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Friday 021213

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1 Pull-up 1 Dip 1 Sit-up 2 Pull-ups 2 Dips 2 Sit-ups 3 Pull-ups 3 Sit-ups get it? Continue this sequence as far as you can for exactly 30 minutes) Notes. 1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please. … [Read more...] about Friday 021213

Monday 021216

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Front Squat-Push Jerk, 65 lbs. X 3 reps, Rest. Front Squat-Push Jerk 85X3, 105X3, 125X3, etc. Notes: Women and children can start with 45 lbs. and add ten each set. Give yourself one point for each set successfully completed with 3 reps. End with three more reps at the last weight completed with three reps and work your way back down with two more reps (3,5,7,9...) with … [Read more...] about Monday 021216

Tuesday 021217

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You guessed it, today we are determining our total for the three Powerlifting lifts, the deadlift, bench-press, and the squat. Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight, drop the reps, and lift again. Repeat this process until you've established a max weight for each lift. Total the lifts and submit for ranking. The total is comprised … [Read more...] about Tuesday 021217

Tuesday 021210

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Bike 5 mins hard. Dumbbell Bench-press 15 reps. Bike 5 mins hard. Dumbbell Bench-press 15 reps. Bike 5 mins hard. Dumbbell Bench-press 15 reps. Notes: 1. After a warm-up make your first effort a heroic effort on the bike and record the distance. Take any rest needed and give the best dumbbell bench-press you can at fifteen reps or less. Again, rest as long as you want then … [Read more...] about Tuesday 021210

Thursday 021212

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Three rounds for time of: Walking lunges, 50 steps 50 Push-ups 4 "L-Rope climb" Notes: 1) Lunge requires trailing knee to "kiss" the ground on each step. 2) Push-ups only count if body is perfectly straight and chest comes to ground. 3) L-Rope climb is a rope climb with your legs straight out in front of you. … [Read more...] about Thursday 021212

Friday 021206

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For time: Jump rope, "Double unders", 2 minutes 40 Walking lunges, 20 each leg Body weight Bench press, max reps 1/3 Body weight Walking lunges, 20 steps, 10 each leg Body weight Bench press, max reps 1/2 Body weight Walking lunges, 10 steps, 5 each leg Body weight Bench press, max reps Jump rope, "Double unders", 2 minutes These are walking lunges, not the ineffective ones! … [Read more...] about Friday 021206

Sunday 021208

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Run one minute turn around and run back. "1 in/1 out" Rest two minutes Back Squat 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Back Squat 3-5-7 reps Notes: For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make it … [Read more...] about Sunday 021208

Monday 021209

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For Time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air Squats Perform the following in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise. Keep track of the reps and tally the total sets to completion. Note … [Read more...] about Monday 021209

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