Tuesday, August 31, 2010

Monday, August 30, 2010

21-15-9 reps

35lb kettlebell turkish get-ups right arm
35lb kettlebell turkish get-ups left arm
45lb barbell Sotts press

Sunday, August 29, 2010

5 rounds for time

8 ctb
8 ring dips
10 ohs 95lbs
10 toes to bar
15 situps

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Saturday, August 28, 2010

Friday, August 27, 2010

Thursday, August 26, 2010

Wednesday, August 25, 2010

Test 5

800 m run
21 thrusters 75lbs
21 L pullups

Test 3

tabata squats
muscle ups for 4 min

score is lowest number of reps in the tabata multiplied by the number of muscle ups

Tuesday, August 24, 2010

5 rounds for time

30 jump and touch a target 18 in above tiptoe reach
25 squats
20 situps
15 pushups
10 pullups

Monday, August 23, 2010

Sunday, August 22, 2010

400 yards of lunges

for time and steps.... ouch

Saturday, August 21, 2010

Friday, August 20, 2010

3 RFT

21 pullups
21 ring dips
50 squats

Thursday, August 19, 2010

Wednesday, August 18, 2010

"Nate"

AMRAP 20 min

2 Muscle ups (I'll be doing jumping MUs)
4 HSPU
8 KB swings 1.5 pood

Tuesday, August 17, 2010

Sprints, Rests

15 rounds: sprint 20 sec, rest 40 sec

Monday, August 16, 2010

Wall Ball and Squat Snatches

3 Rounds for time

20lb wall ball to 8.5 ft target x 30 reps
45lb squat snatch x 30 reps

Sunday, August 15, 2010

Saturday, August 14, 2010

Friday, August 13, 2010

Annie

50-40-30-20-10 reps of
Double Unders
Situps

Thursday, August 12, 2010

"Coe"

10 rounds for time:

10 thrusters 95lbs
10 ring pushups

Tuesday, August 10, 2010

Rest

"Rest is not idleness, and to lie sometimes under the trees on a summer's day, listening to the murmur of water, or watching the clouds float across the sky is by no means a waste of time."
-John Lubbock

ADAM BROWN

2 rounds:

205LB deadlift x 24
24in box jumps x 24
35lbs KB thrusters x 24
pushups x 24
24in box jumps x24
35lb KB thrusters x 24
115lb cleans x 24

Monday, August 9, 2010

Ground To Overhead and Runs

3 rounds for time:

GTO 95lbs x10
Run 50m x 4 shuttle sprints

Sunday, August 8, 2010

Backsquats, Burpees, and Buncha Lunges

AMRAP 20 min

Clean and press 155lb
Back squat 155lb x 7
walking lunge right hand with 35lb KB overhead 10 steps
Burpees 7 reps
Walking lunge left hand with 35lb KB overhead 10 steps

Saturday, August 7, 2010

Friday, August 6, 2010

5 rounds for time

5 muscle ups
10 OHS 115lb
15 toes to bar
20 situps

Thursday, August 5, 2010

This sounds hard (really, really hard). I'll let you know.

3 rounds for time:

50 x 35lb kettlebell SDHP
30 x 24in Box Jump
25 x Supermans
20 x Deadlifts 205lbs

Wednesday, August 4, 2010

Snatch Max, C&J Max, and an AMRAP

1 rep max snatch- post in kg
1 rep max clean and jerk- post in kg

then

10 min AMRAP:

6 squat cleans 55kg
12 pullups
24 double unders

Total score is the sum of the kg from the max loads plus reps in the AMRAP

Tuesday, August 3, 2010

Monday, August 2, 2010

Double Unders and Thrusters

3 rounds for time

50 double unders
20 thrusters with 55lb KB

Sunday, August 1, 2010

Squat Clean Thrusters and CTB

5 Rounds for time:

115lb squat clean thrusters, 5 reps
Chest to bar pullups, 10 reps