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

Compare to 050921.

Saturday 051210

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.

Friday 051209

Three rounds for time of:

Run 100 meters

50 Push-ups

Run 100 meters

50 Sit-ups

Run 100 meters

50 Squats

Run 100 meters

50 Back extensions

Thursday 051208

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Tuesday 051206

For time:

Run 1 mile

100 Sit-ups

100 Back extensions

Run 1 mile

Mix and match back extensions and sit-ups as needed.

"Tabata Something Else"

"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.

Sunday 051204

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Friday 051202

21-18-15-12-9-6 and then 3 rep rounds of:

Handstand push-ups

L-Pull-ups

Thursday 051201

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Wednesday 051130

Complete as many rounds in 20 minutes as you can of:

15 Double-unders

15 Burpees

15 Box Jump

15 ft Rope climb, 1 ascent