EMOM for 10 Minutes
5 Burpees
10 Kettlebell Swings (35#/53#)
Note your time (or approximate) for each round.
View Previous Times:
Tuesday May 21, 2013
Monday, June 30, 2014
Sunday, June 29, 2014
Saturday, June 28, 2014
Friday, June 27, 2014
Thursday, June 26, 2014
Thursday June 26, 2014
5 Rounds
10 Push Press (60#/95#)
10 Box Jumps (20"/24")
10 Kettlebells (35#/53#)
10 Power Cleans (60#/95#)
View Previous Times:
Monday, January 10, 2011
10 Push Press (60#/95#)
10 Box Jumps (20"/24")
10 Kettlebells (35#/53#)
10 Power Cleans (60#/95#)
View Previous Times:
Monday, January 10, 2011
Labels:
Box Jumps,
Cleans,
Gymnastics,
Kettlebells,
Push Press,
Weights
Wednesday, June 25, 2014
Tuesday, June 24, 2014
Monday, June 23, 2014
Monday June 23, 2014
4 Rounds
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups
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Thursday, June 21, 2012
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups
View Previous Times:
Thursday, June 21, 2012
Sunday, June 22, 2014
Saturday, June 21, 2014
Saturday June 21, 2014
10 Rounds
100m Sprint
Rest as needed between each sprint
Post fastest and slowest time
100m Sprint
Rest as needed between each sprint
Post fastest and slowest time
Friday, June 20, 2014
Thursday, June 19, 2014
Wednesday, June 18, 2014
Wednesday June 18, 2014
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Knees to Elbows,
Metabolic,
Run,
Weights
Tuesday, June 17, 2014
Tuesday June 17, 2014
"The Ghost"
6 rounds
1 minute Row (calories)*
1 minute Burpees
1 minute Double Unders
1 minute Rest
Post total score and reps per exercise.
*sub SDHP (30/45#) for row if needed
6 rounds
1 minute Row (calories)*
1 minute Burpees
1 minute Double Unders
1 minute Rest
Post total score and reps per exercise.
*sub SDHP (30/45#) for row if needed
Labels:
Burpees,
Gymnastics,
Jumprope,
Metabolic,
Row
Monday, June 16, 2014
Sunday, June 15, 2014
Saturday, June 14, 2014
Saturday June 14, 2014
21-15-9
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)
Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!
View Previous Times:
Thursday, September 09, 2010
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)
Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!
View Previous Times:
Thursday, September 09, 2010
Friday, June 13, 2014
Thursday, June 12, 2014
Thursday June 12, 2014
AMRAP in 15 Minutes
100' Weighted DB Lunges (25/35#)
25 Double Unders
10 Ring Dips
View Previous Time:
Sunday, November 17, 2013
100' Weighted DB Lunges (25/35#)
25 Double Unders
10 Ring Dips
View Previous Time:
Sunday, November 17, 2013
Wednesday, June 11, 2014
Tuesday, June 10, 2014
Monday, June 9, 2014
Sunday, June 8, 2014
Sunday June 08, 2014
5 Rounds
500M Row
15 Bench Press (80#/135#)
* May Sub 25 Pushups for Bench Press
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Friday, May 03, 2013
500M Row
15 Bench Press (80#/135#)
* May Sub 25 Pushups for Bench Press
View Previous times:
Friday, May 03, 2013
Saturday, June 7, 2014
Friday, June 6, 2014
Friday June 06, 2014
2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
View Previous Times:
Friday, August 09, 2013
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
View Previous Times:
Friday, August 09, 2013
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pushups,
Run,
Situps,
Squat Cleans,
Weights
Thursday, June 5, 2014
Thursday June 05, 2014
10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run
Body Weight for Deadlifts (BW or 110#/185#)
View previous times:
Monday, August 29, 2011
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run
Body Weight for Deadlifts (BW or 110#/185#)
View previous times:
Monday, August 29, 2011
Wednesday, June 4, 2014
Tuesday, June 3, 2014
Tuesday June 03, 2014
30 OH Walking Lunges (30#/45#)
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)
View Previous times:
Thursday, June 20, 2013
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)
View Previous times:
Thursday, June 20, 2013
Labels:
Burpees,
Cleans,
Good Mornings,
Gymnastics,
Knees to Elbows,
Lunges,
Push Press,
Weights
Monday, June 2, 2014
Monday June 02, 2014
AMRAP in 10 Minutes
1 Thruster (60#/95#)
1 Kettlebell Swing (35#/53#)
2 Thrusters (60#/95#)
2 Kettlebell Swings (35#/53#)
3 Thrusters (60#/95#)
3 Kettlebell Swings (35#/53#)
4 Thrusters (60#/95#)
4 Kettlebell Swings (35#/53#)
5 Thrusters (60#/95#)
5 Kettlebell Swings (35#/53#)
and so on........
View Previous Times:
Monday, April 29, 2013
1 Thruster (60#/95#)
1 Kettlebell Swing (35#/53#)
2 Thrusters (60#/95#)
2 Kettlebell Swings (35#/53#)
3 Thrusters (60#/95#)
3 Kettlebell Swings (35#/53#)
4 Thrusters (60#/95#)
4 Kettlebell Swings (35#/53#)
5 Thrusters (60#/95#)
5 Kettlebell Swings (35#/53#)
and so on........
View Previous Times:
Monday, April 29, 2013
Sunday, June 1, 2014
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