Friday, April 29, 2011

Monday - 2MAY2011

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

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...

Wednesday, April 27, 2011

Thursday - 28APR2011

Rx
Deadlift
1-1-1-1-1-1-1

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

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

Saturday, April 23, 2011

Monday - 25APR2011

Rx
For time:
Row 2k, 2k is 2000m

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

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

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

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

Thursday, April 14, 2011

Friday - 15APRIL2011

Rx
400m Walking lunge


scaling options:
there are none

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

Tuesday, April 12, 2011

Wednesday - 13APRIL2011

Rx
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

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

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)

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

Wednesday, April 6, 2011

Thursday - 07APRIL2011

Rx
AMRAP 5 minutes of:

165/110 pound Squat Clean
165/110 pound Jerk

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

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

Monday - 04APRIL2011

Rx - Five rounds for time of: 400m Run/5 Back squat - no scaling, everyone is doing RX today