Sunday, 27 December 2009

Fitzroy Steps


3 rounds for time
Fitzroy Steps
72 Double Step Jumps (144 steps)
walk the rest (72)
run back to bottom (800m downhill)

Friday, 18 December 2009

Man Flu


10 squats
10 push ups
10 pull ups
10 sit ups
10 back ext
x3

Monday, 14 December 2009

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

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Friday, 11 December 2009

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.

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Thursday, 10 December 2009

Loop Run


Run 5K

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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

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Wednesday, 9 December 2009

What's coming up?


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

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Saturday, 5 December 2009

Clean running


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

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Wednesday, 2 December 2009

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)

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