Monday, December 31, 2012

Monday December 31, 2012

"Jackie"

1000M Row
50 Thrusters (30#/45#)
30 Pullups

View Previous Times:
Wednesday April 13, 2011

Sunday, December 30, 2012

Sunday December 30, 2012

1000M Run
100 Pushups (Hand Release)
10 Snatches (80#/135#)

Saturday, December 29, 2012

Friday, December 28, 2012

Friday December 28, 2012

2 Rounds
800M Run
30 Pullups
30 Front Squats (60#/95#)
30 Toes to Bar
30 Power Cleans (60#/95#)

Thursday, December 27, 2012

Thursday December 27, 2012

"Michael"

3 Rounds
800M Run
50 Good Mornings (30#/45#)
50 Situps

View Previous Times:
Wednesday, May 02, 2012

Wednesday, December 26, 2012

Tuesday, December 25, 2012

Monday, December 24, 2012

Monday December 24, 2012

12 Days of Christmas

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

View Previous Times:
Friday December 23, 2011

Sunday, December 23, 2012

Saturday, December 22, 2012

Saturday December 22, 2012

3 Rounds
400M Run
7 Push Press (80#/135#)
14 Ring Rows

Friday, December 21, 2012

Friday December 21, 2012

AMRAP in 20 minutes
5 Pullups (chest to bar)
10 Wallballs (12#@9ft/20#@10ft.)
15 Kettlebell Swings (35/53#)

Thursday, December 20, 2012

Wednesday, December 19, 2012

Wednesday December 19, 2012

AMRAP
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.

View Previous Times:
Tuesday November 23, 2010

Tuesday, December 18, 2012

Tuesday December 18, 2012

Go out and finish your Christmas Shopping
and then,
Practice what you suck at
Max Lifts
PR on something (ie. 400M, Deadlift, Max BJ's in 1 minute)

Monday, December 17, 2012

Sunday, December 16, 2012

Sunday December 16, 2012

5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)

View Previous Times:
Sunday, November 20, 2011

Saturday, December 15, 2012

Saturday December 15, 2012

AMRAP in 12 Minutes
15 Deadlifts (95#/155#)
15 Pushups (Hand Release)*
15 Box Jumps (20"/24")

* May try Deficit Pushups with Bumper Plates (15# Plates/ 25# Plates)
Place Bumper Plates ~18" apart and place each hand on each plate. Do a Pushup and touch chest completely to the floor. Chest will go below your hands by 2-3", hence deficit.

Friday, December 14, 2012

Thursday, December 13, 2012

Thursday December 13, 2012

Make-up Day

or

Active Rest Day

I think we all need it!

Wednesday, December 12, 2012

Wednesday December 12, 2012

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

View Previous Times:
Wednesday, January 11, 2012

Tuesday, December 11, 2012

Monday, December 10, 2012

Monday December 10, 2012

21-15-9
Deadlifts (135#/225#)
Ring Dips

Sunday, December 9, 2012

Sunday December 09, 2012

AMRAP in 12 Minutes

7-14-21
Front Squats (60#/95#)
Pushups (Hand Release)
Box Jumps (20"/24")

*1 Round consists of 7 FS's, 7 PU's, 7 BJ's, 14 FS's, 14 PU's, 14 BJ's, 21 FS's, 21 PU's and 21 BJ's. Then Repeat.

Saturday, December 8, 2012

Friday, December 7, 2012

Friday December 07, 2012

20 Wallball Shots (12#@9'/20#@10')
20 Situps
20 Box jump (20"/24")
20 Pushups (Hand Release)
20 Power Cleans (80#/135#)
20 Double Unders
20 Thrusters (20#X2 DB/35#X2 DB)
20 Pullups
20 Overhead Squats (60#/95#)
20 Kettlebell Swings (35#/53#)
20 Push Press (60#/95#)
20 Dips (10 Ring Dips)
20 SDHP (60#/95#)
20 Burpees
20 Back Squats (80#/135#)
20 GHD sit-ups (Good Mornings (30#/45#))
20 Walking Lunges
20 Deadlifts (80#/135#)
20 Knees to Elbows
20 Front Squat (80#/135#)

Thursday, December 6, 2012

Thursday December 06, 2012

10 Rounds
200m Run
10 Power Cleans (80#/135#)

Wednesday, December 5, 2012

Tuesday, December 4, 2012

Tuesday December 04, 2012

5 Rounds
50 Double Unders (150 Singles)
10 Push Press/Jerks (80#/135#)*
Rest 1 Minute

*Mainsite RX'd Weight is 125#/185#

Monday, December 3, 2012

Monday December 03, 2012

AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*

*Mainsite RX'd Weight is 65#/95#.

Sunday, December 2, 2012

Saturday, December 1, 2012

Saturday December 01, 2012

With a 15 Minute Running Clock do:
1 Mile Run
50 Pullups
60 Pushups (Hand Release)
70 Situps
*(Break up as needed)
with time remaining, Do Max Rep Double Unders

View Previous Times:
Wednesday December 21, 2011