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
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May 1st, 2009.
Run 5k
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Where do we go for the mixes we play in the gym? A lot of places, this is but one…Subnav.com
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
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Hang power clean and jerk 1-1-1-1-1-1-1 reps
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“Nancy“
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Five rounds for time:
5 Handstand Push Ups
30 Double unders
Complete Ten (10) 40 yard sprints.
Start the clock on the first sprint and complete a 40 yard sprint every 30 seconds. If you run the sprint in 5 seconds you have 25 seconds to recover. If it takes you 10 seconds then you have 20 seconds to recover. Keep the clock running until finished.
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“Triple Fran”
21-15-9
Thrusters 95/65
Pull ups
Three rounds for time.
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Squatting Band Row (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-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, except on the rower where each calorie is one point.
Add your points and post them to comments.
During a forty five minute block of time work on form and feeling. Perform the following in any order:
5 handstands
25 ring dips
5 muscle ups
25 GHD sit ups
3 plank holds
3 L sits
10 plio push ups
10 plio pull ups
10 rounds for time of:
10 Pull-ups
10 Ring dips
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Front squat 3-3-3-3-3 reps
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The Dumbbell Bear”
With a set of dumbbells no more than forty five percent of your bodyweight perform the following every minute on the minute for twenty minutes:
5 deadlifts
5 hang power cleans
5 thrusters
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Random fun stuff.
Choose your own adventure.
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“Lynne“
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
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We will be meeting at the parking lot at 22nd and Collins in Miami Beach at 1pm today. If weather is an issue we will return to the warehouse.
“Beach Blanket Bingo”
Pick a partner to make a two person team.
Sprint 50 meters into the water and return to start.
Tag in partner.
Perform 10 burpees.
Upon completion of last burpee hold plank.
Continue to hold plank while your partner does water sprint.
Each team completes ten rounds for time.
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“Karen”
150 Wall Ball shots for time.
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Split Jerk
1-1-1-1-1-1-1
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“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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“The Magic 50”
5 dumbbell swings per arm
5 dumbbell snatches per arm
10 burpees
5 rounds for time
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Visit Ross Training for more workouts like this.
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
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‘Fight Gone Band’
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Squat & Band Row (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-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.
Skinny guy breaks 300# on the deadlift.
Thursday Surprise
Show up and get some.
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