"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight
Wednesday, February 17, 2010
"Tabata This!" 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
100 situps
100 flutterkicks (4 count)
100 leg levers
Monday, February 15, 2010
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Sunday, February 14, 2010
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Saturday, February 13, 2010
1 rep-max Snatch
Ten minute time limit, not including warm up.
Friday, February 12, 2010
100/75/50/25reps:
Situps
Flutterkicks (4 count)
Leg levers
Thursday, February 11, 2010
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
Wednesday, February 10, 2010
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Tuesday, February 9, 2010
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Monday, February 8, 2010
For time:
100 squats
25 Situps
100 squats
25 situps
100 squats
25 Knees to elbows
100 squats
25 Handstand pushups
Friday, February 5, 2010
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pullPull to inverted hang and lower as slowly as possible
On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
Thursday, February 4, 2010
Row 250 Meters 100 Air Squats 100 Knee to Elbows Row 500 Meters 75 Air Squats 75 Knee to Elbows Row 750 Meters 50 Air Squats 50 Knee to Elbows Row 1000 Meters 25 Air Squats 25 Knee to Elbows