steps walking lunges (total, not per leg)
50 x knees to elbows
50 x push press (45lb)
50 x back extensions
50 x wall ball shots (20lb)
50 x burpees
50 x double unders (4:1 if you sub single unders)
Post time to comments
Wednesday, 02/02/11
Five rounds for time:
20 box jumps (20")
10 kettlebell swings (35)
10 push-ups
Here is some good stuff to think about during your kettlebell swings
Post time to comments
20 box jumps (20")
10 kettlebell swings (35)
10 push-ups
Here is some good stuff to think about during your kettlebell swings
Post time to comments
Tuesday, 02/01/11
Part 1:
Three rounds for time:
15 pull-ups
15 ring dips
Rest as necessary and the complete part 2
Part 2:
50 reps of deadlift for time (95 pounds)
Post times for both parts to comments
Focus on maintaining good form on the deadlift. Here is a video you should watch before you start to give you some ideas on proper deadlift form:
Three rounds for time:
15 pull-ups
15 ring dips
Rest as necessary and the complete part 2
Part 2:
50 reps of deadlift for time (95 pounds)
Post times for both parts to comments
Focus on maintaining good form on the deadlift. Here is a video you should watch before you start to give you some ideas on proper deadlift form:
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