Back Squat

Back Squat 3-3-3-3-3 reps

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Compare to 071004.

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

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Compare to 071113.

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

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Monday, February 25, 2008

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Compare to 070910.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 080117.

Four rounds for time of:
Run 400 meters
50 Squats

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Compare to 060526.

Hang squat clean

Hang squat clean 3-3-3-3-3-3-3 reps

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Front Squat -rest

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 080107.

"Annie" -rest

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

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Compare to 070703.

Run 5 K -rest

Run 5 K

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Compare to 080209.

"Fran" -rest

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Compare to 071228.

"Randy"

75 pound Power snatch, 75 reps

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OR

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

"Nate"

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

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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OR

Three efforts for time of:
Run 800 meters (0.5 mile)
or
Row 1000meters

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Rest between efforts.

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

Deadlift 1-1-1-1-1-1-1 reps

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Compare to 080120.

OR

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

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Run or Row 5K

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Compare to 080116.

OR

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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Compare to 070712.

Push Jerk 3-3-3-3-3-3-3 reps

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Compare to 071210.

OR

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

Mini Metcon - Tabata duo
-Double Unders
-Sit-ups

That's 8 rounds of Double Unders followed by 8 rounds of Sit-ups.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

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These are squat not power snatches.

OR

"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 to comments.

Compare to 080105.

Back Squat

Back Squat 3-3-3-3-3 reps

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Compare to 071004.

OR

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

"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 to comments.

Compare to 080105.

OR

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

Run 10 K

Run 10 K

Post time to comments.

Compare to 071019.