Tuesday November 30, 2010

REST DAY

Monday November 29, 2010

4 Rounds
400M Run
20 SDHP (60#/95#)
20 Box Jumps (20"/24")

Sunday November 28, 2010

AMRAP in 10 minutes
6 Squat Cleans (125/75#)
12 Pullups
24 Double Unders * (72 Singles - 96 Singles)

View Previous Times:
Friday August 06, 2010

*Sorry I meant to tell you to multiply DU's by 3 instead of 4 to allow for higher intensity.

Saturday November 27, 2010

REST DAY

Friday November 26, 2010

4 Rounds
25 Box Jumps (20"/24")
20 Kettlebell Swings (44#/70#)
10 Toes 2 Bar

Thursday November 25, 2010

HAPPY THANKSGIVING!

"Nancy"

5 Rounds
400m Run
15 Overhead Squats (60/95#)

View Previous times: Sunday April 18, 2010

Wednesday November 24, 2010

REST DAY

Tuesday November 23, 2010

500M Row
Max Rep Clean and Jerks (80#/135#)
400M Run
Finish at 10 Minutes

Penalty for finishing 10 Seconds or more too fast or too slow = 30 Burpees

It works like this: Row 500M and get all the C&J possible until you have to start your run.
For example if it takes 2 minutes to Row and think it will take 2 minutes to run, then there is only 6 minutes to do Max C&J (between minutes 2 and 8). Another approach would be to want 40 total C&J and at 8 minutes have only 38, therefore doing 2 more (may only give 1:30 left to run) having less time to complete the run in 10 minutes. Enjoy and have fun.

Monday November 22, 2010

7 Rounds
5 HSPU
10 Deadlifts (110/185#)
10 Pullups
20 Double Unders (80 singles)

Sunday November 21, 2010

REST DAY

Saturday November 20, 2010

AMRAP in 10 Minutes*
10 Thrusters (45#/75#)
5 Burpees

*If you do not get 10 rounds, keep going until you do and post both how many round in 10 minutes as well as your final time for 10 rounds.

Friday November 19, 2010

3 Rounds
400M Run
20 Push Press (80#/135#)
30 Situps

Thursday November 18, 2010

REST DAY

Wednesday November 17, 2010

AMRAP in 10 Minutes
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps

Tuesday November 16, 2010

21-15-9
L. Arm KB Snatch (35#/53#)
R. Arm KB Snatch (35#/53#)
Pullups

If you do not have a KB use a Dumbbell

Monday November 15, 2010

REST DAY

Sunday November 14, 2010

5 Rounds
5 Clean and Jerks (85#/135#)
7 Pullups

Saturday November 13, 2010

10-9-8-7-6-5-4-3-2-1
Thrusters (60/95)
Burpees
SDHP (60/95)

View Previous Times:
Thursday April 29, 2010

Friday November 12, 2010

REST DAY

Thursday November 11, 2010

10 Power Cleans (90#/155#)
2 HSPU
8 Power Cleans (90#/155#)
4 HSPU
6 Power Cleans (90#/155#)
6 HSPU
4 Power Cleans (90#/155#)
8 HSPU
2 Power Cleans (90#/155#)
10 HSPU

Wednesday November 10, 2010

5 Rounds
3 Muscle Up Handstand Pushups
10 Burpee Pullups

Tuesday November 09, 2010

REST DAY

Monday November 08, 2010

4 Rounds
10 Power Cleans (85#/135#)
10 Pullups
10 Burpees
10 Kettlebells (35#/53#)

Sunday November 07, 2010

3 Rounds
10 Front Squats (85#/135#)
50 Double Unders (200 Singles)
10 Power Snatches (85#/135#)
25 Double Unders (100 Singles)

Paul Practicing a MU HSPU!

Paul Practicing another MU HSPU!

Saturday November 06, 2010

REST DAY

Friday November 05, 2010

"Fran"

21-15-9
Thrusters (60#/95#)
Pullups

View Previous Times:
Tuesday September 21, 2010

Thursday November 04, 2010

3 Rounds
800M Run
20 Deadlifts (135#/225#)
30 Situps

Wednesday November 03, 2010

REST DAY

Tuesday November 02, 2010

GET OUT AND VOTE!

5 Rounds
100' Bear Crawl
100' Broad Jumps*
*Every 5 broad jumps, drop and do 3 burpees.

Bear Crawls are walking on all 4's with legs and arms stiff (no bending kness and elbows).

Monday November 01, 2010

400M Run
40M Lunges (130 feet)
25 Knees to Elbows
25 Pushups (chest 2 ground)
25 Burpee Pullups