21-15-9 reps for time of:
Deadlift @ 185#
Box Jump @ 24"
KB Snatch Left arm @ 53#
KB Snatch Right arm @ 53#
time: 15:45
Monday
Sunday
"Drip"
10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push-ups
Ring Pull-ups
time: 14:43
Run The Biola Death. Track to La Mirada blvd. to Rosecrans Ave. to Biola Ave. to Imperial Highway to La Mirada blvd. end at track.
Total Distance Estimated: 5 miles
time: 33:41
Handstand Push-ups
Ring Pull-ups
time: 14:43
Run The Biola Death. Track to La Mirada blvd. to Rosecrans Ave. to Biola Ave. to Imperial Highway to La Mirada blvd. end at track.
Total Distance Estimated: 5 miles
time: 33:41
Friday
"Ram"
10-8-6 reps for time of:
Double KB Clean @ 53#
GHD Press @ 35# KB
Handstand Push-ups
Time: N/A
Note(s): Stopwatch died during the workout... poop
Double KB Clean @ 53#
GHD Press @ 35# KB
Handstand Push-ups
Time: N/A
Note(s): Stopwatch died during the workout... poop
Wednesday
"Dead Lynne"
5 rounds for max reps of:
Bench Press @ bodyweight
Dead Hang Pull-ups
R1) 12, 9
R2) 8, 9
R3) 10, 7
R4) 9, 8
R5) 9, 7
Bench Press @ bodyweight
Dead Hang Pull-ups
R1) 12, 9
R2) 8, 9
R3) 10, 7
R4) 9, 8
R5) 9, 7
Tuesday
Thursday
"Filthy Fifty"
for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
time: 30:52
Note(s): not bad after a 10 hour work day
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
time: 30:52
Note(s): not bad after a 10 hour work day
Wednesday
Tuesday
Sunday
"Katherine"
5 rounds for time of:
400 Meter run
30 KB Swings @ 53#
20 Ring Rows (feet higher than hands)
10 Hand Stand Push-ups
time: 40:51
400 Meter run
30 KB Swings @ 53#
20 Ring Rows (feet higher than hands)
10 Hand Stand Push-ups
time: 40:51
Friday
Tuesday
"Pre Helen"
Barbell Row 5-5-5-5-5 @ 175#
then:
3 rounds of:
Max Pull-ups @ dead hang
Max Pull-ups @ side grip
then:
3 rounds for time of:
400 Meter run
21 Box Jump @ 20"
12 Burpees
time: 11:23
then:
3 rounds of:
Max Pull-ups @ dead hang
Max Pull-ups @ side grip
then:
3 rounds for time of:
400 Meter run
21 Box Jump @ 20"
12 Burpees
time: 11:23
Monday
"Dole"
21-15-9 reps for time of:
Bench Press @ 135#
KTE
KB Swing @ 53#
Then:
3 rounds of:
400 meter run
20 push-ups varied hand placements
20 raises
Bench Press @ 135#
KTE
KB Swing @ 53#
Then:
3 rounds of:
400 meter run
20 push-ups varied hand placements
20 raises
Sunday
"Blisters"
5 rounds of:
400 Meter run
20 Ring dips
Max reps of KB alternating press @ 53#
Note(s): Not for time
400 Meter run
20 Ring dips
Max reps of KB alternating press @ 53#
Note(s): Not for time
Friday
"Cindy on Steriods"
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
rounds: 6
15 Pull-ups
30 Push-ups
45 Squats
rounds: 6
Thursday
"Devo"
21-15-9 reps for time of:
Front squat @ bodyweight
Floor wiper @ bodyweight
time: 18:22
Note(s): bodyweight = 160#
Front squat @ bodyweight
Floor wiper @ bodyweight
time: 18:22
Note(s): bodyweight = 160#
Wednesday
"Shoburn"
Tuesday
Monday
Sunday
Subscribe to:
Posts (Atom)