Tuesday/Wednesday the 7th/8th of April, 2009
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Where do we go for the mixes we play in the gym? A lot of places, this is but one…Subnav.com
Monday the 6th of April, 2009
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
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Saturday the 4th of April, 2009
Hang power clean and jerk 1-1-1-1-1-1-1 reps
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Friday the 3rd of April, 2009
“Nancy“
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Thursday the 2nd of April, 2009
Five rounds for time:
5 Handstand Push Ups
30 Double unders
Sprints
Complete Ten (10) 40 yard sprints.
Start the clock on the first sprint and complete a 40 yard sprint every 30 seconds. If you run the sprint in 5 seconds you have 25 seconds to recover. If it takes you 10 seconds then you have 20 seconds to recover. Keep the clock running until finished.
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Wednesday the 1st of April, 2009
“Triple Fran”
21-15-9
Thrusters 95/65
Pull ups
Three rounds for time.
Monday the 30th of March, 2009
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Squatting Band Row (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Saturday the 28th of March, 2009
During a forty five minute block of time work on form and feeling. Perform the following in any order:
5 handstands
25 ring dips
5 muscle ups
25 GHD sit ups
3 plank holds
3 L sits
10 plio push ups
10 plio pull ups
Friday the 27th of March, 2009
10 rounds for time of:
10 Pull-ups
10 Ring dips
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Thursday the 26th of March, 2009
Front squat 3-3-3-3-3 reps
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