Sunday 031207

How many rounds can you complete in 20 minutes of:

Deadlift 10RM X 7

15 Push-ups

Post load and number of rounds completed to comments.

"Elizabeth"

"Elizabeth"

21-15-and 9 reps of:

Clean 135 pounds

Ring Dips

Thursday 031204

Run 5K

"Chelsea"

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?

Monday 031201

For time:

25 Kettlebell swings

Run 200 meters

25 straight-arm pulls to inverted hang

Run 200 meters

20 Kettlebell swings

Run 200 meters

20 straight-arm pulls to inverted hang

Run 200 meters

15 Kettlebell swings

Run 200 meters

15 straight-arm pulls to inverted hang

Run 200 meters

10 Kettlebell swings

Run 200 meters

10 straight-arm pulls to inverted hang

Use pull-up bar or rings for straight-arm pull to inverted hang. Use false grip on rings. Use 2 pood Kettlebell on swings. Post time to comments.

Sunday 021130

For time:

Run 800 meters

15 left-legged pistols

15 right-legged pistols

25 sit-ups

12 left-legged pistols

12 right-legged pistols

25 sit-ups

9 right-legged pistols

9 left legged pistols

25 sit-ups

Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Saturday 031129

For time:

Run 400 meters

25 left arm snatches

25 right arm snatches

25 pull-ups

Run 400 meters

20 left arm snatches

20 right arm snatches

20 pull-ups

Run 400 meters

15 left arm snatches

15 right arm snatches

15 pull-ups

Run 400 meters

Use 1½ pood Kettlebell or 55 pound dumbbell for snatches. Post time to comments.

Thursday 031127

Powerclean 5-5-3-3-3-1-1-1-1 reps.

Practice handstand for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets. Post loads and handstand progress to comments.

Wednesday 031126

Back Squat 5-5-3-3-3-1-1-1-1 reps.

Practice L sit & L sit pirouettes for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets. Post loads and L sit progress to comments

Tuesday 031125

Snatch 5-5-3-3-3-1-1-1-1 reps.

Practice handstand for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets. Post loads and handstand progress to comments.