Fitzroy Steps

3 rounds for time

Fitzroy Steps

72 Double Step Jumps (144 steps)

walk the rest (72)

run back to bottom (800m downhill)

Man Flu

10 squats

10 push ups

10 pull ups

10 sit ups

10 back ext

x3

Lumberjack 20

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

Ring work

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

Loop Run

Run 5K

Post time to comments.

Holy core Batman

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

What's coming up?

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

Clean running

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments.

The One armed Fran

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Front Squat

Front squat 3-3-3-3-3 reps

Post loads to comments.

Joshie

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Core Training

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

Lunges

400 meter Walking lunge

Post time and number of steps to comments

Shoulders

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Loop Run

I think a bit further than 5km :) around the Thao Dien loop.

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Loop Run

Approx 5km run around Thao Dien.

Dave's boxing circuit

An challenging mix of b/w exercises, punches, kicks and combinations.

A good hour with intensity ramped up.

Push and Swing

15-12-19-6-3

of the couplet

1 pood KB swings

Push-ups

Pistols

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Dead Lift

Deadlift 1-1-1-1-1-1-1 reps

Getting back

400m

21 Thrusters 20kg

800m

21 Thrusters 20kg

400m