Tuesday, November 30, 2010
Monday, November 29, 2010
Sunday, November 28, 2010
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.
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.
Labels:
Gymnastics,
Jumprope,
Metabolic,
Pullups,
Squat Cleans,
Weights
Saturday, November 27, 2010
Friday, November 26, 2010
Friday November 26, 2010
4 Rounds
25 Box Jumps (20"/24")
20 Kettlebell Swings (44#/70#)
10 Toes 2 Bar
25 Box Jumps (20"/24")
20 Kettlebell Swings (44#/70#)
10 Toes 2 Bar
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Toes to Bar,
Weights
Thursday, November 25, 2010
Thursday November 25, 2010
HAPPY THANKSGIVING!
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (60/95#)
View Previous times: Sunday April 18, 2010
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (60/95#)
View Previous times: Sunday April 18, 2010
Labels:
Metabolic,
Nancy,
Overhead Squats,
Run,
Weights
Wednesday, November 24, 2010
Tuesday, November 23, 2010
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.
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
Monday November 22, 2010
7 Rounds
5 HSPU
10 Deadlifts (110/185#)
10 Pullups
20 Double Unders (80 singles)
5 HSPU
10 Deadlifts (110/185#)
10 Pullups
20 Double Unders (80 singles)
Labels:
Deadlifts,
Gymnastics,
Handstand Pushups,
Jumprope,
Metabolic,
Pullups,
Weights
Sunday, November 21, 2010
Saturday, November 20, 2010
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.
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.
Labels:
AMRAP,
Burpees,
Gymnastics,
Thrusters,
Weights
Friday, November 19, 2010
Friday November 19, 2010
3 Rounds
400M Run
20 Push Press (80#/135#)
30 Situps
400M Run
20 Push Press (80#/135#)
30 Situps
Labels:
Gymnastics,
Metabolic,
Push Press,
Run,
Situps,
Weights
Thursday, November 18, 2010
Wednesday, November 17, 2010
Wednesday November 17, 2010
AMRAP in 10 Minutes
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps
Labels:
AMRAP,
Gymnastics,
Mountain Climbers,
Pushups,
Situps,
Squats
Tuesday, November 16, 2010
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
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
Sunday, November 14, 2010
Sunday November 14, 2010
5 Rounds
5 Clean and Jerks (85#/135#)
7 Pullups
5 Clean and Jerks (85#/135#)
7 Pullups
Labels:
Cleans,
Gymnastics,
Jerks,
Pullups,
Weights
Saturday, November 13, 2010
Friday, November 12, 2010
Thursday, November 11, 2010
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
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
Labels:
Cleans,
Gymnastics,
Handstand Pushups,
Weights
Wednesday, November 10, 2010
Wednesday November 10, 2010
5 Rounds
3 Muscle Up Handstand Pushups
10 Burpee Pullups
3 Muscle Up Handstand Pushups
10 Burpee Pullups
Labels:
Burpees,
Gymnastics,
Handstand Pushups,
Muscle Ups,
Pullups
Tuesday, November 9, 2010
Monday, November 8, 2010
Monday November 08, 2010
4 Rounds
10 Power Cleans (85#/135#)
10 Pullups
10 Burpees
10 Kettlebells (35#/53#)
10 Power Cleans (85#/135#)
10 Pullups
10 Burpees
10 Kettlebells (35#/53#)
Labels:
Burpees,
Cleans,
Gymnastics,
Kettlebells,
Pullups,
Weights
Sunday, November 7, 2010
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!
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!
Labels:
Front Squats,
Jumprope,
Metabolic,
Snatches,
Weights
Saturday, November 6, 2010
Friday, November 5, 2010
Thursday, November 4, 2010
Wednesday, November 3, 2010
Tuesday, November 2, 2010
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).
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).
Labels:
Bear Crawl,
Broad Jump,
Burpees,
Gymnastics,
Metabolic
Monday, November 1, 2010
Monday November 01, 2010
400M Run
40M Lunges (130 feet)
25 Knees to Elbows
25 Pushups (chest 2 ground)
25 Burpee Pullups
40M Lunges (130 feet)
25 Knees to Elbows
25 Pushups (chest 2 ground)
25 Burpee Pullups
Labels:
Burpees,
Gymnastics,
Knees to Elbows,
Lunges,
Metabolic,
Pullups,
Pushups,
Run
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