FRIDAY 090731
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
July 2009 Archives
THURSDAY 090730
REST DAY
WEDNESDAY 090729
Run 10K
Post time to comments.
TUESDAY 090728
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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 090727
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
SUNDAY 090726
REST DAY
SATURDAY 090725
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
Continue reading 25 July 2009.
FRIDAY 090724
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
THURSDAY 090723
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
TUESDAY 090721
Dead Lift 1-1-1-1-1-1-1 reps
Post Loads to Comments
MONDAY 090720
Run 5k
SUNDAY 090719
"Filthy Fifties"
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.
SATURDAY 090718
REST DAY
REST DAY
FRIDAY 090717
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
THURSDAY 090716
Hang Power Clean 1-1-1-1-1-1-1 reps
Post loads to comments.
WEDNESDAY 090715
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
TUESDAY 090714
REST DAY
MONDAY 090713
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
SUNDAY 090712
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
SATURDAY 090711
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
FRIDAY 090710
REST DAY
THURSDAY 090709
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
WENDSDAY 090708
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood (72lbs) Kettlebell swings
Post rounds completed to comments.
TUESDAY 090707
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
MONDAY 090706
REST DAY
SUNDAY 090705
Shoulder press, 1-1-1-1-1 reps
Push press, 3-3-3-3-3 reps
Push Jerk, 5-5-5-5-5 reps
Post loads to comments.
Saturday 090704
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
Pull-ups, 30 reps
Run, 800 meters
Post time to comments.
FRIDAY 090703
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
THURSDAY 090702
REST DAY
WEDNESDAY 090701
Run 10 K
Post time to comments.
