800m Run
then,
5 Rounds
10 Ring Dips
10 Situps
then
800m Run
Monday, May 20, 2019
Saturday, May 18, 2019
Saturday May 18, 2019
100 Double Unders
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box
View Previous Times:
Tuesday, May 09, 2017
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box
View Previous Times:
Tuesday, May 09, 2017
Friday, May 17, 2019
Friday May 17, 2019
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:
Wednesday, May 02, 2018
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:
Wednesday, May 02, 2018
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pushups,
Run,
Situps,
Squat Cleans,
Weights
Monday, May 13, 2019
Saturday, May 11, 2019
Saturday May 12, 2019
Tabata This
Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp
View Previous Times:
Tuesday, August 06, 2013
Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp
View Previous Times:
Tuesday, August 06, 2013
Friday, May 10, 2019
Friday May 12, 2019
400m Run,
then
21-15-9
Front squats (60/95#)
Kettlebell Swings
then,
400m Run
then
21-15-9
Front squats (60/95#)
Kettlebell Swings
then,
400m Run
Labels:
Front Squats,
Kettlebells,
Metabolic,
Run,
Weights
Wednesday, May 8, 2019
Wednesday May 08, 2019
50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")
View Previous Times:
Monday, July 04, 2016
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")
View Previous Times:
Monday, July 04, 2016
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Run,
Wallballs,
Weights
Monday, May 6, 2019
Monday May 06, 2019
5 Rounds
7 Left arm DB Rows (35/50#)
7 Right arm DB Rows
21 Pushups
500m Row
7 Left arm DB Rows (35/50#)
7 Right arm DB Rows
21 Pushups
500m Row
Labels:
Bent Over Rows,
Gymnastics,
Metabolic,
Pushups,
Row,
Weights
Friday, May 3, 2019
Friday May 03, 2019
AMRAP 12 Minutes
7 Kettlebell SDHP (35/53#)
7 Kettlebell Swings
View Previous Times:
Wednesday, July 22, 2015
7 Kettlebell SDHP (35/53#)
7 Kettlebell Swings
View Previous Times:
Wednesday, July 22, 2015
Thursday, May 2, 2019
Thursday May 02, 2019
AMRAP 12 Minutes
5 Muscle-Ups
20 Walking Lunges
Then,
5 Minutes practice
L-Sit Hold
Plank Hold
5 Muscle-Ups
20 Walking Lunges
Then,
5 Minutes practice
L-Sit Hold
Plank Hold
Labels:
AMRAP,
Gymnastics,
L-Sit,
Lunges,
Muscle Ups,
Plank Hold
Monday, April 29, 2019
Sunday, April 28, 2019
Sunday April 28, 2019
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:
Sunday, April 08, 2019
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)
View Previous times:
Sunday, April 08, 2019
Labels:
Burpees,
Cleans,
Good Mornings,
Gymnastics,
Knees to Elbows,
Lunges,
Push Press,
Weights
Saturday, April 27, 2019
Friday, April 26, 2019
Friday April 26, 2019
21-15-9
200m Run
Kettlebell Swings (35/53#)
SDHP with KB
Good Mornings w/KB
200m Run
Kettlebell Swings (35/53#)
SDHP with KB
Good Mornings w/KB
Labels:
Good Mornings,
Kettlebells,
Metabolic,
Run,
SDHP,
Weights
Wednesday, April 24, 2019
Tuesday, April 23, 2019
Tuesday April 23, 2019
400m Run
9 Goblet Squats (35/53#)
9 Weighted DB Lunges (20/35#)
400m run
15 Goblet Squats
15 Weighted DB Lunges
400m Run
21 Goblet Squats
21 Weighted DB Lunges
9 Goblet Squats (35/53#)
9 Weighted DB Lunges (20/35#)
400m run
15 Goblet Squats
15 Weighted DB Lunges
400m Run
21 Goblet Squats
21 Weighted DB Lunges
Monday, April 15, 2019
Monday April 15, 2019
Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M
View Previous Times:
Sunday, March 18, 2018
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M
View Previous Times:
Sunday, March 18, 2018
Saturday, April 13, 2019
Friday, April 12, 2019
Friday April 12, 2019
5 Rounds
9 Deadlifts (95/135#)
5 Squat Cleans
3 Thrusters
9 Deadlifts (95/135#)
5 Squat Cleans
3 Thrusters
Labels:
Deadlifts,
Squat Cleans,
Thrusters,
Weights
Wednesday, April 10, 2019
Wednesday April 10, 2019
8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)
View Previous Times:
Friday, April 14, 2017
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)
View Previous Times:
Friday, April 14, 2017
Labels:
Kettlebells,
Metabolic,
Run,
SDHP,
Weights
Monday, April 8, 2019
Saturday, April 6, 2019
Saturday April 06, 2019
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:
Thursday, January 24, 2019
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:
Thursday, January 24, 2019
Friday, April 5, 2019
Tuesday, April 2, 2019
Tuesday April 02, 2019
10 Box jumps, 1 Kettlebell Swing
9 Box Jumps, 2 Kettlebells Swings
8 Box Jumps, 3 Kettlebells Swings
7 Box Jumps, 4 Kettlebells Swings
6 Box Jumps, 5 Kettlebells Swings
5 Box Jumps, 6 Kettlebells Swings
4 Box Jumps, 7 Kettlebells Swings
3 Box Jumps, 8 Kettlebells Swings
2 Box Jumps, 9 Kettlebells Swings
1 Box Jumps, 10 Kettlebells Swings
9 Box Jumps, 2 Kettlebells Swings
8 Box Jumps, 3 Kettlebells Swings
7 Box Jumps, 4 Kettlebells Swings
6 Box Jumps, 5 Kettlebells Swings
5 Box Jumps, 6 Kettlebells Swings
4 Box Jumps, 7 Kettlebells Swings
3 Box Jumps, 8 Kettlebells Swings
2 Box Jumps, 9 Kettlebells Swings
1 Box Jumps, 10 Kettlebells Swings
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Weights
Monday, April 1, 2019
Saturday, March 30, 2019
Saturday March 30, 2019
500m Row
21 Thrusters (95/135#)
1000m Row
15 Thrusters
500m Row
21 Thrusters
21 Thrusters (95/135#)
1000m Row
15 Thrusters
500m Row
21 Thrusters
Friday, March 29, 2019
Sunday, March 24, 2019
Sunday March 24, 2019
3 Rounds
10 Snatches
12 Bar-facing burpees
Rest 3 minutes
Then, 3 Rounds
10 Bar muscle-ups
12 Bar-facing burpees
10 Snatches
12 Bar-facing burpees
Rest 3 minutes
Then, 3 Rounds
10 Bar muscle-ups
12 Bar-facing burpees
Labels:
Burpees,
Gymnastics,
Muscle Ups,
Snatches,
Weights
Friday, March 22, 2019
Wednesday, March 20, 2019
Wednesday March 20, 2019
200 ft. Overhead Lunge w/ dumbbell (35/50#)
50 Dumbbell weighted step-ups (20/24" box)
50 Handstand Pushups
200 ft Handstand walk or Bear crawl
50 Dumbbell weighted step-ups (20/24" box)
50 Handstand Pushups
200 ft Handstand walk or Bear crawl
Labels:
Bear Crawl,
Box Jumps,
Gymnastics,
Handstand,
Handstand Pushups,
Lunges,
Weights
Tuesday, March 19, 2019
Tuesday March 19, 2019
10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)
View Previous Times:
Thursday, March 28, 2013
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)
View Previous Times:
Thursday, March 28, 2013
Labels:
Burpees,
Gymnastics,
SDHP,
Thrusters,
Weights
Sunday, March 17, 2019
Sunday March 17, 2019
21 Single-arm dumbbell rows, each arm (35/50#)
9 Ring dips, strict
30 Squats
15 Single-arm dumbbell rows
12 Ring dips
30 Squats
9 Single-arm dumbbell rows
15 Ring dips
30 Squats
9 Ring dips, strict
30 Squats
15 Single-arm dumbbell rows
12 Ring dips
30 Squats
9 Single-arm dumbbell rows
15 Ring dips
30 Squats
Labels:
Gymnastics,
Ring Dips,
Ring Rows,
Squats,
Weights
Monday, March 11, 2019
Monday March 11, 2019
3 Rounds
500m Row
15 Pullups
30 Pushups
500m Row
15 Pullups
30 Pushups
Labels:
Gymnastics,
Metabolic,
Pullups,
Pushups,
Row
Sunday, March 10, 2019
Sunday March 10, 2019
2 Rounds for max reps of:
2 minutes of Shoulder Press (45/65#)
Rest 1 minute
2 minutes of Front Squats (55/75#)
Rest 1 minute
2 minutes of Deadlifts (75/115#)
Rest 1 minute
View Previous Times:
Saturday, April 07, 2018
2 minutes of Shoulder Press (45/65#)
Rest 1 minute
2 minutes of Front Squats (55/75#)
Rest 1 minute
2 minutes of Deadlifts (75/115#)
Rest 1 minute
View Previous Times:
Saturday, April 07, 2018
Labels:
Deadlifts,
Front Squats,
Shoulder Press,
Weights
Thursday, March 7, 2019
Thursday March 07, 2019
4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips
View Previous Times:
Sunday, November 11, 2017
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips
View Previous Times:
Sunday, November 11, 2017
Labels:
Gymnastics,
Kettlebells,
Metabolic,
Ring Dips,
Run,
Weights
Monday, March 4, 2019
Monday March 04, 2019
3 Rounds
21 Back Extension
21 GHD Situps
21 Burpees over bar
21 Push Press (45/75#)
21 Back Extension
21 GHD Situps
21 Burpees over bar
21 Push Press (45/75#)
Labels:
Back Extensions,
Burpees,
Gymnastics,
Push Press,
Situps,
Weights
Sunday, March 3, 2019
Sunday March 03, 2019
25 Toes-to-bar
50 Double Unders
15 Squat Cleans (45/75#)
25 Toes-to-bar
50 Double Unders
13 Squat Cleans (55/85#)
25 Toes-to-bar
50 Double Unders
15 Squat Cleans (60/95#)
50 Double Unders
15 Squat Cleans (45/75#)
25 Toes-to-bar
50 Double Unders
13 Squat Cleans (55/85#)
25 Toes-to-bar
50 Double Unders
15 Squat Cleans (60/95#)
Labels:
Gymnastics,
Jumprope,
Metabolic,
Squat Cleans,
Toes to Bar,
Weights
Thursday, February 28, 2019
Wednesday, February 27, 2019
Wednesday, February 20, 2019
Monday, February 18, 2019
Saturday, February 16, 2019
Wednesday, February 13, 2019
Tuesday, February 12, 2019
Tuesday February 12, 2019
4 Rounds
30 OH Lunges (25/35#)
10 GHD Situps
200m Run
View Previous Times:
Wednesday, August 01, 2018
30 OH Lunges (25/35#)
10 GHD Situps
200m Run
View Previous Times:
Wednesday, August 01, 2018
Labels:
Gymnastics,
Lunges,
Metabolic,
Run,
Situps
Sunday, February 10, 2019
Saturday, February 9, 2019
Saturday February 09, 2019
3 Rounds
7 Muscle-ups
50 Squats
1000M Row
7 Muscle-ups
50 Squats
1000M Row
Labels:
Gymnastics,
Metabolic,
Muscle Ups,
Row,
Squats
Wednesday, February 6, 2019
Wednesday February 06, 2019
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Saturday, May 20, 2017
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Saturday, May 20, 2017
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Tuesday, February 5, 2019
Tuesday, February 06, 2019
1000M Row
10 GHD Situps
10 Back extensions
750M Row
10 GHD Situps
10 Back Extensions
500M Row
10 GHD Situps
10 Back Extensions
250M Row
10 GHD Situps
10 Back extensions
750M Row
10 GHD Situps
10 Back Extensions
500M Row
10 GHD Situps
10 Back Extensions
250M Row
Labels:
Back Extensions,
Gymnastics,
Metabolic,
Row,
Situps
Friday, February 1, 2019
Thursday, January 31, 2019
Thursday January 31, 2019
3 Rounds
15 Squat Cleans (80/135#)
15 Ring Dips
15 Squat Cleans (80/135#)
15 Ring Dips
Labels:
Gymnastics,
Ring Dips,
Squat Cleans,
Weights
Tuesday, January 29, 2019
Tuesday January 29, 2019
AMRAP 12 Minutes
1 Pullup, 2 Pushups, 3 Squats
2 Pullups, 4 Pushups, 6 squats
3 Pullups, 6 Pushups, 9 squats
Continue the sequence with increasing reps until time is up
1 Pullup, 2 Pushups, 3 Squats
2 Pullups, 4 Pushups, 6 squats
3 Pullups, 6 Pushups, 9 squats
Continue the sequence with increasing reps until time is up
Labels:
AMRAP,
Gymnastics,
Pullups,
Pushups,
Squats
Friday, January 25, 2019
Thursday, January 24, 2019
Thursday January 24, 2019
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:
Wednesday, July 05, 2017
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:
Wednesday, July 05, 2017
Monday, January 21, 2019
Monday January 21, 2019
10 Pullups
20 Pushups
30 Squats
2000m Row
15 Pullups
30 Pushups
45 Squats
1000m Row
20 Pullups
40 Pushups
60 Squats
500m Row
20 Pushups
30 Squats
2000m Row
15 Pullups
30 Pushups
45 Squats
1000m Row
20 Pullups
40 Pushups
60 Squats
500m Row
Saturday, January 19, 2019
Saturday January 19, 2019
5 Rounds
1 Minute L-Sit hold
15 Back extensions (controlled)
Rest
1 Mile run for time (time separately)
1 Minute L-Sit hold
15 Back extensions (controlled)
Rest
1 Mile run for time (time separately)
Labels:
1 Mile Run,
Back Extensions,
Gymnastics,
L-Sit,
Metabolic,
Run
Friday, January 18, 2019
Thursday, January 17, 2019
Wednesday, January 16, 2019
Wednesday January 16, 2019
1 Mile Run
Rest
then,
10-9-8-7-6-5-4-3-2-1
Wallballs
Kettlebell Swings
Rest
then,
10-9-8-7-6-5-4-3-2-1
Wallballs
Kettlebell Swings
Labels:
1 Mile Run,
Kettlebells,
Metabolic,
Run,
Wallballs,
Weights
Sunday, January 13, 2019
Sunday January 13, 2019
3 Rounds
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)
View Previous Times:
Tuesday, September 04, 2018
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)
View Previous Times:
Tuesday, September 04, 2018
Labels:
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Saturday, January 12, 2019
Tuesday, January 8, 2019
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