15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
Find a challenging weight and go for it!
Post time and load to comments.
Sunday, November 30, 2008
Monday 1 December 2008
5 rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
Find a challenging weight and go for it!
Post time and load to comments.
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
Find a challenging weight and go for it!
Post time and load to comments.
Saturday, November 29, 2008
Sunday 30 November 2008
On the 3:00 interval:
Run 400m
Repeat for 8 intervals.
Post fastest and slowest time to comments.
Run 400m
Repeat for 8 intervals.
Post fastest and slowest time to comments.
Friday, November 28, 2008
Saturday 29 November 2008
10 rounds for time:
7 wall ball
7 burpees
Performed in 2-man teams. One person will perform wall ball shots while the other is doing burpees. Team members will alternate back and forth until each has completed 10 rounds.
Post time to comments.
Thursday, November 27, 2008
Wednesday, November 26, 2008
Thursday 27 November 2008
Ditch the food scales. Forget about "blocks". Enjoy your Thanksgiving!
For time:
50 turkish get ups (25 left/25 right) - 20% bodyweight
Run 1 mile
You may use a kettlebell, dumbbell, or barbell for the get ups.
Post time and load to comments.
For time:
50 turkish get ups (25 left/25 right) - 20% bodyweight
Run 1 mile
You may use a kettlebell, dumbbell, or barbell for the get ups.
Post time and load to comments.
Tuesday, November 25, 2008
Wednesday 26 November 2008
"Death by Pull-up"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Monday, November 24, 2008
Tuesday 25 November 2008
For time:
Run 800m
30 Clean & Jerk
Run 800m
Load for Clean & Jerk is at your discretion. Challenge yourself!
Post time and load to comments.
Run 800m
30 Clean & Jerk
Run 800m
Load for Clean & Jerk is at your discretion. Challenge yourself!
Post time and load to comments.
Sunday, November 23, 2008
Monday 24 November 2008
"Diane"
21-15-9 reps of:
102.5 kg deadlift
HSPU
Post time to comments.
Mel, this one's for you!
Saturday, November 22, 2008
Sunday November 23 2008
"Kelly"
5 rounds for time of:
Run 400m
30 box jumps
30 wall ball shots
Post time to comments.
5 rounds for time of:
Run 400m
30 box jumps
30 wall ball shots
Post time to comments.
Friday, November 21, 2008
Saturday 22 November 2008
Shoulder Press
5-5-5-5-5
Two lift days in a row? Something wicked this way comes...
5-5-5-5-5
Two lift days in a row? Something wicked this way comes...
Thursday, November 20, 2008
Thursday 20 November 2008
"16 LICKS"
:20 work/:10 rest for 16 intervals of:
Burpee Pull-ups
Post lowest score from any given round to comments.
Thanks to Coach Rut for this workout. Check out his site "The Fitness Conduit" for some great insights on training, nutrition, and life in general.
:20 work/:10 rest for 16 intervals of:
Burpee Pull-ups
Post lowest score from any given round to comments.
Thanks to Coach Rut for this workout. Check out his site "The Fitness Conduit" for some great insights on training, nutrition, and life in general.
Wednesday, November 19, 2008
Tuesday, November 18, 2008
Tuesday 18 November 2008
"Tabata Mash-up"
:20 work/:10 rest for 16 intervals of:
Bodyweight Deadlift
Push-ups
Post score to comments.
:20 work/:10 rest for 16 intervals of:
Bodyweight Deadlift
Push-ups
Post score to comments.
Monday 17 November 2008
"Fractured Fran"
5 rounds for time of:
9 thrusters, 42.5 kg
9 pull-ups
Post time to comments.
5 rounds for time of:
9 thrusters, 42.5 kg
9 pull-ups
Post time to comments.
Sunday 16 November 2008
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments
Friday, November 14, 2008
Thursday, November 13, 2008
Thursday, 13 Nov 2008
Christine
3 rounds for time:
500m row
12 bodyweight deadlifts
21 box jumps
Post time to comments
3 rounds for time:
500m row
12 bodyweight deadlifts
21 box jumps
Post time to comments
Wednesday, November 12, 2008
Wednesday, 12 Nov 2008
"Burpee" Helen
3 rounds for time
400m run
21 Kettlebell swings - 24kg
12 Burpees
Post time to comments
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