Wednesday, July 28, 2010

Deadlift 1-10-1-20-1-30

315-245-335-185-350-135

Sunday, July 25, 2010

Squat

45x5x2

95x5x1

135x3x1

185x2x1

275x5x2

250x5x1

For 20 minutes:

Run 400m

Rest for the exact time of the previous run

Covered 4,800m

Friday, July 23, 2010

"Joshie"

Three rounds for time of:

40lb dumbbell snatch, 21 reps, right arm

21 L pull-ups

40 dumbbell snatch, 21 reps, left arm

21 L pull-ups

Completed in 22:25

Thursday, July 22, 2010

Five rounds for time of:

115lb thrusters, 15 reps

Run 400m

Completed in 22:14

Wednesday, July 21, 2010

"Johnson"

AMRAP in 20 minutes of:

245lb deadlift, 9 reps

8 MUs

135lb squat clean, 9 reps

Completed 3 rounds plus 8 MUs

Friday, July 16, 2010

Walking lunge, 100ft

21 pull-ups

21 sit-ups

Walking lunge, 100ft

18 pull-ups

18 sit-ups

Walking lunge, 100ft

15 pull-ups

15 sit-ups

Walking lunge, 100ft

12 pull-ups

12 sit-ups

Walking lunge, 100ft

9 pull-ups

9 sit-ups

Walking lunge, 100ft

6 pull-ups

6 sit-ups

Completed in 12:15

Thursday, July 15, 2010

For time:

225lb back squat, 20 reps

40 Toes to bar

60 KB swings, 1 pood

Completed in 9:05

Wednesday, July 14, 2010

"Luce"

Three rounds for time of:

Run 1km

10 Muscle-ups

100 squats

Completed in 25:47

Saturday, July 10, 2010

As Many Rounds As Possible in 15 minutes of:

45lb dumbbell push jerk, 5 reps

30" box jumps, 7 reps

16 rounds

Friday, July 9, 2010

Ten rounds for time of:

10 pull-ups

10 dips

10 sit-ups

10 squats

Completed in 13:19

Thursday, July 8, 2010

Clean (squat)

3-3-3-3-3

135-155-175-185-200 (failed)

Wednesday, July 7, 2010

Five rounds for time of:

135lb barbell overhead walk, 40 meters

30, 20lb dumbbell thrusters

75lb dumbbell farmers walk

Completed in 28:18

Friday, July 2, 2010

Five rounds for time and load of:

Deadlift, 5 reps (275lbs)

5 ring handstand push-ups

Completed in 9:40

Sunday, June 27th, 2010

Five rounds for time of:

110 single unders

30 vertical jumps

20 kettlebell swings, 1 pood

Completed in 15:05

Friday, June 25, 2010

"Cindy"

AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

27 rounds

Thursday, June 24, 2010

Five rounds of:

45lb barbell overhead lunges, 50 feet

21 burpees

Completed in: 14:12

Wednesday, June 23, 2010

OHS

1-1-1-1-1-1-1

115-125-135-155-165 (no lift)-165 (no lift)- 165 (no lift)

Sunday, June 20, 2010

10 Rounds of:

Run 100m

Rest 90 seconds

1. 16.17

2. 19.10

3. 17.90

4. 19.10

5. 18.60

6. 18.80

7. 19.90

8. 19.60

9. 20.0

10. 22.8