Tuesday, September 30
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
080929
Monday, September 29
For time:
500m Row
25 Double unders, jump rope
30 Box Jump
35 Sumo Deadlift Highpull
40 Dips
45 Steps, walking lunge
50 Back Extensions
55 Situps
60 Jumping Squats
For time:
500m Row
25 Double unders, jump rope
30 Box Jump
35 Sumo Deadlift Highpull
40 Dips
45 Steps, walking lunge
50 Back Extensions
55 Situps
60 Jumping Squats
080922
Monday, September 22
"Tabata This"
Tabata interval of each exercise followed by one minute rest
Squat
Row
Pullup
Sit-up
Pushup
"Tabata This"
Tabata interval of each exercise followed by one minute rest
Squat
Row
Pullup
Sit-up
Pushup
080917
Wednesday, September 17
"Fran"
21-15-9 reps of:
Squat Thruster
Pullup
Done 21 thrusters, 21 pullups, 15 thrusters...
"Fran"
21-15-9 reps of:
Squat Thruster
Pullup
Done 21 thrusters, 21 pullups, 15 thrusters...
080915
Monday, September 15
"Filthy 50"
50 Box Jump
50 Jumping Pullup
50 Dumbell Swing
50 Steps Walking Lunge
50 Knees to Elbow
50 Push Press
50 Good Morning
50 Wall Ball
50 Burpee
50 Jump Rope, Double Under
"Filthy 50"
50 Box Jump
50 Jumping Pullup
50 Dumbell Swing
50 Steps Walking Lunge
50 Knees to Elbow
50 Push Press
50 Good Morning
50 Wall Ball
50 Burpee
50 Jump Rope, Double Under
080912
Friday, September 12
40 Overhead squats
10 L pullups
30 Overhead squats
30 L pullups
20 Overhead squats
50 L pullups
40 Overhead squats
10 L pullups
30 Overhead squats
30 L pullups
20 Overhead squats
50 L pullups
080910
Wednesday, September 10
5 rounds of:
Bench Press (body weight)
Pullups
Squat (body weight)
Body weight is very ambitious, use a weight that you can perform between 5-15 reps. Take at any pace, rest when needed.
5 rounds of:
Bench Press (body weight)
Pullups
Squat (body weight)
Body weight is very ambitious, use a weight that you can perform between 5-15 reps. Take at any pace, rest when needed.
080909
Tuesday, September 9
"Fran"
21-15-9 reps of:
Thrusters
Pullups
Done 21 thrusters, then 21 pullups, 15 thrusters...
"Fran"
21-15-9 reps of:
Thrusters
Pullups
Done 21 thrusters, then 21 pullups, 15 thrusters...
080908
Monday, September 9
"Fight Gone Bad"
Three rounds of:
Wall Ball
Sumo deadlift high-pull
Box Jump
Push-press
Row
Move from each of five stations after a minute. The clock is continually running. Rest 1 minute after each round.
"Fight Gone Bad"
Three rounds of:
Wall Ball
Sumo deadlift high-pull
Box Jump
Push-press
Row
Move from each of five stations after a minute. The clock is continually running. Rest 1 minute after each round.
080905
Friday, September 5
Every minute on the minute do:
5 pullups
10 pushups
15 squats
Can you last 10 minutes? 20? 30? If you can not keep up reduce the number of repetitions for each exercise and continue.
Every minute on the minute do:
5 pullups
10 pushups
15 squats
Can you last 10 minutes? 20? 30? If you can not keep up reduce the number of repetitions for each exercise and continue.
080904
Thursday, September 4
Deadlift 3-3-3-3-3 Reps
Back must be straight for all lifts. Build up to your 3 repitition max weight.
Deadlift 3-3-3-3-3 Reps
Back must be straight for all lifts. Build up to your 3 repitition max weight.
080903
Wednesday, September 3
Back Squat 3-3-3-3-3 Reps
This is a heavy lifting day. Increase weight until you reach a 3 repetition maximum.
Back Squat 3-3-3-3-3 Reps
This is a heavy lifting day. Increase weight until you reach a 3 repetition maximum.
080902
Tuesday, September 2
5 rounds for time of:
10 Pushups
5 Shoulder presses (choose a challenging weight)
5 rounds for time of:
10 Pushups
5 Shoulder presses (choose a challenging weight)
Subscribe to:
Posts (Atom)