Snatch Balance 1-1-1-1-1-1-1-1
For time: 50/30 Handstand Push-Ups . . . with a catch.
Every time you come off the wall you must run 100 meters before resuming with handstand push-ups.
Post total time.
Wednesday, November 30, 2011
Tuesday, November 29, 2011
Tuesday 111129
Pull-up (weighted) 5-5-5
Set 1 65% of 1RM for 5 reps
Set 2 75% of 1RM for 5 reps
Set 3 85% of 1RM for AMRAP (goal 5 reps)
Set 1 65% of 1RM for 5 reps
Set 2 75% of 1RM for 5 reps
Set 3 85% of 1RM for AMRAP (goal 5 reps)
Monday, November 28, 2011
Monday 111128
Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post total time.
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post total time.
Friday, November 25, 2011
Thursday, November 24, 2011
Thursday 111124
3 rounds of:
Turkey
Green Bean Casserole
Yams
Mashed Potatoes
Stuffing
Cranberry Sauce
Pumpkin Pie
Watch Football
Rest 2 Hours
Post total calories consumed
Turkey
Green Bean Casserole
Yams
Mashed Potatoes
Stuffing
Cranberry Sauce
Pumpkin Pie
Watch Football
Rest 2 Hours
Post total calories consumed
Wednesday, November 23, 2011
Wednesday 111123
Barbara
Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.
Rest precisely three minutes between each round.
Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.
Rest precisely three minutes between each round.
Monday, November 21, 2011
Sunday, November 20, 2011
Monday 111121
For Time:
800 m Run
9 Power Clean & Jerks 185 lbs
9 Ring Dips
6 Power Clean & Jerks 185 lbs
6 Ring Dips
3 Power Clean & Jerks 185 lbs
3 Ring Dips
1000 m Row
Post total time.
800 m Run
9 Power Clean & Jerks 185 lbs
9 Ring Dips
6 Power Clean & Jerks 185 lbs
6 Ring Dips
3 Power Clean & Jerks 185 lbs
3 Ring Dips
1000 m Row
Post total time.
Thursday, November 17, 2011
Wednesday, November 16, 2011
Thursday 111117
Front Squat 5 reps @75% of 1RM
Front Squat 3 reps @85% of 1RM
Front Squat 1 rep+ @95% of 1RM
Front Squat 3 reps @85% of 1RM
Front Squat 1 rep+ @95% of 1RM
Tuesday, November 15, 2011
Wednesday 111116
For Time:
20 Calorie Row
30 Wall Balls
20 Toes-to-Bars
30 Box Jump (24 in.)s
20 Summo Dl High Pulls 2 pood or heavier
30 Burpees
20 Shoulder-to-Overheads 135/95 lbs
30 Calorie Row
20 Calorie Row
30 Wall Balls
20 Toes-to-Bars
30 Box Jump (24 in.)s
20 Summo Dl High Pulls 2 pood or heavier
30 Burpees
20 Shoulder-to-Overheads 135/95 lbs
30 Calorie Row
Monday, November 14, 2011
Monday 111114
8 rounds for time of:
10 Overhead Squats 95 lbs
10 Burpee (bar facing)s
200 m Run
Post total time.
10 Overhead Squats 95 lbs
10 Burpee (bar facing)s
200 m Run
Post total time.
Saturday, November 12, 2011
Friday, November 11, 2011
Friday 111111
For Time:
800 m Run
25 Wall Balls 20 lbs
Rest
75 Double Unders
35 Kettlebell Swings 1.5 pood
Rest
800 m Run
45 Burpees
Post total time.
800 m Run
25 Wall Balls 20 lbs
Rest
75 Double Unders
35 Kettlebell Swings 1.5 pood
Rest
800 m Run
45 Burpees
Post total time.
Thursday, November 10, 2011
Thursday 111110
Front Squat 3 reps @70% of 1RM
Front Squat 3 reps @80% of 1RM
Front Squat 3 reps+ @90% of 1RM
Front Squat 3 reps @80% of 1RM
Front Squat 3 reps+ @90% of 1RM
Tuesday, November 8, 2011
Monday, November 7, 2011
Sunday, November 6, 2011
Monday 111107
For Time:
1000 m Row
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
800 m Run
Post total time.
1000 m Row
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
800 m Run
Post total time.
Friday, November 4, 2011
Thursday, November 3, 2011
Friday 111104
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.
Wednesday, November 2, 2011
Thursday 111103
Front Squat 5 reps @65% of 1RM
Front Squat 5 reps @75% of 1RM
Front Squat 5 reps+ @85% of 1RM
Front Squat 5 reps @75% of 1RM
Front Squat 5 reps+ @85% of 1RM
Tuesday, November 1, 2011
111102
Set a cone at 20 meters.
Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
www.movember.com
During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital funds and awareness for men’s health, specifically prostate cancer and other cancers that affect men.Once registered at www.movember.com, men start Movember 1st clean shaven. For the rest of the month, these selfless and generous men, known as Mo Bros, groom, trim and wax their way into the annals of fine moustachery. Supported by the women in their lives, Mo Sistas, Movember Mo Bros raise funds by seeking out sponsorship for their Mo-growing efforts.
Mo Bros effectively become walking, talking billboards for the 30 days of November. Through their actions and words they raise awareness by prompting private and public conversation around the often ignored issue of men’s health.
At the end of the month, Mo Bros and Mo Sistas celebrate their gallantry and valor by either throwing their own Movember party or attending one of the infamous Gala Partés held around the world by Movember, for Movember.
Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
www.movember.com
During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital funds and awareness for men’s health, specifically prostate cancer and other cancers that affect men.Once registered at www.movember.com, men start Movember 1st clean shaven. For the rest of the month, these selfless and generous men, known as Mo Bros, groom, trim and wax their way into the annals of fine moustachery. Supported by the women in their lives, Mo Sistas, Movember Mo Bros raise funds by seeking out sponsorship for their Mo-growing efforts.
Mo Bros effectively become walking, talking billboards for the 30 days of November. Through their actions and words they raise awareness by prompting private and public conversation around the often ignored issue of men’s health.
At the end of the month, Mo Bros and Mo Sistas celebrate their gallantry and valor by either throwing their own Movember party or attending one of the infamous Gala Partés held around the world by Movember, for Movember.
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