Archive for February, 2009

This will be terrible…

Posted: February 27, 2009 in Uncategorized

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

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Posted: February 26, 2009 in Uncategorized

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Jerk it!

Posted: February 25, 2009 in Uncategorized

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to Nov. 18, 2008

A New One!

Posted: February 23, 2009 in Uncategorized

For time:
Row 500 meters
115 pound Push press, 21 reps (85# women)
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post scales and time to comments.

**If you don't have a rower substitute sumo-deadlift high pulls with 45 pounds for men and 30 pounds for women.
500 meter row = 50 sdhp's**

Posted: February 22, 2009 in Uncategorized

Front squat 3-3-3-3-3 reps

Post loads to comments.

Joshie

Posted: February 21, 2009 in Uncategorized

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post subs and time to comments.

These are squat not power snatches.

Compare to Feb. 5, 2008

For those who haven't taken an active approach in their fitness through better nutrition and for those who have and just need a little reinforcing, Jon Gilson at Again Faster wrote another great article that you need to read.

Thoughts?

Posted: February 19, 2009 in Uncategorized

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Post subs and time to comments.

Pull-up Ladder

Posted: February 18, 2009 in Uncategorized

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to Nov. 2, 2008