| Workout | Description |
|
| 001224 Thursday | Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
|
| 070918 Tuesday | For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
|
| 070923 Sunday | 30 Muscle-ups for time
Post time to comments.
|
| 070925 Tuesday | Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
|
| 070926 Wednesday | Run 5 K
Post time to comments.
|
| 070930 Sunday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
|
| 071001 Monday | Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Post time to comments.
|
| 071003 Wednesday | For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters
Post time to comments.
|
| 071004 Thursday | Back Squat 3-3-3-3-3 reps
Post loads to comments.
|
| 071005 Friday | For time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters
Post time to comments.
|
| 071008 Monday | Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments. |
| 071009 Tuesday | Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
|
| 071016 Tuesday | Run 10k. Post time to comments. |
| 071021 Sunday | 21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
Post time to comments.
|
| 071028 Sunday | For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
|
| 071029 Monday | 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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
|
| 071031 Wednesday | Front Squat 5-5-5-5-5 reps
Post loads to comments.
|
| 071105 Monday | Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments. |
| 071106 Tuesday | BackSquat 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 071108 Thursday | Deadlift 3-3-3-3-3 reps.
Post loads to comments. |
| 071110 Saturday | Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Post time to comments.
|
| 071112 Monday | Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments. |
| 071113 Tuesday | 7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
|
| 071118 Sunday | Sunday 071118
For time:
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.
|
| 071122 Thursday | 30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
|
| 071126 Monday | Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
|
| 071130 Friday | 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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
|
| 071202 Sunday | 5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
Post reps to comments.
|
| 071206 Thursday | Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Post time to comments. |
| 071208 Saturday | Deadlift 3-3-3-3-3 reps.
Post loads to comments.
|
| 071210 Monday | Push Jerk 3-3-3-3-3-3-3 reps
Post loads to comments.
|
| 071212 Wednesday | Back Squat 5-3-3-3-1-1-1-1-1 reps
Post loads to comments.
|
| 071214 Friday | 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. |
| 071216 SUnday | 400 meter Walking lunge
Post time and number of steps to comments.
|
| 071223 Sunday | Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
Post time to comments.
|
| 071230 Sunday | 5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
|
| 080113 Sunday | Sunday 080113
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.
Use as many sets each minute as needed.
Post number of minutes completed to comments. |
| 080115 Tuesday | Tuesday 080115
For time:
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.
|
| 080120 Sunday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
|
| 080131 Thursday | Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Post time to comments. |
| 080218 Monday | Monday 080218
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments. |
| 080220 Wednesday | Wednesday 080220
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments. |
| 080225 Monday | 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.
|
| 080226 Tuesday | Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments. |
| 080229 Friday | Back Squat 3-3-3-3-3 reps
Post loads to comments. |
| 080304 Tuesday | For time:
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.
|
| 080308 Saturday | Saturday 080308
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments. |
| 080315 Saturday | Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
|
| 080321 Friday | For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments. |
| 080323 Sunday | Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 080328 Friday | Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
|
| 080402 Wednesady | Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
|
| 080406 Sunday | 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.
Use as many sets each minute as needed.
Post number of minutes completed to comments. |
| 080410 Thursday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
|
| 080414 Monday | Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 080426 Saturday | Five rounds for time of:
95 pound Hang Power Snatch, 15 reps,
Run 400 meters. |
| 080428 Tuesday | 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. |
| 080430 Wednesday | Complete as many rounds in twenty minutes as you can of: 65 Pound Thruster, 10 reps 10 Pull-ups Post rounds completed to comments. |
| 080503 Saturday | 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.
|
| 080511 Sunday | Overhead Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
|
| 080514 Wednesday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
|
| 080518 Sunday | Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post rounds completed to comments. |
| 080519 Monday | For time: 75 Push-ups 95 pound Sumo-deadlift high-pull, 50 reps 50 Ring Dips 45 pound Weighted Pull-ups, 30 reps 25 Handstand Push-ups. |
| 080520 Tuesday | For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees |
| 080522 Thursday | Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
Post Deadlift loads and number of Handstand push-ups to comments. |
| 080523 Friday | Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments. |
| 080524 Saturday | Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments. |
| 080527 Tuesday | Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run. |
| 080528 Wednesday | Shoulder Press 3-3-3-3-3 reps
Post loads to comments.
|
| 080531 Saturday | For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Post time to comments. |
| 080601 Sunday | 135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments. |
| 080603 Tuesday | Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments. |
| 080604 Wednesday | Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds completed to comments. |
| 080605 Thursday | Back Squat 5-5-5-5-5 reps
Post loads to comments. |
| 080607 Saturday | Five rounds for time of-
135 pound Squat clean, 7 reps
15 Handstand push-ups.
Post time to comments. |
| 080608 Sunday | Ten rounds for time of:
12 Burpees
12 Pull-ups
Post time to comments. |
| 080611 Wednesday | Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 080611 |
| 080612 Thursday | Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
Post time to comments. |
| 080615 Sunday | Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments. |
| 080616 Monday | For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Post time to comments. |
| 080617 Tuesday | Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments. |
| 080620 Friday | Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments. |
| 080624 Tuesday | Snatch 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 080627 Friday | 3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments. |
| 080628 Saturday | For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments
|
| 080701 Tuesday | 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.
|
| 080702 Wednesday | Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments. |
| 080703 Thursday | 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.
Use as many sets each minute as needed.
Post number of minutes completed to comments. |
| 080705 Saturday | In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments. |
| 080706 Sunday | 155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable. |
| 080712 Saturday | Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
Post rounds completed to comments. |
| 080713 Sunday | For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments. |
| 080714 Monday | Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments. |
| 080716 Wednesday | Deadlift 5-5-5-5-5 reps.
Post loads to comments. |
| 080717 Thursday | Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps.
Post rounds completed. |
| 080718 Friday | Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments. |
| 080720 Sunday | For time:
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. |
| 080722 Tuesday | Push jerk 3-3-3-3-3 reps
Post loads to comments. |
| 080802 Saturday | Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
|
| 080802 Tuesday | Push jerk 3-3-3-3-3 reps
Post loads. |
| 080805 Tuesday | Back Squat 5-5-5-5-5 reps
Post loads.
Compare to 080605. |
| 080806 Wednesday | 45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups
Post time to comments. |
| 080809 Saturday | Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents |
| 080811 Monday | For Time
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
|
| 080814 Thursday | Thursday 080814
Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
|
| 080815 Friday | For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips
Post time to comments. |
| 080817 Sunday | Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
Post time to comments. |
| 080819 Tuesday | Deadlift 1-1-1-1-1-1-1 reps
Post loads. |
| 080823 Saturday | For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time. |
| 080826 Tuesday | Front Squat 10-10-10-10-10 reps
Post loads. |
| 080827 Wednesday | For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees |
| 080830 Saturday | Four rounds for time:
Run 400 meters,
Rest 2 minutes. |
| 080831 Sunday | Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight. |
| 080902 Tuesday | Push jerk 3-3-3-3-3 reps
Post loads. |
| 080903 Wednesday | Back Squat 3-3-3-3-3 reps.
Post loads. |
| 080904 Thursday | Deadlift 3-3-3-3-3 reps
Rank by total load. |
| 080910 WEDNESDAY | Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds. |
| 080912 Friday | Clean and Jerk 3-3-3-3-3 reps
Post loads. |
| 080920 Saturday | For time:
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.
|
| 080923 Tuesday | For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling Push-ups.
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one rep. Barrier is 24.
Post time to comments. |
| 080927 Saturday | Four rounds for time of:
Run 400 meters,
50 Squats.
Post time to comments. |
| 080928 Sunday | Push Jerk 5-5-5-5-5 reps
Post loads to comments. |
| 080930 Tuesday | Back Squat 5-5-5-5-5 reps
Post loads to comments. |
| 081002 Thursday | 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. |
| 081005 Sunday | Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments. |
| 081006 Monday | Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 080831. |
| 081012 Sunday | Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions |
| 081013 Monday | Deadlift 3-3-3-3-3 reps. Post total load. |
| 081014 Tuesday | For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups. |
| 081016 Thursday | Snatch 1-1-1-1-1-1-1 reps. Post loads. |
| 081018 Saturday | For time:
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. |
| 081020 Monday | Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps. |
| 081021 Tuesday | Ten rounds for time of:
12 Burpees
12 Pull-ups. |
| 081024 Friday | Four rounds for time:
Run 400 meters
Rest 2 minutes |
| 081028 Tuesday | Squat clean 1-1-1-1-1-1-1 reps
Enter total load. |
| 081029 WEDNESDAY | 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 and total load. |
| 081101 Saturday | Thruster 1-1-1-1-1-1-1 reps. Post total pounds and loads to comments.
|
| 081102 Sunday | 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.
Use as many sets each minute as needed.
Post number of minutes completed. |
| 081105 Wednesday | Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Record rounds completed under reps. |
| 081107 Friday | Four rounds for time of:
Run 400 meters
50 Squats
Post time. |
| 081109 Sunday | Power clean 1-1-1-1-1-1-1 reps
Post total load and individual lifts to comments. |
| 081110 Monday | Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
Post time to comments. |
| 081114 Friday | Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
Post time to comments. |
| 081115 Saturday | Back Squat 5-5-5-5-5 reps
Post loads to comments. |
| 081118 Tuesday | Push jerk 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 081122 Saturday | Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 081123 Sunday | Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments. |
| 081129 Saturday | Deadlift 3-3-3-3-3 reps
Post loads to comments. |
| 081201 Monday | Shoulder Press 1-1-1-1-1-1-1 reps
Record sum of all loads. |
| 081204 Thursday | Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments. |
| 081205 Friday | For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments. |
| 081207 Sunday | Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Post rounds completed to comments. |
| 081208 Monday | Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 081212 Friday | Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Post time to comments. |
| 081215 Monday | Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Post time to comments. |
| 081216 Tuesday | Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 081217 Tuesday | Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Post rounds completed to comments. |
| 081219 Friday | For time:
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.
|
| 081220 Saturday | Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments. |
| 081224 Wednesday | Back Squat 5-5-5-5-5 reps
Post loads to comments. |
| 081227 Saturday | Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed. |
| 081229 Monday | 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.
|
| 090102 Friday | 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.
|
| 090104 Sunday | Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 081129. |
| 090105 Monday | Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 090106 Tuesday | Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments. |
| 090108 Thursday | 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. |
| 090109 Friday | Front Squat 5-5-5-5-5 reps
Post loads to comments. |
| 090112 Monday | For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Post time to comments. |
| 090113 Tuesday | For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Post time to comments.
|
| 090114 Wednesday | Overhead squat 3-3-3-3-3 reps
Post loads to comments. |
| 090116 Friday | For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments. |
| 090118 Sunday | Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 090121 Wednesday | For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
|
| 090122 Thursday | Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments. |
| 090126 Monday | Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time. |
| 090128 Wednesday | Thruster 1-1-1-1-1-1-1 reps. Post loads to comments.
|
| 090202 Monday | 30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips. |
| 090203 Tuesday | Back Squat 5-5-5-5-5 reps
Post loads to comments. |
| 090205 Thursday | Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments.
Compare to 080523. |
| 090206 Friday | houlder 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.
Compare to 081229. |
| 090207 Saturday | 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
Compare to 040525 |
| 090210 Tuesday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080819. |
| 090211 Wednesday | For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Compare to 080628. |
| 090214 Saturday | Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Compare to 080228. |
| 090215 Sunday | 3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 040501. |
| 090217 Tuesday | Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081028. |
| 090218 Wednesday | 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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 081102. |
| 090219 Thursday | For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
Compare to 071028. |
| 090222 Sunday | Front squat 3-3-3-3-3 reps
Post loads to comments. |
| 090223 Monday | 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
Post time to comments.
|
| 090225 Wednesday | Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments |
| 090226 Thursday | Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 040613. |
| 090227 Friday | 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
Post time to comments.
Compare to 040817. |
| 090302 Monday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090210. |
| 090305 Thursday | Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081208. |
| 090309 Monday | Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Compare to 080121. |
| 090311 Wednesday | Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
Compare to 030710. |
| 090313 Friday | ack Squat 3-3-3-3-3 reps
Post loads to comments. |
| 090314 Saturday | Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Post time to comments.
Compare to 080809. |
| 090318 Wednesday | plit Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081216. |
| 090319 Thursday | 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.
Compare to 090108. |
| 090321 Saturday | For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
Compare to 070202. |
| 090325 Wednesday | Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090222. |
| 090326 Thursday | Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 080401. |
| 090327 Friday | 10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
Compare to 040601. |
| 090331 Tuesday | Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090126. |
| 090402 Thursday | hree rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Compare to 051106. |
| 090404 Saturday | Hang power clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 090406 Monday | Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090226 |
| 090407 Tuesday | 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.
Compare to 090206. |
| 090408 Wednesday | Run 5 K
Post time to comments.
Compare to 090307. |
| 090411 Saturday | Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 090215. |
| 090412 Sunday | 30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090202. |
| 090418 Saturday | For time:
100 Inverted burpees
Post time to comments |
| 090420 Monday | Back Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090313. |
| 090422 Wednesday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090302. |
| 090423 Thursday | For time:
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.
Compare to 081219. |
| 090426 Sunday | Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments. |
| 090427 Monday | Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Post time to comments.
|
| 090428 Tuesday | Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081201. |
| 090504 Monday | Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090325.
|
| 090505 Tuesday | 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.
Compare to 090319. |
| 090506 Wednesday | Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090225 |
| 090509 Saturday | Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090326. |
| 090510 Sunday | Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 090203. |
| 090512 Tuesday | Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
|
| 090514 Thursday | Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090331. |
| 090517 Sunday | Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments. |
| 090518 Monday | For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 060722. |
| 090520 Wednesday | Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 081107. |
| 090525 Monday | Run 5 K
Post time to comments.
Compare to 090408. |
| 090528 Thursday | Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090128. |
| 090529 Friday | 30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090412. |
| 090602 Tuesday | Overhead Squat 5-5-5-5-5 reps.
Post loads to comments. |
| 090603 Wednesday | For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments.
Compare to 070731.
|
| 090605 Friday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090422. |
| 090607 Sunday | Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments. |
| 090610 Wednesday | Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
|
| 090611 Thursday | Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
|
| 090613 Saturday | Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090226.
|
| 090615 Monday | Run 5 K
Post time to comments.
Compare to 090525.
|
| 090617 Wednesday | Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080603.
|
| 090618 Thursday | For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
Compare to 070423 |
| 090619 Friday | Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
Compare to 040523. |
| 090621 Sunday | 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.
Compare to 090505. |
| 090622 Monday | Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments. |
| 090623 Tuesday | Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090504. |
| 090625 Thursday | Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 081227. |
| 090627 Saturday | Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Compare to 030716. |
| 090701 Wednesday | Run 10 K
Post time to comments.
Compare to 090117. |
| 090705 Sunday | 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. |
| 090707 Tuesday | 21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments. |
| 090709 Thursday | Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 090520. |
| 090711 Saturday | 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.
Compare to 090621. |
| 090712 Sunday | Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090514. |
| 090713 Monday | Thruster 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 090716 Thursday | Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090118. |
| 090717 Friday | 30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090529. |
| 090719 Sunday | For time:
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.
Compare to 090423. |
| 090720 Monday | Run 5 K
Post time to comments.
Compare to 090615. |
| 090721 Tuesday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090605. |
| 090725 Saturday | 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. |
| 090728 Tuesday | 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.
Compare to 090102. |
| 090729 Wednesday | Run 10 K
Post time to comments.
Compare to 090701. |
| 090801 Saturday | Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments
Compare to 090610. |
| 090805 Wednesday | Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 090411. |
| 090806 Thursday | Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Compare to 090402. |
| 090808 Saturday | Deadlift 5-5-5-5-5 reps
Post loads to comments.
|
| 090810 Monday | Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090509. |
| 090813 Thursday | 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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090218. |
| 090817 Monday | Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Compare to 031001. |
| 090818 Tuesday | Push Press 1-1-1-1-1-1-1 reps.
Post loads to comments. |
| 090821 Friday | Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090603. |
| 090822 Saturday | Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090716. |
| 090825 Tuesday | Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090625. |
| 090828 Friday | Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090114. |
| 090829 Saturday | Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time to comments.
Compare to 061105. |
| 090830 Sunday | Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 081006. |
| 090901 Tuesday | TUESDAY 090901
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Post time to comments. |
| 090903 Thursday | Run 5 K
Post time to comments.
Compare to 090720 |
| 090905 Saturday | Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments |
| 090906 Sunday | 6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. Post time to comments |
| 090909 Wednesday | Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Compare to 090517. |
| 090910 thursday | Thursday 090910
Push Jerk 3-3-3-3-3 reps Post loads to comments. |
| 090915 Tuesday | Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090623. |
| 090918 Friday | Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090712. |
| 090919 Saturday | 21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments. |
| 090921 Monday | 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.
Compare to 090705. |
| 090922 Tuesday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090721 |
| 090923 Wednesday | Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Compare to 080910. |
| 090925 Friday | For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 081014. |
| 090927 Sunday | Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090825. |
| 090929 Tuesday | Snatch 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 091001 Thursday | For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 051220. |
| 091003 Saturday | For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
Pistol is one-legged squat with Kettlebell or dumbbell. Use 1 and 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
|
| 091004 Sunday | 21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Post time to comments. |
| 091005 Monday | 30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090717. |
| 091007 | Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090713. |
| 091008 Thursday | 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
Post rounds completed to comments.
Compare to 040525. |
| 091009 Friday | Run 5 K
Post time to comments.
Compare to 090903. |
| 091015 Thursday | Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
Compare to 060131. |
| 091016 Friday | 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
Post time to comments. |
| 091019 Monday | Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 090830. |
| 091021 Wednesday | Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Compare to 040513. |
| 091024 Saturday | SATURDAY 091024
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
|
| 091028 Wednesday | Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 090510. |
| 091031 Saturday | For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments. |
| 091101 Sunday | Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090810.
|
| 091102 Monday | Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to 060720.
|
| 091105 Thursday | 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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090813. |
| 091106 Friday | Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109. |
| 091108 Sunday |
For time:
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
|
| 091109 Monday | Run 5 K
Post time to comments.
Compare to 091009. |
| 091112 Thursday | Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090905.
|
| 091114 Saturday | SATURDAY 091114
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
Post time to comments. |
| 091120 Friday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments. |
| 091121 Saturday | For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments. |
| 091122 Sunday | Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments. |
| 091124 Tuesday | 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.
Compare to 090921. |
| 091125 Wednesday | 400 meter Walking lunge
Post time and number of steps to comments.
Compare to 071216 |
| 091126 thursday | Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed. |
| 091130 Monday | Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090915. |
| 091202 Wednesday | Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)
Post time to comments. |
| 091203 Thursday | Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Post time to comments. |
| 091203 Thursday | Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Post time to comments. |
| 091204 Friday | Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Post time to comments. |
| 091205 saturday | "Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
|
| 091207 Monday | Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090318. |
| 091208 Tuesday | For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Post time to comments. |
| 091209 Wednesday | Run 5K
Post time to comments.
Compare to 091109. |
| 091211 Friday | Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8" off the ground and the second 4" off the ground.
Post impressions to comments.
|
| 091213 Sunday | Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Post rounds and fractions of rounds completed to comments. |
| 091215 Tuesday | Back Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090420. |
| 091216 Wednesday | For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments. |
| 091217 Thursday | Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090217. |
| 091219 Saturday | Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
Post time to comments. |
| 091220 Sunday | Three rounds for time of:
5 Ascents of a 15 foot rope
21 Ring dips
50 Squats
Post time to comments. |
| 091223 Wednesday | Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments. |
| 091224 Thursday | Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments. |
| 091225 Friday | Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments. |
| 091227 Sunday | Row 5K
Post time to comments.
Compare to 080209. |
| 091228 Monday | Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090929. |
| 091229 Tuesday | Row 5K.
Post time to comments.
Compare to 091227. |
| 100104 Monday | Three rounds for time of:
12 Muscle-ups
75 Squats
Post time to comments. |
| 100105 Tuesday | Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
Post time to comments. |
| 100106 Wednesday | Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
Post time to comments. |
| 100108 Friday | Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090512. |
| 100110 Sunday | Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090506. |
| 100112 Tuesday | Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Post time to comments.
|
| 100114 Thursday | Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands. |
| 100116 Saturday | With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups. |
| 100118 Monday | Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 090104. |
| 100120 Wednesday | For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments. |
| 100121 Thursday | 3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Post time to comments. |
| 100122 Friday | Three rounds for time of:
50 Double-unders
50 Back extensions
Post time to comments. |
| 100124 Sunday | For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
|
| 100125 Monday | Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Post time to comments |
| 100126 Tuesday | Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments. |
| 100128 Thursday | Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments |
| 100129 Friday | 10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups |
| 100130 Saturday | Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Post time to comments. |
| 100201 Monday | Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Post time to comments. |
| 100205 Friday | 21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHPs, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time. |
| 100206 Saturday | Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments. |
| 100209 Tuesday | Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
|
| 100210 Wednesday | For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Post time to comments. |
| 100211 Thursday | Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
Post time to comments. |
| 100213 Saturday | 1 rep-max Snatch
Ten minute time limit, not including warm up.
Post load to comments. |
| 100213 Saturday | 1 rep-max Snatch
Ten minute time limit, not including warm up.
Post load to comments. |
| 100214 Sunday | Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Post results to comments. |
| 100215 Monday | For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Post time to comments. |
| 100219 Friday | Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds. |
| 100222 Monday | Run or Row 5K
Post time to comments.
Compare to 080209. |
| 100226 Friday | Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 080615. |
| 100227 Saturday | For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Compare to 091031. |
| 100302 Tuesday | 8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Compare to 040618. |
| 100303 Wednesday | Shoulder Press 3-3-3-3-3-3-3
Post loads to comments. |
| 100305 Friday | 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to comments. |
| 100306 Saturday | For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Post time to comments. |
| 100309 Tuesday | Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments. |
| 100310 Wednesday | Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to comments.
Compare to 050303. |
| 100311 Thursday | Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps
Post time to comments. |
| 100313 Saturday | Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball
Post rounds and fractions of rounds completed to comments. |
| 100314 Sunday | Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 091019. |
| 100315 Monday | Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Post rounds and fractions of rounds completed to comments. |
| 100318 Thursday | Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091120. |
| 100319 Friday | With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score. |
| 100321 Sunday | For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments. |
| 100322 Monday | Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments. |
| 100323 Tuesday | 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to comments. |
| 100325 Thursday | Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091228.
|
| 100326 Friday | 30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 091005. |
| 100327 Saturday | Thruster 3-3-3-3-3-3-3
Post loads to comments. |
| 100329 Monday | Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Post time to comments. |
| 100330 Tuesday | Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups
Post time to comments.
|
| 100331 Wednesday | Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091207. |
| 100403 Saturday | Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments. |
| 100404 Sunday | For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Post load and time to comments.
Compare to 060513. |
| 100406 Tuesday | Overhead Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 090602. |
| 100407 Wednesday | For time:
Row 500 meters
150 Double-unders
50 Burpees
Post time to comments.
|
| 100410 Saturday | Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards |
| 100412 Monday | Snatch balance 1-1-1-1-1-1-1
Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. Post loads to comments. |
| 100414 Wednesday | For time:
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
Compare to 091108. |
| 100416 Friday | Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to comments. |
| 100418 sunday | Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups
Pat Barber 11 rounds. Post rounds and fractions of rounds completed to comments. |
| 100419 Monday | 3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Compare to 070516. |
| 100420 Tuesday | Clean one rep every minute on the minute for 15 minutes.
Post the highest and lowest loads to comments.
|
| 100422 Thursday | Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
Post load and time to comments.
|
| 100423 Friday | Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36.
Post time to comments. |
| 100426 Monday | For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Post time to comments.
|
| 100427 Tuesday | For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
Compare to 080827. |
| 100428 Wednesday | Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 091130. |
| 100430 Friday | For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
Compare to 040823. |
| 100501 Saturday | Run 5K
Post time to comments.
Compare to 091209. |
| 100502 Sunday | 21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
Post time to comments. |
| 100505 Wednesday | Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Post loads to comments.
Compare to 060505. |
| 100506 Thursday | Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups
The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
Post rounds and fractions of rounds completed to comments. |
| 100510 Monday | Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
Post time to comments |
| 100512 Wednesday | Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
Post time to comments.
|
| 100520 Thursday | For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees. |
| 100521 Friday | Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 090709. |
| 100524 Monday | Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 091028 |
| 100526 Wednesday | Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together. |
| 100601 Tuesday | Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
Compare to 070822 |
| 100602 Wednesday | Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 091101 |
| 100604 Friday | Northeast Regional Event 1
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups |
| 100605 Saturday | Northeast Regional Event 1
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups
Rob Orlando 3:44 (4:00 at the Regional but did it again), Stacey Kroon 5:56 (95lb OH squat). Post time to comments. |
| 100606 Sunday | South Central Regional Event 4
For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters
Deric Maruquin 4:54, Candice Ruiz 10:41 (105lb clean). Post time to comments. |
| 100607 Monday | Northwest Regional Event 4
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood
Chris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). Post time to comments. |
| 100609 Wednesday | Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders |
| 100610 Thursday | Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 090808 |
| 100611 Friday | 15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments. |
| 100614 Monday | For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 090518 |
| 100615 Tuesday | For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.
Compare to 070918 |
| 100617 Thursday | Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
Post time to comments. |
| 100618 Friday | Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments. |
| 100619 Saturday | Overhead Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070223
|
| 100621 Monday | Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 090122 |
| 100623 Wednesday | Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps
Post time to comments.
|
| 100625 Friday | Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood |
| 100626 Saturday | 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.
Compare to 090711 |
| 100627 Sunday | Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups
Post time and load to comments. |
| 100629 Tuesday | Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
Post time to comments. |
| 100630 Wednesday | Clean 3-3-3-3-3-3-3 reps
Post loads to comments. |
| 100701 Thursday | Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
Post time to comments
|
| 100703 Saturday | Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box |
| 100704 Sunday | Bike 30K
Post time to comments. |
| 100707 Wednesday | For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
|
| 100708 Thursday | Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090821 |
| 100711 Sunday | Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
Post time to comments.
Compare to 091219 |
| 100715 Thursday | For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Post distance to comments. |
| 100716 Friday | Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Compare to 091224. |
| 100719 Monday | For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Graham Holmberg 16:59, Annie Thorisdottir 17:53. Post time to comments.
cfg2010-podium-th.jpg |
| 100720 Tuesday | Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Post rounds completed to comments.
|
| 100721 Wednesday | Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups
Post time to comments. |
| 100723 Friday | Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12 ft Wall climb
95 pound Overhead squat, 21 reps
12 ft Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.
Rest 30 seconds.
Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.
Rest 30 seconds.
Part C. Three rounds for time of:
6 ft Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.
Post times and/or number of rounds and reps completed for each part to comments. |
| 100728 Wednesday | Run 5K
Post time to comments.
Compare to 100501. |
