Weighted pull-ups 1-1-1-1-1-1-1 reps
Saturday, August 14, 2010
Friday, July 30, 2010
Thursday, July 29, 2010
Wednesday, July 28, 2010
Tuesday, July 27, 2010
Friday, July 23, 2010
Part A.
Three rounds for time of:
30 Push-ups, release hands from floor at the bottom12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.
Rest 30 seconds.
Part B.
Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.
Rest 30 seconds.
Part C.
Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap.
Score time of completion or reps completed within the cap.
Thursday, July 22, 2010
Tuesday, July 20, 2010
Monday, July 19, 2010
Sunday, July 18, 2010
Saturday, July 17, 2010
Friday, July 16, 2010
Tuesday, July 13, 2010
Monday, July 12, 2010
Friday, July 9, 2010
Thursday, July 8, 2010
Wednesday, July 7, 2010
Sunday, July 4, 2010
Saturday, July 3, 2010
Friday, July 2, 2010
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Monday, June 28, 2010
Saturday, June 26, 2010
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Friday, June 25, 2010
Thursday, June 24, 2010
Tuesday, June 22, 2010
Monday, June 21, 2010
Sunday, June 20, 2010
Saturday, June 19, 2010
Thursday, June 17, 2010
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Wednesday, June 9, 2010
Tuesday, June 8, 2010
Sunday, June 6, 2010
Saturday, June 5, 2010
Thursday, June 3, 2010
Tuesday, June 1, 2010
Thursday, May 27, 2010
Wednesday, May 26, 2010
Monday, May 24, 2010
Sunday, May 23, 2010
Saturday, May 22, 2010
Friday, May 21, 2010
Thursday, May 20, 2010
Wednesday, May 19, 2010
Monday, May 17, 2010
Sunday, May 16, 2010
Saturday, May 15, 2010
Friday, May 14, 2010
Thursday, May 13, 2010
Wednesday, May 12, 2010
Tuesday, May 11, 2010
Monday, May 10, 2010
Sunday, May 9, 2010
Friday, May 7, 2010
Thursday, May 6, 2010
Wednesday, May 5, 2010
Tuesday, May 4, 2010
Monday, May 3, 2010
Saturday, May 1, 2010
Friday, April 30, 2010
Wednesday, April 28, 2010
Tuesday, April 27, 2010
Monday, April 26, 2010
Saturday, April 10, 2010
Friday, April 9, 2010
Thursday, April 8, 2010
Wednesday, April 7, 2010
Tuesday, April 6, 2010
Monday, April 5, 2010
Sunday, April 4, 2010
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Saturday, April 3, 2010
Friday, April 2, 2010
Thursday, April 1, 2010
Wednesday, March 31, 2010
Sunday, March 28, 2010
Saturday, March 27, 2010
Friday, March 26, 2010
Thursday, March 25, 2010
Tuesday, March 23, 2010
Sunday, March 21, 2010
Saturday, March 20, 2010
Friday, March 19, 2010
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Use as many sets in any order each minute as needed.
Thursday, March 18, 2010
Wednesday, March 17, 2010
Tuesday, March 16, 2010
Monday, March 15, 2010
Sunday, March 14, 2010
Saturday, March 13, 2010
Friday, March 12, 2010
Thursday, March 11, 2010
Tuesday, March 9, 2010
Monday, March 8, 2010
Sunday, March 7, 2010
Wednesday, March 3, 2010
Tuesday, March 2, 2010
Sunday, February 28, 2010
Saturday, February 27, 2010
Friday, February 26, 2010
"Curtis P go to Hell"
100 for time (55% body weight)One repitition consists of:
100 for time (55% body weight)One repitition consists of:
1 - Hang Squat Clean
1 - Rack lunge (both legs)
1 - Push Press(Return to hang position)
or
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.
Try to increase the load on each of the fifteen sets.
Thursday, February 25, 2010
Wednesday, February 24, 2010
Monday, February 22, 2010
Sunday, February 21, 2010
Saturday, February 20, 2010
Playing with Pushups
Run 1 Mile
20 Pushups
5 Burpees
15 Clap Pushups
5 Burpess
10 ChestSlapPushups
5 Burpees
5 Fingertip Pushups
Run 1 Mile
15 Pushups
5 Burpees
10 Clap Pushups
5 Burpees
10 ChestSlapPushups
5 Burpees
5 Fingertip Pushups
Run 1 Mile
10 Pushups
5 Burpees
10 Clap Pushups
5 Burpees
10 ChestSlapPushups
5 Burpees
5 Fingertip Pushups
Thursday, February 18, 2010
Wednesday, February 17, 2010
"Tabata This!"
Tabata RowRest 1 minute
Tabata RowRest 1 minute
Tabata SquatRest 1 minute
Tabata Pull-upRest 1 minute
Tabata Push-upRest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score. E.G., 10, 22, 9, 15, 15 = 71
Tuesday, February 16, 2010
Monday, February 15, 2010
Sunday, February 14, 2010
Friday, February 12, 2010
Thursday, February 11, 2010
Wednesday, February 10, 2010
Monday, February 8, 2010
Friday, February 5, 2010
Thursday, February 4, 2010
Wednesday, February 3, 2010
Sunday, January 31, 2010
Saturday, January 30, 2010
Friday, January 29, 2010
Thursday, January 28, 2010
Wednesday, January 27, 2010
Tuesday, January 26, 2010
Sunday, January 24, 2010
Saturday, January 23, 2010
Wednesday, January 20, 2010
Tuesday, January 19, 2010
Monday, January 18, 2010
Sunday, January 17, 2010
Saturday, January 2, 2010
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Certified Instructors
CWO4 Clyne - Level 1
GySgt Figueroa - Level 1
Sgt Crawford - Level 1
Sgt Rueppel - Level 1
GySgt Figueroa - Level 1
Sgt Crawford - Level 1
Sgt Rueppel - Level 1
Disclaimer
**This group is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps**
Any questions, comments or ideas please contact CWO4 Clyne at 596-0718 or e-mail them to MotoFLW@gmail.com
Any questions, comments or ideas please contact CWO4 Clyne at 596-0718 or e-mail them to MotoFLW@gmail.com