AMRAP 10 min:
3 HSPU
6 D/L 135/185LB
9 RING DIPS
(Then Basketball)
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2.11.2010
2.10.2010
Say What?
SCALE WEIGHTS IF THE FORM IS NOT PERFECT!!
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
400M RUN
5 STRICHED PULL UPS-5 CHEST TO THE BAR PULL UPS-5 PULL UPS
15 SDLHP 65/95
15 BROAD JUMPS
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
RX: YOU CAN'T KIP ON THE STRICHED PULL UPS( REVERSE GRIP IS ALLOWED), ON THE CHEST TO BAR PULL UPS, CHEST MUST MAKE CONTACT WITH THE BAR, FOR THE REGULAR KIPPING PULL UPS ,CHIN MUST BE OVER THE BAR. IN THE SDLHP THE BAR HAS TO TOUCH THE CHIN.
IF YOU CAN'T DO THAT YOU WILL NOT BE RX!!!!!
Post time to comments suckas....
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
400M RUN
5 STRICHED PULL UPS-5 CHEST TO THE BAR PULL UPS-5 PULL UPS
15 SDLHP 65/95
15 BROAD JUMPS
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
RX: YOU CAN'T KIP ON THE STRICHED PULL UPS( REVERSE GRIP IS ALLOWED), ON THE CHEST TO BAR PULL UPS, CHEST MUST MAKE CONTACT WITH THE BAR, FOR THE REGULAR KIPPING PULL UPS ,CHIN MUST BE OVER THE BAR. IN THE SDLHP THE BAR HAS TO TOUCH THE CHIN.
IF YOU CAN'T DO THAT YOU WILL NOT BE RX!!!!!
Post time to comments suckas....
2.09.2010
Only the Strong Work out Today
5 Rounds:
20 push press
15 wall balls
10 gut busters
Run 200
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20 push press
15 wall balls
10 gut busters
Run 200
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2.08.2010
2.04.2010
Long Day
Deadlift 155/225# 15-12-9-6-3
Ball Slams 30-25-20-15-10
Dips 25-20-15-10-5
Hollow Rocks 30-25-20-15-10
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Ball Slams 30-25-20-15-10
Dips 25-20-15-10-5
Hollow Rocks 30-25-20-15-10
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2.03.2010
2.02.2010
Whatchamacallit!!!
1 Mile run then:
50 Air Squats
40 Deadlifts 95/135
30 Wall Balls 14/20
20 Hang Power Cleans 65/95
10 HSPU
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1.29.2010
The Final
4 RDS:
5 Muscle ups (10 pullups, 10 dips)
10 Gut Busters
15 KB SWINGS 35/55
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5 Muscle ups (10 pullups, 10 dips)
10 Gut Busters
15 KB SWINGS 35/55
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1.28.2010
Meeks is the King of Hair Gel
7 Rounds:
200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks
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1.27.2010
METCON Battle
5 Rounds:
400M Run
50 Air Squats
30 Sit Ups
20 Push Ups
OR
4 Rounds:
400M Run
10 Thrusters
20 Push Ups
30 Alternating lunges
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1.26.2010
P Rabbitt
21-18-15-12-9-6-3
Hang Squat Snatches 65/95
Pullups
Wall Balls 14/20
Even Rds=30 Dubs/150 Singles
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Hang Squat Snatches 65/95
Pullups
Wall Balls 14/20
Even Rds=30 Dubs/150 Singles
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1.25.2010
1.22.2010
1.21.2010
Bunch of Jerks
5 Rounds for Time: (At Wagner)
2 Suicide Runs
15 Split Jerks 65/95
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2 Suicide Runs
15 Split Jerks 65/95
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1.20.2010
Chip Chip
25 SDLHP 95/135
25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135
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25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135
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1.19.2010
San Diego
20 minutes continuous of the following:
5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
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(Compare times to 7/22/08)
5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
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(Compare times to 7/22/08)
1.18.2010
Happy Monday
4 Rounds for Time:
10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
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10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
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1.15.2010
Friday Push
Run 800 meters
20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters
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20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters
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1.14.2010
T-$$$$
At Wegner
2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
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2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
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