We are going to meet in 2-27's gym today. It is located in D Quad, Building number 450 or 451 on the top floor. It is probably best to park at the Tropics and walk into the quad as there is no parking once inside the quad.
Rx
"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
scaling options
INTERMEDIATE
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent or 3 beginner rope climbs as a sub
Run 400 meters
Max rep Handstand push-ups or progressions
BEGINNER
Complete as many rounds in 15 minutes as you can of:
1 Beginner rope climb
Run 400 meters
Max rep push ups
Friday, April 29, 2011
Thursday, April 28, 2011
Friday - 29APR2011
Rx
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thruster, 100/65#
3 Chest to bar Pull-ups
6 Thruster, 100/65#
6 Chest to bar Pull-ups
9 Thruster, 100/65#
9 Chest to bar Pull-ups
12Thruster, 100/65#
12 Chest to bar Pull-ups
15 Thruster, 100/65#
15 Chest to bar Pull-ups
18 Thruster, 100/65#
18 Chest to bar Pull-ups
21 Thruster, 100/65#
21 Chest to bar Pull-ups...
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thruster, 100/65#
3 Chest to bar Pull-ups
6 Thruster, 100/65#
6 Chest to bar Pull-ups
9 Thruster, 100/65#
9 Chest to bar Pull-ups
12Thruster, 100/65#
12 Chest to bar Pull-ups
15 Thruster, 100/65#
15 Chest to bar Pull-ups
18 Thruster, 100/65#
18 Chest to bar Pull-ups
21 Thruster, 100/65#
21 Chest to bar Pull-ups...
Wednesday, April 27, 2011
Tuesday, April 26, 2011
Wednesday -27APR2011
Rx
"Tabata Something Else"
8 intervals Pull-ups
8 intervals Push-ups
8 intervals Sit-ups
8 intervals Squuats
There is no rest between exercises
"Tabata Something Else"
8 intervals Pull-ups
8 intervals Push-ups
8 intervals Sit-ups
8 intervals Squuats
There is no rest between exercises
Monday, April 25, 2011
Tuesday - 26APR2011
Rx
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5 pood
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents
scaling options
INTERMEDIATE
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1-1.5 pood
20 Sit-ups
15 Hang squat cleans, 15-25 pound dumbells
20 Back extensions
20 Wall ball shots, 10-16 pound ball
1 Rope climb ascents
BEGINNER
For time:
15 Walking lunge steps
12 Pull-ups
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5 pood
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents
scaling options
INTERMEDIATE
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1-1.5 pood
20 Sit-ups
15 Hang squat cleans, 15-25 pound dumbells
20 Back extensions
20 Wall ball shots, 10-16 pound ball
1 Rope climb ascents
BEGINNER
For time:
15 Walking lunge steps
12 Pull-ups
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs
Saturday, April 23, 2011
Friday, April 22, 2011
Friday - 22APR2011
Rx
Complete as many rounds and reps in 20 minutes of:
145/100 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20/14 pound ball, 10/9 foot target
scaling options
INTERMEDIATE
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans, 95 - 105/65-70#
10 Toes to bar
15 Wall balls, 15-20lbs to 10/9 foot target
BEGINNER
Complete as many rounds and reps as possible in 12-15 minutes of:
5 Power cleans 10-25
10 Toes to bar
15 Wall balls 5-10lbs, 8’-9’ target
Complete as many rounds and reps in 20 minutes of:
145/100 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20/14 pound ball, 10/9 foot target
scaling options
INTERMEDIATE
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans, 95 - 105/65-70#
10 Toes to bar
15 Wall balls, 15-20lbs to 10/9 foot target
BEGINNER
Complete as many rounds and reps as possible in 12-15 minutes of:
5 Power cleans 10-25
10 Toes to bar
15 Wall balls 5-10lbs, 8’-9’ target
Tuesday, April 19, 2011
Thursday - 21APR2011
Rx
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
scaling options
INTERMEDIATE
Three rounds for time of:
Run 100 meters
35 Push-ups
Run 100 meters
35 Sit-ups
Run 100 meters
35 Squats
Run 100 meters
35 Back extensions
BEGINNER
Three rounds for time of:
Run 100 meters
10-20 Push-ups
Run 100 meters
10-20 Sit-ups
Run 100 meters
10-20 Squats
Run 100 meters
10-20 Back extensions
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
scaling options
INTERMEDIATE
Three rounds for time of:
Run 100 meters
35 Push-ups
Run 100 meters
35 Sit-ups
Run 100 meters
35 Squats
Run 100 meters
35 Back extensions
BEGINNER
Three rounds for time of:
Run 100 meters
10-20 Push-ups
Run 100 meters
10-20 Sit-ups
Run 100 meters
10-20 Squats
Run 100 meters
10-20 Back extensions
Tuesday - 19APR2011
Rx
"Hammer"
Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
scaling options
INTERMEDIATE
Five rounds, each for time, of:
95/65 pound Power clean, 5 reps
95/65 pound Front squat, 10 reps
95/65 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
BEGINNER
Three rounds, each for time, of:
10-25 pound Power clean, 5 reps
10-25 pound Front squat, 10 reps
10-25 pound Jerk, 5 reps
15 Pull-ups (beginner or assisted okay)
Rest 90 seconds
"Hammer"
Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
scaling options
INTERMEDIATE
Five rounds, each for time, of:
95/65 pound Power clean, 5 reps
95/65 pound Front squat, 10 reps
95/65 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
BEGINNER
Three rounds, each for time, of:
10-25 pound Power clean, 5 reps
10-25 pound Front squat, 10 reps
10-25 pound Jerk, 5 reps
15 Pull-ups (beginner or assisted okay)
Rest 90 seconds
Sunday, April 17, 2011
Monday - 18APR2011
Rx
"Lynne"
5 rounds for reps of:
Body weight Bench Press
Pull-ups
scaling optoins
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
Regular or assisted Pull-ups acceptable
"Lynne"
5 rounds for reps of:
Body weight Bench Press
Pull-ups
scaling optoins
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
Regular or assisted Pull-ups acceptable
Thursday, April 14, 2011
Wednesday, April 13, 2011
Thursday - 14APRIL2011
Rx
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120/90 # Overhead squat, 30 reps
10 Muscle-ups
scaling options
INTERMEDIATE
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
75-90/45-55# Overhead squat, 30 reps
10 Muscle-ups
BEGINNER
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
10-20 pound Overhead squat, 30 reps
10 Muscle-ups
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120/90 # Overhead squat, 30 reps
10 Muscle-ups
scaling options
INTERMEDIATE
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
75-90/45-55# Overhead squat, 30 reps
10 Muscle-ups
BEGINNER
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
10-20 pound Overhead squat, 30 reps
10 Muscle-ups
Tuesday, April 12, 2011
Monday, April 11, 2011
Tuesday - 12APRIL2011
Today we will meet at Stoneman Stadium, which is just inside McNair Gate.
If you have a watch, bring it.
Rx
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
If you have a watch, bring it.
Rx
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Friday, April 8, 2011
Monday - 11APRIL2011
Don't forget we're going at 9 this morning and here on out. 9 AM
Rx
Fight Gone Bad!
Three rounds for reps of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row (Calories)
Rx
Fight Gone Bad!
Three rounds for reps of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row (Calories)
Thursday, April 7, 2011
Friday - 08APRIL2011
Rx
"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
scaling options
ADVANCED
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
INTERMEDIATE
21-15-9
HSPU
Bar dips
Push ups
BEGINNER
15-12-9
Dumbbell shoulder press
Bench dips/jumping ring dips
Push ups
"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
scaling options
ADVANCED
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
INTERMEDIATE
21-15-9
HSPU
Bar dips
Push ups
BEGINNER
15-12-9
Dumbbell shoulder press
Bench dips/jumping ring dips
Push ups
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Wednesday - 06APRIL2011
Rx
"Michael"
Three rounds for time of:
Run 800m
50 Back Extensions
50 Sit-ups
scaling options:
INTERMEDITATE
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
BEGINNER
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
"Michael"
Three rounds for time of:
Run 800m
50 Back Extensions
50 Sit-ups
scaling options:
INTERMEDITATE
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
BEGINNER
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
Monday, April 4, 2011
Tuesday - 05APRIL2011
Rx
"Diane"
21-15-9 for time of:
Deadlift, 225/155-185#
Handstand Push-ups
scaling options
ADVANCED
15-12-9 for time of:
Deadlift, 225/155-185#
Handstand Push-ups
INTERMEDIATE
21-15-9 for time of:
Deadlift, 185/135#
Handstand Push-ups
BEGINNER
15-12-9 for time of:
Deadlift, 95-135#
Handstand Push-ups
"Diane"
21-15-9 for time of:
Deadlift, 225/155-185#
Handstand Push-ups
scaling options
ADVANCED
15-12-9 for time of:
Deadlift, 225/155-185#
Handstand Push-ups
INTERMEDIATE
21-15-9 for time of:
Deadlift, 185/135#
Handstand Push-ups
BEGINNER
15-12-9 for time of:
Deadlift, 95-135#
Handstand Push-ups
Monday - 04APRIL2011
Rx - Five rounds for time of: 400m Run/5 Back squat - no scaling, everyone is doing RX today
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