Saturday 030628

Run 5K

Find the steepest, hottest, ugliest 5K you can and run it for time. Share your results to comments. If you can share photos send them to [email protected]

Friday 030626

50 Pull-ups

200 Squats

75 Push-ups

Thursday 030625

Complete 10 rounds of:

Deadlift 1 rep

12 Push-ups

Divide deadlift weight by time to completion in seconds.

Tuesday 030624

In one hour complete 7 rounds of:

Max Bench

Max Pull-ups

Multiply your lowest bench by your lowest number of pull-ups and post time to comments. E.G., 315X17=5,355.

Sunday 030622

Complete 3 rounds of:

Run 400 meters

21 1 1/2 pood kettlebell or 55 pound dumbbell swings

12 Pull-ups

Rest and repeat off clock.

Monday 030623

Complete 5 rounds of:

Run 400 meters

Overhead squat 95X21

Squat to 10” box. Post time to complete all five rounds to comments.

Friday 030620

Tabata Squats

Tabata Push-ups

Tabata Squats

Thursday 030619

Complete 5 rounds of:

Run 400 meters

15 “L” Pull-ups

“L” Pull-ups require that the legs be straight and heels remain above lowest point of butt through entire range of pull-up. Reps where heels sink below butt, or legs bend, even momentarily, don’t count.

Wednesday 030618

Complete 5 rounds of:

Deadlift twice bodyweight 10 reps

10 Handstand Push-ups

Touch nose to ground on handstand push-ups. Post time for completion for all five rounds in comments.

Monday 030616

Complete 7 rounds:

Walking lunge 100 ft.

Max set of pull-ups

20 Push-ups

Final score is pull-up total divided by time to completion for all 7 rounds. E.G. 28+20+16+13+10+9+7=103 pull-ups & 21:43=1303 seconds. 103/1303=. 079