Main

FRIDAY 031210

Fri, 12 Mar 2010 08:04:00 -0500

For time:

Run 1 mile

100 GHD Situps

100 Double unders

Run 1 mile

Post time to comments.

THURSDAY 031110

Thu, 11 Mar 2010 08:01:00 -0500

Shoulder Press 75%x1, 80%x1, 85%x1 90%x1, 100/PR%x1

Weighted pull-ups / Back Rows at 60%x5-5-5-5-5

post loads to comments.

WEDNESDAY 031010

Wed, 10 Mar 2010 08:28:00 -0500

Ten rounds for time of:

135 pound Deadlift, 15 reps

15 push-ups

Post time to comments.

TUESDAY 030910

Tue, 09 Mar 2010 06:34:00 -0500

Rest

MONDAY 030810

Mon, 08 Mar 2010 09:15:00 -0500

For time:

5 Muscle-ups

95 pound Back squat, 15 reps

10 Muscle-ups

95 pound Back squat, 30 reps

15 Muscle-ups

95 pound Back squat, 45 reps

10 Muscle-ups

95 pound Back squat, 30 reps

5 Muscle-ups

95 pound Back squat, 15 reps

Post time to comments.

SUNDAY 030710

Sat, 06 Mar 2010 21:58:00 -0500

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Post time to comments.

SATURDAY 030610

Sat, 06 Mar 2010 11:03:00 -0500

Rest

FRIDAY 030510

Fri, 05 Mar 2010 08:30:00 -0500

21-15-9 reps for time of:

Ring Dips

Dumbell Snatch 40lbs alternating arms

Post time to comments.

THURSDAY 030410

Thu, 04 Mar 2010 08:52:00 -0500

For time 4 rounds of:

25 Double Unders

25 GHD Sit-ups

25 Steps Walking lunge

25 Upper-cuts on Heavy Bag

Post time to comments.

WEDNESDAY 030310

Wed, 03 Mar 2010 08:39:00 -0500

Front Squat 5-5-5-5-5

Press 3-3-3-3-3

Pull-ups max reps

Post loads and totals to comments.

TUESDAY 030210

Mon, 01 Mar 2010 20:31:00 -0500

Rest

MONDAY 030110

Mon, 01 Mar 2010 20:30:00 -0500

8 rounds of:

Run 400 meters

Rest 90 seconds

Post total time to comments not including 8th rest.

SUNDAY 022810

Sat, 27 Feb 2010 22:10:00 -0500

Five rounds for reps of:

1 min Wall ball shots, 20 pound

1 min 15 foot rope climb

Run 400m

Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

SATURDAY 022710

Fri, 26 Feb 2010 22:00:00 -0500

Rest

FRIDAY 022610

Thu, 25 Feb 2010 22:21:00 -0500

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.