Saturday, February 14, 2009
for time: 10-15-20-25-30 knees-to-elbows swing @ 55/35-lbs. pike-up sit-up
Friday, February 13, 2009
“Four-eleven” for time: two rounds; rest one minute between rounds, tabata bottom-to-bottom squat* + 1-mile run *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your […]
Thursday, February 12, 2009
ten rounds: 1′ row 1′ rest This workout is scored by the total meters completed.
Wednesday, February 11, 2009
thruster (max attempt) 3-3-3-3-3 then, as many rounds as possible in 10 minutes: 8x pushup 6x pull-up 4x single-leg squat (alternating, total)
Tuesday, February 10, 2009
two rounds for time: 1-mile run 40x burpee
Monday, February 9, 2009
for time: 30x ring dip 15x deadlift @ 225/155-lbs. 24x ring dip 12x deadlift 18x ring dip 9x deadlift 12x ring dip 6x deadlift 6x ring dip 3x deadlift
Saturday, February 7, 2009
five rounds for time: 10x single-arm snatch (alternating, total) @ 55/35-lbs. 10x burpee
Friday, February 6, 2009
for time: 40x thruster @ 65/45-lbs. 500m row 30x thruster 500m row 20x thruster 500m row
Thursday, February 5, 2009
shoulder press (max attempt) 3-3-3 push press (max attempt) 5-5-5-5-5
Wednesday, February 4, 2009
as many rounds as possible in 20 minutes: 15x double under 10x pull-up 15x squat @ 20-lbs.