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

090226

Thursday, February 26

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

090225

Wednesday, February 25

Squat Clean 1-1-1-1-1-1-1 reps

090224

Tuesday, February 24

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.

090222

Sunday, February 22

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

090221

Saturday, February 21

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.

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

090218

Wednesday, February 18


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

090216

Monday, February 16

Deadlift 1-1-1-1-1-1-1 reps

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

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

090213

Friday, February 13

100 Burpee Pullups

3:00 L-sit

3:00 Handstand

090212

Thursday, February 12

Back Squat 5-5-5-5-5 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.

090209

Monday, February 9

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots

090208

Sunday, February 8

30 Muscle-ups for time

090207

Saturday, February 7

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups

090206

Friday, February 6

Thruster 1-1-1-1-1-1-1 reps

090205

Thursday, February 5

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

090203

Tuesday, February 3

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

090202

Monday, February 2

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring Dips