3 rounds for time
400 m run
21 KB Swings
12 Pullups
Thursday, August 26, 2010
Wednesday, August 25, 2010
Wednesday, August 18, 2010
Monday, August 16, 2010
Monday 8-16-10
Shoulder Press
3-3-3-3
Then...
3 rounds for time:
400 m run
6 Ring Dips
12 Sandbag Lunges (40#/25#)
Post times and scaling to comments.
3-3-3-3
Then...
3 rounds for time:
400 m run
6 Ring Dips
12 Sandbag Lunges (40#/25#)
Post times and scaling to comments.
Saturday, August 14, 2010
Saturday 8-14-10
Power Clean
5-5-5
Then...
Perform Burpee Box Jumps for the following work cycles
3:00 work
1:30 rest
2:00 work
1:30 rest
1:00 work
Keep track of total reps for each cycle. Pick a box that you can jump to.
Post box height and total reps for each cycle as well as the total for the workout.
5-5-5
Then...
Perform Burpee Box Jumps for the following work cycles
3:00 work
1:30 rest
2:00 work
1:30 rest
1:00 work
Keep track of total reps for each cycle. Pick a box that you can jump to.
Post box height and total reps for each cycle as well as the total for the workout.
Friday, August 13, 2010
Friday 8-13-10
Back Squat
3-2-1-1-1
Then...
Death by Clean and Jerk
Begin by doing one clean and jerk the first minute. Continue to add 1 rep each minute. You can rest for the remaining part of the minute after your reps. Continue until you can not complete the required reps within the minute.
Post rounds completed and weight used to comments.
3-2-1-1-1
Then...
Death by Clean and Jerk
Begin by doing one clean and jerk the first minute. Continue to add 1 rep each minute. You can rest for the remaining part of the minute after your reps. Continue until you can not complete the required reps within the minute.
Post rounds completed and weight used to comments.
Thursday, August 12, 2010
Thursday 8-12-10
For 12 minutes...
At the top of every minute run 200 m.
For the rest of the minute complete as many rounds as possible of the following:
5 Burpees
5 Toes to Bar
10 Dumbbell ground to overhead (5 each hand)
Continue at the point you left off each minute for a total number of rounds and reps.
At the top of every minute run 200 m.
For the rest of the minute complete as many rounds as possible of the following:
5 Burpees
5 Toes to Bar
10 Dumbbell ground to overhead (5 each hand)
Continue at the point you left off each minute for a total number of rounds and reps.
Tuesday, August 10, 2010
Tuesday 8-10-10
Bench Press
5-5-5
Then...
10 min AMRAP
5 Pull-ups
10 Renegade Rows
15 Squats
Post time and dumbbell weights to comments.
5-5-5
Then...
10 min AMRAP
5 Pull-ups
10 Renegade Rows
15 Squats
Post time and dumbbell weights to comments.
Monday, August 9, 2010
Monday 8-9-10
Power Snatch
3-3-3-3
Then...
3 rounds for time
10 Sledgehammer strikes R handed
5 Push Press (Heavy Dumbbell)
10 Sledgehammer strikes L handed
15 Box Jumps
Post time to comments.
3-3-3-3
Then...
3 rounds for time
10 Sledgehammer strikes R handed
5 Push Press (Heavy Dumbbell)
10 Sledgehammer strikes L handed
15 Box Jumps
Post time to comments.
Thursday, August 5, 2010
Thursday 8-5-10
Thrusters
5-5-5
Then...
3 rounds for time:
20 Lunges with 2 Dumbbells
10 Sandbag cleans
Post weights and times to comments.
5-5-5
Then...
3 rounds for time:
20 Lunges with 2 Dumbbells
10 Sandbag cleans
Post weights and times to comments.
Wednesday, August 4, 2010
Wednesday 8-4-10
3 rounds for time:
20 Double Unders
20 Pull-ups
20 yd Overhead carry (waiter's carry) with 2 dumbbells
Post results to comments.
20 Double Unders
20 Pull-ups
20 yd Overhead carry (waiter's carry) with 2 dumbbells
Post results to comments.
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