Tuesday, October 30, 2007

Wednesday 31st October


3 Rounds for time:
Run 400m
21 SDHP
15 Single leg squats (each leg)
9 Pushups

Tuesday 30th October


REST DAY

Monday 29th October


With a continuously running clock do
one pull-up the first minute,
two pull-ups the second minute,
three pull-ups the third minute...

continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

Sunday, October 28, 2007

Sunday 28th October

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

Saturday 27th October

1/2 Murph with a twist
For time:
Run 800m
25 Burpees
50 Pullups
75 Pushups
150 Squats
Run 800m
If you have a 10lb weight vest, wear it

Friday, October 26, 2007

Friday 26th October


REST DAY

Thursday 25th October

For Time:
Dumbbell "Koala" Bear
Using a pair of dumbbell equalling 25% of your body weight

1 Pushup
1 Single arm row from plank, each arm
10 Thrusters
2 Pushups
2 Single arm rows from plank, each arm
10 Thrusters
3 Pushups
3 Single arm rows from plank, each arm
10 Thruster

Continue increasing by one each time till you reach 10 pushups and rows each arm finish off with 10 thrusters

Wednesday 24th October

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups



Start Pullups within 30 seconds of final press.


Rest 3 minutes between rounds


Post reps and weight for both exercises in all rounds.

Tuesday, October 23, 2007

Tuesday 23rd October

For time:
Run 600m
Row 500m
50 Double unders
Run 600m

Post time to comments

Thursday, October 18, 2007

Tuesday, October 16, 2007

Tuesday 16th October


"Nancy"

For time:
5 Rounds
400m Run
15 Over Head Squats (96/65lbs)

Monday 15th October

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Sunday 14th October


REST DAY

Saturday, October 13, 2007

Friday, October 12, 2007

Friday 12th October

"Pam"
For time
21Kettlebell swings
21 Pushups
400m Run
15 Kettlebell swings
15 Pushups
400m run
9 Kettlebell swing
9 Pushups
400m run

Thursday, October 11, 2007

Thursday 11th October

Every minute on the minute of 20 minutes
5 Deadlifts
5 Hang Cleans
5 Thrusters

Use the same pair of dumbbells for each exercise. Your score is number of rounds completed on the minute = X, multiplied by weight lifted Z. If you fall behind the timer your score is X x Z plus the remaining rounds lifted Y.
OR (XxZ ) + Y = Score

Sunday, October 07, 2007

Sunday 7th October


For time:
30 Box Jumps
10 Pushups
1 Rope Climb
20 Box Jumps
20 Pushups
1 Rope Climb
10 Box Jumps
30 Pushups
1 Rope climb

Saturday 6th October


REST DAY

Friday 5th October

For Time:
Run 400m
21 Pushups
15 Thrusters
9 Ring Dips
Run 400m
21 pushup
15 Thrusters
9 Ring Dip
Run 400m
21 Pushups
15 Thrusters
9 Ring Dips
Run 400m


Thursday, October 04, 2007

Thursday 4th October

For Time:
50 Pushups
10 KB Wind mills (5 each side)
40 Walking Lunges
20 Kettlebell Swings (10 each arm)
30 Situps
30 KB Press (15 each arm)
20 Dips
40 Single hand KB Deadlifts ( 20 each arm)
10 Burpees
50 KB squats

Post time to comments

Wednesday 3rd October

For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

Post time to comments.

Tuesday 2nd October


REST DAY

Monday 1st October

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Post time to comments.

Sunday 30th September


Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.

Saturday 29th September

"300"
25 Pullups
50 Deadlift 135lbs
50 Box Jumps
50 Floor wipers
50 Kettlebell Clean and Press
25 Pullups