Posted on September 16th, 2011 by chrisa
“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)
Row (Calories)
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.
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Posted on September 15th, 2011 by chrisa
Five rounds for time of:
35 Double-unders
Run 200 meters
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Posted on September 12th, 2011 by chrisa
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
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Posted on September 11th, 2011 by chrisa
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
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Posted on September 9th, 2011 by chrisa
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
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Posted on September 8th, 2011 by chrisa
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
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Posted on September 7th, 2011 by chrisa
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 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
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Posted on September 5th, 2011 by chrisa
Thruster 3-3-3-3-3-3-3
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Posted on September 4th, 2011 by chrisa
Team Chipper
For Time:
100 Kettlebell Swings 53 lbs
* 100 m Overhead Barbell Carry 95 lbs
75 Wall Balls 20 lbs
* 75 Mountain Climbers
50 Jumping Squats
* 50 Sit-up (abmat)s
25 Two Hand Dumbbell Ground To Overheads 45 lbs
* 25 Burpees
Complete reps with a partner, one person works while other rests.
* = Both members complete the reps.
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Posted on September 1st, 2011 by chrisa
15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee
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