Press
5-5-5

Post loads to comments

Do Tabata sets of the following

* Air Squats

Tabata Intervals - For twenty seconds do as many reps of the assigned exercse as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for all eight intervals.

Practice the following.

Plank
Hanging Knee raise
L-Sit

Total 2 min hold time for each position.

compare to Thursday, September 11, 2008

Real Work?

"Real Work"

Three rounds of:
Wood chopping
Virtual Shovel
Sled Pull, 35# 12 feet
Wall Ball

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

"Ann"

Complete as many rounds in 20 minutes as you can of:

1 SDHP
1 Front Squats
1 Push Press

Add a rep to each movement at the end of each round.
So second round has 2 SDHP, 2 Front Squats, 2 Push-press.
The third round has 3 SDHP, 3 Front Squats, 3 Push-press, ect...

Post rounds completed to comments.

Try using 10 or 12 pound dumbbells.

Remember to drive these movements with your legs!

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 070927.

Nancy

Image courtesy of Crossfit.com


Five rounds for time of:
400 meter run (Sub 500m Rows)
95 pound Overhead squat, 15 reps (adjust weight as needed)

Scaled

Three rounds for time of:
400 meter run (Sub 500m Rows)
95 pound Overhead squat, 15 reps (adjust weight as needed)

Post time to comments.

Deadlift

Deadlift 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

Practice the following.

Plank
Hanging Knee raise
L-Sit

Total 2 min hold time for each position.

One handed Overhead Squats

One handed Overhead Squat
3-3-3

Post loads to comments

Note: you should perform 3 left and 3 right each round

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Scaled
Three rounds for time:
Run 400 meters (row 500m)
25 pound Kettlebell X 21 swings (or 25 pound dumbbell swing)
12 Jumping Pull-ups

Post time to comments.

Compare to Monday, June 02, 2008

Row 5k

Row 5K

Post time to comments.

Compare to Monday, May 12, 2008,
or
Monday, June 23, 2008 or Thursday, July 17, 2008

Maybe we'll try these next week...


Max round of push-ups
Rest 1 min
Tabata Air Squats
Rest 2 mins
Max round of dips

Post rep totals to comments.

The score is the total number of reps for all sixteen intervals plus the push-up and dip reps.

Tabata Intervals - For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.



Practice the following.

Plank
Hanging Knee raise
L-Sit

Total 2 min hold time for each position.

Press
5-5-5

Post loads to comments

Do Tabata sets of the following

* Air Squats

Tabata Intervals - For twenty seconds do as many reps of the assigned exercse as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for all eight intervals.

Practice the following.

Plank
Hanging Knee raise
L-Sit

Total 2 min hold time for each position.

Mash-up

Alternate the following two exercises using Tabata interval's timing for a total of 16 rounds of work. Score is the total number of reps.

26# Kettlebell swings
26# Sumo Deadlift Highpulls

Post reps to comments

Walk the Walk

5 rounds for time
Walking Lunges 25 feet
45# Farm Walks 25 feet
6# SkyBall, 12 reps
15 foot rope climb 1 rep

Post time to comments

Practice Elevated Planks - total 1 min
Post elevation to comments

Crispy Cream Bacon Cheeseburgers
So good, so wrong...

Do Tabata sets of the following rest 1 min between the pull-ups and the squats

Pull-ups
Air Squats

Tabata Intervals - For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for all sixteen intervals.

Practice the following.

Plank
Hanging Knee raise
L-Sit

Total 2 min hold time for each position.

Compare squats to Monday, September 01, 2008

Complete as many rounds as posible in 15 min

20 jump rope singles
10 Push Presses
5 Sit-ups

Post rounds competed to comments

Tabata Squats

Do Tabata sets of the following

* Air Squats

Tabata Intervals - For twenty seconds do as many reps of the assigned exercse as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for all eight intervals.

Practice the following.

Plank
Hanging Knee raise
L-Sit

Total 1 min hold time for each position.