Daniel
Monday, May 12, 2008
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
* 50 Pull-ups
* 400 meter run
* 40kg Thruster, 21 reps
* 800 meter run
* 40kg Thruster, 21 reps
* 400 meter run
* 50 Pull-ups
For time.
Posted by Steve on 05/12 at 12:01 AM
Fight Gone Bad
Sunday, May 11, 2008
"Fight Gone Bad"
Five Rounds
Wall Ball 10kg
Sumo Deadlift to High Pull KB 32kg
Box Jump 60cm
Push Press 40kg
Row (Calories)
Rest 1 min
Post total to Comments:
Posted by Steve on 05/11 at 12:01 AM
Rest Day
Saturday, May 10, 2008
Earn Your Scares
Posted by Steve on 05/10 at 12:01 AM
Max Effort
Friday, May 09, 2008
Dead lift 3,2,2,1,1,1 Reps
Over Head Squat 3,2,2,1,1,1 Reps
Front Squat 3,2,2,1,1,1 Reps
Posted by Steve on 05/09 at 12:01 AM
Strength
Thursday, May 08, 2008
Clean/Front Squat/Jerk: (use Clean % 1RM)
2x 5/5/3 @ 40%
2x 4/4/3 @ 50%
2x 3/3/3 @ 60%
Bent-over Row/ Pull-up super-set (use Row % of 1RM):
8/8 @ 40%
8/8 @ 50%
6/6 @ 60%
8/8 @ 40%
Ring Dip/ Push up super-set:
10/20
10/20
8/20
8/20
Posted by Steve on 05/08 at 12:01 AM
Rope Climbing
Wednesday, May 07, 2008
5 Rounds For Time:
2 Rope Climbs 6m Rope/ 10 Towel Pull Ups & 10 Hanging Knee to Elbows
10 Push Press Men 60kg / Girls 30kg
20 KB Swing Men 24kg / Girls 16kg
400m Run
Post Time To Comments
Posted by Steve on 05/07 at 12:01 AM
Rest Day
Tuesday, May 06, 2008
Wanda sessions will now be suspended until Spring
Posted by Steve on 05/06 at 12:01 AM
Clean
Monday, May 05, 2008
7 Rounds:
3 Power Clean to Strict Press
3 Hang Clean and Press
3 Clean and Press
Rest 2min
Men Start at 40kg Increase load each Round
Girls Start at 20kg Increase load each Round
Post load to comments:
Posted by Steve on 05/05 at 12:01 AM
Here we go again!!
Sunday, May 04, 2008
As many rounds in 30 minutes of:
100 M run
10 Hang Power snatch/Lunge/Lunge *
10 Pull ups
* Hang Power Snatch, lunge right leg, lunge left leg = 1
Post rounds to comments:
Posted by Steve on 05/04 at 12:01 AM
Murph
Saturday, May 03, 2008
Run 1.6km
100 Pull Ups
200 Push Ups
300 Squats
Run 1.6km
Post Time to Comments
Posted by Steve on 05/03 at 12:01 AM
Rest Day
Friday, May 02, 2008
Rest Day
Posted by Steve on 05/02 at 12:01 AM
Blood, Sweat & Tears
Thursday, May 01, 2008
Five Rounds
10 KB Clean 24kg
20 Ring Push-up
30 Box Jumps 60cm Box
20 KB Snatch 24kg
10KB Front Squats Rack Position
Run 400m
Post time to comments:
Posted by Steve on 05/01 at 12:00 AM
Body Weight
Wednesday, April 30, 2008
10,9,8,7,6,5,4,3,2,1 Reps
Deadlift 1 1/2 Body Weight
Handstand Push Ups
Ring Dips
Post Results to Comments
Posted by Steve on 04/30 at 12:00 AM
Row
Tuesday, April 29, 2008
5km Row for Time of:
Posted by Steve on 04/29 at 12:00 AM
Rest Day
Monday, April 28, 2008
Rest Day!
Take the opportunity to work on a skill set, something that you regard as a chink in your Armour, go light focus on form and technique..
1.Over head squat
2.Hand stand
3.L-sit
Posted by Steve on 04/28 at 12:01 AM
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