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:
Friday, 01/28/11
"Fran"
For time
21-15-9 rep rounds of
Thrusters
Pull-ups
Amanda, scale thruster weight to 45 pounds if able. If not, do wall ball shots instead.
Joe and Dan, use whatever weight you think is best for you not to exceed 95 pounds.
Do as many pull-ups as possible without band assistance before switching to bands.
Post weight and time to comments.
For time
21-15-9 rep rounds of
Thrusters
Pull-ups
Amanda, scale thruster weight to 45 pounds if able. If not, do wall ball shots instead.
Joe and Dan, use whatever weight you think is best for you not to exceed 95 pounds.
Do as many pull-ups as possible without band assistance before switching to bands.
Post weight and time to comments.
Wednesday, 01/26/11
Three rounds for time:
10 Hanging Knee Raises
15 Kettlebell swings (35#)
20 Double unders
Substitute 4 to 1 singles unders if necessary
Post time to comments
10 Hanging Knee Raises
15 Kettlebell swings (35#)
20 Double unders
Substitute 4 to 1 singles unders if necessary
Post time to comments
Monday, 01/24/11
For weight:
Front Squat
3,3,3,3,3
then
Pull-ups
Work on developing pull-ups without use of bands. If unable, do max rep pull-ups with bands.
Post weights, reps, etc to comments
Front Squat
3,3,3,3,3
then
Pull-ups
Work on developing pull-ups without use of bands. If unable, do max rep pull-ups with bands.
Post weights, reps, etc to comments
Friday, 01/21/11
For weight:
Shoulder press (strict shoulder press not push press)
3,3,3,3,3
then
5 rounds of
Sprint 1 minute
Rest three minutes
Cover as much ground as possible during each sprint minute
Shoulder press (strict shoulder press not push press)
3,3,3,3,3
then
5 rounds of
Sprint 1 minute
Rest three minutes
Cover as much ground as possible during each sprint minute
Thursday, 01/20/11
For Joe and Dan:
Three rounds for time:
5 towel pull-ups
5 towel toes-to-hands
5 wall climbs
10 burpees
then
Run 400 meters with 53# KB
25 push-ups
Run 400 meters with 53# KB
25 push-ups
Jog to top of cul-de-sac and bear crawl down the hill.
Burpee broad jump back up the hill and stop the clock at the top.
For Amanda:
Three rounds for time:
5 pull-ups
5 hanging leg raises
5 burpees
15 air squats
Run 400 meters
Wednesday, 01/19/11
AMRAP 15
10 Kettlebell Swings (35)
20 Sit-ups (use Abmat)
40 Single Unders
Sprint your hill from bottom to top twice
Post rounds complete to comments.
10 Kettlebell Swings (35)
20 Sit-ups (use Abmat)
40 Single Unders
Sprint your hill from bottom to top twice
Post rounds complete to comments.
Monday, 01/17/11
"Cindy"
AMRAP 20
5 pull-ups
10 push-ups
15 squats
Post rounds complete to comments
Pull-ups can be scaled with bands or as jumping pull-ups. The push-ups can be scaled by going to the knees. Post scaling to comments to keep track of it for future comparison.
AMRAP 20
5 pull-ups
10 push-ups
15 squats
Post rounds complete to comments
Pull-ups can be scaled with bands or as jumping pull-ups. The push-ups can be scaled by going to the knees. Post scaling to comments to keep track of it for future comparison.
Friday, 01/14/11
"525"
For time:
25 Box jumps (20")
25 Pull-ups
25 PVC Pipe overhead squats
25 Kettlebell swings (35#)
25 Burpees
Post time to comments.
For time:
25 Box jumps (20")
25 Pull-ups
25 PVC Pipe overhead squats
25 Kettlebell swings (35#)
25 Burpees
Post time to comments.
Thursday, 01/13/11
For time:
Run 400 meters
18-12-6 reps of
20" Box jumps
Sit-ups
Lunge Steps
Run 400 meters
Post time to comments
Run 400 meters
18-12-6 reps of
20" Box jumps
Sit-ups
Lunge Steps
Run 400 meters
Post time to comments
Wednesday, 01/12/11
Tabata Day
Set a tabata timer on your iPhone. You will do 8 rounds of each of these (20 seconds of work followed by 10 seconds of rest). You can rest no more than 1 minute between exercises.
Push-ups
Sit-ups
Squats
Burpees
Your score is the lowest number of reps completed on any round of each exercise. (i.e. 5 push-ups + 6 sit-ups + 10 squats + 5 burpees would be a score of 26)
Post score to comments
Set a tabata timer on your iPhone. You will do 8 rounds of each of these (20 seconds of work followed by 10 seconds of rest). You can rest no more than 1 minute between exercises.
Push-ups
Sit-ups
Squats
Burpees
Your score is the lowest number of reps completed on any round of each exercise. (i.e. 5 push-ups + 6 sit-ups + 10 squats + 5 burpees would be a score of 26)
Post score to comments
Tuesday, 1/11/11
"Toss-n-pull"
7 rounds for time
7 wall-ball shots (14 pounds)
7 pull-ups
Post time to comments
Use bands as necessary for the pull-ups
7 rounds for time
7 wall-ball shots (14 pounds)
7 pull-ups
Post time to comments
Use bands as necessary for the pull-ups
Friday, 01/07/11
1/3 Murph
Run 600 meters
33 Pull-ups
66 Push-ups
99 Squats
Run 600 meters
You have to complete the first run before you start the pull-ups, push-ups, and squats. You have to finish the pull-ups, push-ups, and squats before you start the final run. You can break the pull-ups, push-ups, and squats up into any sets you want to get them done.
Feel free to use bands as necessary for the pull-ups and go to your knees if necessary for the push-ups.
Run 600 meters
33 Pull-ups
66 Push-ups
99 Squats
Run 600 meters
You have to complete the first run before you start the pull-ups, push-ups, and squats. You have to finish the pull-ups, push-ups, and squats before you start the final run. You can break the pull-ups, push-ups, and squats up into any sets you want to get them done.
Feel free to use bands as necessary for the pull-ups and go to your knees if necessary for the push-ups.
Thursday, 01/06/11
As Many Rounds as Possible in 10 Minutes (AMRAP 10)
7 Med ball presses
7 Burpee lateral jumps (jump over a loaded weight bar sideways)
Post rounds complete to comments.
7 Med ball presses
7 Burpee lateral jumps (jump over a loaded weight bar sideways)
Post rounds complete to comments.
Wednesday, 01/05/11
Helen Light
3 rounds for time
Run 400 meters
12 kettlebell swings (35 lb)
6 pull-ups
Post time to comments
3 rounds for time
Run 400 meters
12 kettlebell swings (35 lb)
6 pull-ups
Post time to comments
Tuesday, 01/04/11
AMRAP 15
10 hand-release push-ups (from your knees)
15 Air squats
20 Double unders (or 80 single unders)
Post rounds complete to comments.
10 hand-release push-ups (from your knees)
15 Air squats
20 Double unders (or 80 single unders)
Post rounds complete to comments.
Monday, 01/03/11
Welcome back! Time to get crackin.... we are going to use some light weights today, but fair volume. Let me know how it goes so we can adjust as necessary as we go forward.
Five rounds for time:
10 Broomstick (or PVC pipe) Thrusters
10 Sumo Deadlift High Pulls (45 lb bar or use your kettle bell)
Post time to comments
Five rounds for time:
10 Broomstick (or PVC pipe) Thrusters
10 Sumo Deadlift High Pulls (45 lb bar or use your kettle bell)
Post time to comments
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