Saturday, September 18, 2010

3x5 Deadlift (225lbs)

With a 45lb bar, 21-15-9

turkish get up, alternating arms

snatch balance

DNF

Friday, September 17, 2010

3x5 Bench (155lbs)

21-18-15-12-9-6-3

SDHP, 75lbs

Push Jerk, 75lbs

Completed in 10:17

Wednesday, September 15, 2010

3x5 squat (225lbs)

For Time:

21-18-15-12-9-6-3

Strict pull-ups

HSPUs

Completed in 16:32

Saturday, September 11, 2010

"Test 3"

Tabata Squats (23)

Max reps of MUs in 4 minutes (33)

Friday, September 10, 2010

5 Rounds for time of:

50 jump and touch (high as possible)

40 squats

30 sit-ups

20 push-ups

10 pull-ups

Completed in 23:54

Thursday, September 9, 2010

400m walking lunge (382 steps)

Completed in 10:20

Wednesday, September 8, 2010

30-25-20-15-10 reps of:

Burpees

Box Jumps, 24"

Toes to Bar

Completed in 19:37

Sunday, September 5, 2010

Three Rounds for time of:

5 weighted pull-ups

21 ring dips

50 squats

Saturday, September 4, 2010

20 minute AMRAP of:

2 MUs

4 HSPUs

8 KB swings, 1 pood

Completed 19 rounds

Friday, September 3, 2010

15 Rounds for distance of:

sprint 20 seconds

rest 40 seconds

Total .98 miles

Wednesday, September 1, 2010

Weighted Pull-Ups

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

50-60-70-80-90(fail)-90-90(fail)

Saturday, August 28, 2010

"Annie"

50-40-30-20-10

Double unders (subbed double amount of single unders)

Sit-Ups

Wednesday, August 25, 2010

"Coe"

10 Rounds for time of:

95lb thruster, 10 reps

10 ring push-ups

Thursday, August 19, 2010

3 rounds for time of:

10 reps, 95lb ground to overhead

200 yard shuttle, 50 yard stops

6:21

Wednesday, August 18, 2010

AMRAP in 20 mins of:

185lb back squat, 7 reps

45lb dumbbell OH walking lunge, 10 steps (right arm)

7 Burpees

45lb dumbbell OH walking lunge, 10 steps (left arm)

Five rounds plus five OH lunges (left arm)

Tuesday, August 17, 2010

Five rounds for time of:

5 MUs

115lb OHS, 10 reps

15 toes to bar

20 GHD sit ups

Monday, August 16, 2010

Three rounds for time of:

Row 500m

30 box jumps, 24"

25 back extensions

205lb deadlift, 20 reps