Saturday 061014

Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Friday 061013

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

J.T."

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Tuesday 061010

For time:

20 inch Box jump, 50 reps

Rope climb, 5 ascents

1.5 pood Kettlebell swing, 50 reps

50 sit-ups

40 pound dumbbell Hang power clean, 50 reps

800 meter Run

50 Back extensions

Sunday 061008

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Annie

"Annie"

50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

Thursday 061005

Three efforts for time of:

Run 800 meters

Wednesday 061004

Three rounds for time of:

95 pound Overhead squat, 15 reps

15 L Pull-ups

95 pound Split-jerk, 15 reps

15 Knees to elbows

95 pound Hang clean, 15 reps

15 Back extensions, with 25 pounds

Nasty Girls

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

95 pound Hang power cleans, 10 reps