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Friday, May 29, 2009

Gymnastics

Muscle-Ups
30 Reps for time

Thursday, May 28, 2009

Thrusters

Thrusters
1-1-1-1-1-1-1

Monday, May 25, 2009

"Barbara"

5 Rounds each for time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Sunday, May 24, 2009

CFT and CFE

CFT
Back Squat x1
Shoulder Press x1
Dead Lift x1

CFE
All out sprints
3 Rounds of:
5 seconds on, 10 seconds off, 20 on, 10 off, 10 on, 10 off, 30 on, 10 off, 15 on, 10 off, 25 on, 10 off

Thursday, May 21, 2009

"Twins"

2 rounds of each couplet for time:
750m Row
20 Hand Stand Push Ups
then..
20 Thrusters, 115lbs
20 L-Pull ups
3-2-1 Go!

Tuesday, May 19, 2009

Death on the rower

Row 500m
30 Reps bench press, bodyweight
Row 1000m
20 Reps bench press
Row 2000m
10 Reps bench press

Monday, May 18, 2009

4 Rounds
100ft Walking Lunges, 30lb dumbbells
30 Box Jumps, 24in
20 Pull ups, 30lbs

3-2-1 Go!

Saturday, May 16, 2009

Diane

21-15-9
Dead Lift 225lbs
Hand Stand Push ups

3-2-1 Go!

Core Strength?

5 Rounds
30 Sit Ups
25 Back Extensions

Wednesday, May 13, 2009

Power Clean/ Cindy

May 12 
1 Rep Max Power Clean
 
May 13
Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Monday, May 11, 2009

Squat!

Back Squat
5-5-5-5-5

Zone/Diet Challenge
either record a week of a diet log (which should lead to the next option) or give the Zone Diet a try for a solid month!

400 repeats!

Warm- Up
CFE drills
4x400 w/ 2 min. rest

Saturday, May 9, 2009

Grace

30 Reps Clean and Jerk

Friday, May 8, 2009

Push Jerk

7x1 Push Jerk (max weight)
5 Rounds
100 Single Unders
30 Squats

Tuesday, May 5, 2009

Squats, Pull Ups

5x3 Front Squats
10 Rounds
3 weighted pull ups
5 dead hang pull ups
7 kipping pull ups
(if you can't do weight pull ups do the pull up ladder.. 1 pull up 1st min, 2 pull up 2nd min, etc.)

Sunday, May 3, 2009

Updates

Last two workouts
"Tabata Something Else"
Pull ups
Push ups
Sit ups
Squats

Taken from a Regional Qualifier
7 Deadlift, 275lbs
30 squats
7 HSPU