103105

Complete for time:

45# Sumo deadlift highpull, 40 reps
45# Push press, 21 reps
Ring Pull-ups, 21 reps
45# Sumo deadlift highpull, 4o reps
45# Push press, 15 reps
Ring Pull-ups, 15 reps
45# Sumo deadlift highpull, 40 reps
45# Push press, 9 reps
Ring Pull-ups, 9 reps

Post time to comments.

Do the Burgener warm-up and practice cleans with light weight afterwards for fifteen minutes.

102805

3 Rounds of:

1 mile timed run
100 sit-ups

Post time of each mile to comments. Use the 100 sit-ups as active recovery for the next mile run.

102705

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

95-pound barbell thruster
Pull-ups

Post time to comments.

102605

For time:

4 rounds of:

600 meter run
50 Sit-ups/Knee-to-Elbows/V-ups/Sit-ups


For the first round perform 50 sit-ups. The second round perform 50 Knee-to-Elbows, the third 50 v-ups, and finally 50 sit-ups the last round. Post time to comments.

102505

For Time:

30 reps Clean & Jerk

Post load and time to comments as pounds per second. Example: 135 pounds/3:20 = .675 pounds/second

102405

Complete Seven rounds for time:

5 Hand Stand Push-ups
10 Ring Pull-ups
20 Squats

or

10 Overhead Presses 40#
30 Jumping Ring Pull-ups
20 Squats

Post time to comments.

102105

Choose any one of the three workouts for today.

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or

"Annie"

For time:

Reps of 50, 40, 30, 20 and 10 of:

Double unders
Sit-ups

or

"Kelly"

5 Rounds for time of:

Run 400 meters
30 Box Jumps, 24 inch box
30 Wall Ball shots, 20 pound medicine ball

Post exercise chosen and time for completion to comments.

102005

Complete for time:

21 Weighted Burpees, 20 pounds
21 Pull-ups
30 pound Walking lunges, 21 reps each leg
15 Weighted Burpees, 20 pounds
15 Pull-ups
30 pound Walking lunges, 15 reps each leg
9 Weighted Burpees, 20 pounds
9 Pull-ups
30 pound Walking lunges, 9 reps each leg

101905

Complete for time:

Reps of 15, 12, and 9 of

Front Squat, 135 pounds
Weighted Pull-ups, 40 pounds

then

Row 2000 meters

Post time to comments.

101805

Complete for time reps of 30, 25, 20, 15, 12, 9, 6, 3 and 1 of:

55# Dumbbell Swings
Push-ups
Ring Pull-ups

Post time to comments.

101705

Complete 3 rounds for time of:

Run 600 meters
55 pound Dumbbell Thrusters, 21 reps
Pull-ups, 21 reps
Sit-ups, 21 reps

Post time to comments.

101405

Complete as many rounds as you can in twenty minutes of:

False Grip Ring Pull-ups, 10 reps
Handstand Push-ups, 10 reps

Post number of rounds completed and any partial rounds to comments.

101305 "Karen"

"Karen"

Complete for time:

150 Wall Ball shots

Post time to comments.

101205

Complete 3 rounds for time:

55 pound Dumbbell Hang Clean, 20 reps
15 Knee to Elbows
55 pound Dumbbell Snatch, 20 reps
15 Good Mornings
55 pound Dumbbell Thrusters, 20 reps
15 Flutter kicks, 4 count
55 pound Dumbbell Push Jerk, 20 reps
15 V-ups

Post time to comments.

101105

Deadlift 3-3-3
Front Squat 3-3-3
Clean 3-3-3
Push Jerk 3-3-3

45 Burpees

Post loads used and time to complete burpees to comments.

"Honey Girl" on Columbus Day 101005

Happy Columbus Day! This day happens to be my Mother's birthday as well. So todays workout is named after her, "Honey Girl."

Reps of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 of

Pull-ups
Push-ups X 2
Sit-ups X 3
Squats X 4

For example, on the first set complete one pull-up, two push-ups, three sit-ups, and four squats. And, on the tenth set complete 10 pull-ups, 20 push-ups, 30 sit-ups, 40 squats and then proceed back down the pyramid.

Post time to comments.

Hoover Ball

Change of pace. Play a game of Hoover ball with some friends and use an 8lb medicine ball.

Click below for rules of the game.

http://www.jumpusa.com/hooverball2.html

Enjoy!!

100605 "Modified Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Sit-ups

Post total rounds and any partial rounds to comments.

Follow with 20 minutes of technique practice for the snatch.

100505

Rounds at 15-13-11-9-7-5-3 and 1 reps of:

Deadlift
Ring Dip

Post load and time to comments. Use one weight for all the deadlifts. Dips are rock bottom. If dips are not done on the rings then double the number of reps for each set.

100405

7 rounds, for total reps, with 60 second at each exercise:

95-pound Thruster
Pull-ups

This is a fourteen-minute workout; the clock does not stop though the athlete may.
Post total reps to comments.

100305

Complete for time:

40 Dumbbell Snatches each arm, 40 pounds
15 Pull-ups or 30 Jumping Pull-ups
30 Dumbbell Snatches each arm, 40 pounds
15 Pull-ups or 3o Jumping Pull-ups
20 Dumbbell Snatches each arm, 40 pounds
15 Pull-ups or 30 Jumping Pull-ups
10 Dumbbell Snatches each arm, 4o pounds
15 Pull-ups or 30 Jumping Pull-ups

Post time to comments.