Wednesday, July 30, 2014

20140731

Squat clean 1-1-1-1-1 reps

Post loads to comments.

Tuesday, July 29, 2014

20140730

Muscle-up biathlon

For time:
Run 400 meters
18 muscle-ups
Run 400 meters
15 muscle-ups
Run 400 meters
12 muscle-ups

Each time you break a set of muscle-ups, run a 200-meter penalty.  Post time to comments.

Monday, July 28, 2014

20140729

21-15-9 Complex

For time:
8 deadlifts, 155 pounds
7 cleans, 155 pounds
6 snatches, 155 pounds
8 pullups
7 chest-to-bar pullups
6 bar muscle-ups
6 deadlifts, 155 pounds
5 cleans, 155 pounds
4 snatches, 155 pounds
6 pullups
5 chest-to-bar pullups
4 bar muscle-ups
4 deadlifts, 155 pounds
3 cleans, 155 pounds
2 snatches, 155 pounds
4 pullups
3 chest-to-bar pullups
2 bar muscle-ups

Post time to comments.

Sunday, July 27, 2014

20140728

"Triple 3"

For time:
Row 3000 meters
300 double unders
Run 3 miles

Post time to comments.

Thursday, July 24, 2014

20140725

21-18-15-12-9-6-3 reps for time of:
GHD situps
Back extensions
Overhead squats, 95 pounds

Post time to comments.

Wednesday, July 23, 2014

20140724

Three rounds for time:
135 pound hang power clean, 15 reps
Burpees, 15 reps

Post time to comments.

Tuesday, July 22, 2014

20140723

Run 1 mile
Rest 5 minutes
Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Post time for each run to comments.

Monday, July 21, 2014

20140722

For time:
50 dumbbell deadlifts, 50-pound dumbbells
50 pullups
50 deadlifts
50 pushups
50 deadlifts
50 situps
50 deadlifts
50 squats

Post time to comments.

Sunday, July 20, 2014

20140721

Press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.

Thursday, July 17, 2014

20140718

10-9-8-7-6-5-4-3-2-1 reps for time of:
Wall ball shots, 20 pound ball to 10 foot target
Kettlebell swings, 1.5 pood
Burpees
Row, calories

Post time to comments.

Wednesday, July 16, 2014

20140717

21-15-9 reps for time of:
Deadlift, 225 pounds
Strict press, 95 pounds
GHD situps

Post time to comments.

Tuesday, July 15, 2014

20140716

"Murph"

For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition the pullups, pushups, and squats as needed.  Wear your body armor if you have it.

Post time to comments.

Monday, July 14, 2014

20140715

As many reps as possible:
Bodyweight bench press

As many reps as possible:
Bodyweight back squat

Post reps completed for each exercise to comments.  Rest as needed between exercises.  USE SPOTTERS. 

Sunday, July 13, 2014

20140714

30 rounds for time of:
1 clean and jerk, 135 pounds
1 burpee pullup

Post time to comments.

Thursday, July 10, 2014

20140711

5 rounds for time of:
20 pullups
30 kettlebell swings, 1.5 pood
40 pushups
50 squats

Post time to comments.

Wednesday, July 9, 2014

20140710

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Tuesday, July 8, 2014

20140709

As many rounds as possible in 8 minutes of:
275 pound deadlift, 5 reps
135 pound push press, 5 reps

Post rounds and reps completed to comments.

Monday, July 7, 2014

20140708

Three rounds for time:
Run 800 meters
20 pound medicine ball squat cleans, 50 reps

Post time to comments.

Sunday, July 6, 2014

20140707

"Mutant Jackie"

For time:
Row 1000 meters
95 pound thrusters, 50 reps
45 pound weighted pullups, 30 reps

Post time to comments.

Thursday, July 3, 2014

20140704

4 rounds for time of:
17 burpees
Row 76 calories

Post time to comments.

Wednesday, July 2, 2014

20140703

Overhead squat 5-5-5-5-5 reps
Front squat 5-5-5-5-5 reps
Back squat 5-5-5-5-5 reps

Try to increase the load on each set.  Post loads to comments.

Tuesday, July 1, 2014

20140702

"Nicole"

As many rounds as possible in 20 minutes of:
Run 400 meters
Max reps pullups

Post total number of pullups completed to comments.