Monday, March 30
15-14-13-12-11-10 reps of:
Squats
Burpees
Pull-ups
Push Press #40 DB
Run 400 m
090327
Friday, March 27
"Mmmm...Gymnastics"
5:00 Ring Skills
5:00 Bar Skills
5:00 Parallette Skills
5:00 Floor Skills
"Mmmm...Gymnastics"
5:00 Ring Skills
5:00 Bar Skills
5:00 Parallette Skills
5:00 Floor Skills
090325
Wednesday, March 25
"3 Ways Up"
4 Dumbbell Snatch
4 1-arm Dumbbell Swing
4 Dumbbell Clean & Jerk
Complete all 12 reps and then switch arms. Complete as many rounds as possible in 4 minutes. Rest 2 minutes, select a new weight. Do this 4 times.
"3 Ways Up"
4 Dumbbell Snatch
4 1-arm Dumbbell Swing
4 Dumbbell Clean & Jerk
Complete all 12 reps and then switch arms. Complete as many rounds as possible in 4 minutes. Rest 2 minutes, select a new weight. Do this 4 times.
090323
Monday, March 23
3 rounds of:
500 meter row
Max rep Push-ups
Max rep Pull-ups
Max rep Pistols
Max time L-sit
3 rounds of:
500 meter row
Max rep Push-ups
Max rep Pull-ups
Max rep Pistols
Max time L-sit
090322
Sunday, March 22
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
090313
Friday, March 13
"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
090309
Monday, March 9
With a parnter, take turns doing:
10 Thrusters
10 Burpees
10 Slamball
For 20 minutes, alternate completing the circuit. As soon as one partner finishes, the other begins.
With a parnter, take turns doing:
10 Thrusters
10 Burpees
10 Slamball
For 20 minutes, alternate completing the circuit. As soon as one partner finishes, the other begins.
090307
Saturday, March 7
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
090305
Thursday, March 5
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
090304
Wednesday, March 4
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 Knees to Elbows
40 pound Dumbbell snatch, 21 reps, left arm
21 Knees to Elbows
090303
Tuesday, March 3
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
020302
Monday, March 2
3 rounds of:
Pullups
Overhead Squats
Pushups
Box Jumps
Dumbbell Swings
Perform each exercise for :60
Rest :60 between rounds
3 rounds of:
Pullups
Overhead Squats
Pushups
Box Jumps
Dumbbell Swings
Perform each exercise for :60
Rest :60 between rounds
090227
Friday, February 27
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
090226
Thursday, February 26
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
090224
Tuesday, February 24
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
090223
Monday, February 23
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.
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.
090221
Saturday, February 21
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
090220
Friday, February 20
"Sprintacular"
All out effort for 1 minute, followed by 2 minutes rest:
Run
Bike
Elliptical
Burpees
Rotate through the four moves using the sprint interval. Complete 3 rounds and compare the distance/reps for change in performance.
"Sprintacular"
All out effort for 1 minute, followed by 2 minutes rest:
Run
Bike
Elliptical
Burpees
Rotate through the four moves using the sprint interval. Complete 3 rounds and compare the distance/reps for change in performance.
090219
Thrusday, February 19
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
090218
Wednesday, February 18
Five rounds for time of:
25 Dumbbell Swings
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Five rounds for time of:
25 Dumbbell Swings
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
090217
Tuesday, February 17
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
090215
Sunday, February 15
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
090214
Saturday, February 14
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
090211
Wednesday, February 11
"A test of POWER!"
10 Deadlift high-pulls, right
10 Push presses, right
10 Deadlift high-pulls, left
10 Push presses, left
1. Choose a weight, perform the circuit and record the time it took to complete.
2. Now calculate power with the equation :
(weight) x (your height) / (time)
3. Rest, then repeat steps 1 and 2.
4. Find a weight that produces the highest power output.
"A test of POWER!"
10 Deadlift high-pulls, right
10 Push presses, right
10 Deadlift high-pulls, left
10 Push presses, left
1. Choose a weight, perform the circuit and record the time it took to complete.
2. Now calculate power with the equation :
(weight) x (your height) / (time)
3. Rest, then repeat steps 1 and 2.
4. Find a weight that produces the highest power output.
090207
Saturday, February 7
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
090205
Thursday, February 5
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
090204
Wednesday, February 4
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest Precisely three minutes between each round
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest Precisely three minutes between each round
090129
Thursday, January 29
Do a tabata interval of each:
10% Incline treadmill
Rowing Machine
Stationary Bike
Tabata interval: 20 seconds max effort then 10 seconds rest repeated 8 times. Takes a total of 4 minutes.
Do a tabata interval of each:
10% Incline treadmill
Rowing Machine
Stationary Bike
Tabata interval: 20 seconds max effort then 10 seconds rest repeated 8 times. Takes a total of 4 minutes.
090128
Wednesday, January 28
"Filthy 50"
50 Box Jumps
50 Jumping Pullups
50 Dumbbell Swings
50 Steps, Walking lunge
50 Knees to Elbows
50 Push Press
50 Back Extenstions
50 Thrusters
50 Burpees
50 Double unders, jump rope
"Filthy 50"
50 Box Jumps
50 Jumping Pullups
50 Dumbbell Swings
50 Steps, Walking lunge
50 Knees to Elbows
50 Push Press
50 Back Extenstions
50 Thrusters
50 Burpees
50 Double unders, jump rope
090127
Tuesday, January 27
Spend 5 minutes upside down.
Handstands, Rings, Cartwheels, Tumbling. Grab a stopwatch, start it when you are performing your gymnastics movements, stop it when you are resting. Accumulate 5 minutes upside down time.
Spend 5 minutes upside down.
Handstands, Rings, Cartwheels, Tumbling. Grab a stopwatch, start it when you are performing your gymnastics movements, stop it when you are resting. Accumulate 5 minutes upside down time.
090126
Monday, January 26
"Clean and Jerk in Parts"
3 rounds for time of:
15 deadlifts
12 Hang power clean
9 Front Squat
6 Push Press
"Clean and Jerk in Parts"
3 rounds for time of:
15 deadlifts
12 Hang power clean
9 Front Squat
6 Push Press
090125
Sunday, January 25
As many rounds as possible in 5 minutes of:
Barbell Farmer's Walk, down hall and back
Barbell Overhead Walk, down hall and back
20 Double-unders, Jump rope
Rest 2 minutes, Then repeat
As many rounds as possible in 5 minutes of:
Barbell Farmer's Walk, down hall and back
Barbell Overhead Walk, down hall and back
20 Double-unders, Jump rope
Rest 2 minutes, Then repeat
090124
Saturday, January 24
4 rounds for time of:
20 steps, Walking Lunge
20 Knees to Elbows
20 Push Press
4 rounds for time of:
20 steps, Walking Lunge
20 Knees to Elbows
20 Push Press
090123
Friday, January 23
The "300" Workout
25 Pullups
50 Deadlifts
50 Pushups
50 Box Jumps
50 Floor Wipers
50 One-arm Clean & Press
25 Pullups
The "300" Workout
25 Pullups
50 Deadlifts
50 Pushups
50 Box Jumps
50 Floor Wipers
50 One-arm Clean & Press
25 Pullups
090121
Wednesday, January 21
"Run, Squat, Run"
Run 800 meters
100 Squats
Run 800 meters
75 Squats
Run 800 meters
50 Squats
Run 800 meters
25 Squats
"Run, Squat, Run"
Run 800 meters
100 Squats
Run 800 meters
75 Squats
Run 800 meters
50 Squats
Run 800 meters
25 Squats
090111
Sunday, January 11
40 Overhead Squats
10 L Pullups
30 Overhead Squats
20 L Pullups
20 Overhead Squats
30 L Pullups
40 Overhead Squats
10 L Pullups
30 Overhead Squats
20 L Pullups
20 Overhead Squats
30 L Pullups
090107
Wednesday, January 7
"Fight Gone Bad"
3 rounds for time of:
Wallball
Sumo deadlift high-pull
Box Jump
Push Press
Row
With a continuously running clock perform each exercise for 1 minute. Upon the call of switch move immediately to the next exercise. Rest 1 minute between rounds
"Fight Gone Bad"
3 rounds for time of:
Wallball
Sumo deadlift high-pull
Box Jump
Push Press
Row
With a continuously running clock perform each exercise for 1 minute. Upon the call of switch move immediately to the next exercise. Rest 1 minute between rounds
090105
Monday, January 5
"Chelsea"
Each minute on the minute for 30 minutes:
5 pullups
10 Pushups
15 Squats
"Chelsea"
Each minute on the minute for 30 minutes:
5 pullups
10 Pushups
15 Squats
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