P1 does 1, P2 does 1, P1 does 2, P2 does 2, and so on.
49 Pullups
Partitioned as 1-2-3-4-5-6-7-6-5-4-3-2-1
100 Box jumps
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
100 Pushups
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
100 Situps
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
No clock
Soundtrack: Pearl Jam-Pearl Jam
Monday, November 30, 2009
Thursday, November 26, 2009
Wednesday, November 25, 2009
Big Five 55 19:07
53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
135# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1
19:07
Soundtrack: Metallica, Slipknot
Compare 9-14-2009
53# KB goblet squats
24" Box jumps
Burpees
135# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1
19:07
Soundtrack: Metallica, Slipknot
Compare 9-14-2009
Monday, November 23, 2009
3 miles, 105 pushups 25:02
Alternate 15 pushups with 1/2 mile at 2% incline on treadmill, 6 rounds
3 miles, 105 pushups
25:02
Compare January 1, 2009
Soundtrack: Pearl Jam, Stooges, Rollins Band, Slipknot, One Day as a Lion, Marilyn Manson
3 miles, 105 pushups
25:02
Compare January 1, 2009
Soundtrack: Pearl Jam, Stooges, Rollins Band, Slipknot, One Day as a Lion, Marilyn Manson
Friday, November 20, 2009
400 26:38
100 Pullups
100 Pushups
100 Situps
100 Squats
Partitioned as 4 rounds of 25 each
26:38
Soundtrack: RATM-Evil Empire
100 Pushups
100 Situps
100 Squats
Partitioned as 4 rounds of 25 each
26:38
Soundtrack: RATM-Evil Empire
Tuesday, November 17, 2009
3
1
Deadlift (155#)
GHD situps
30-20-10
P: 4:20
T: 5:44
2
1-arm KB swings (35#)
Knees-to-elbows
21-15-9-5
P: 4:45
T: 5:12
3
Partner pushup ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
P1 does 1, P2 does 1, P1 does 2, P2 does 2, et al.
No clock
Soundtrack: RATM-Evil Empire
Deadlift (155#)
GHD situps
30-20-10
P: 4:20
T: 5:44
2
1-arm KB swings (35#)
Knees-to-elbows
21-15-9-5
P: 4:45
T: 5:12
3
Partner pushup ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
P1 does 1, P2 does 1, P1 does 2, P2 does 2, et al.
No clock
Soundtrack: RATM-Evil Empire
Sunday, November 15, 2009
Beyond Burpees 95# 19:00
10 Burpee box jumps (24")
10 Hang cleans (95#)
10 Burpee side jumps over bar
10 Push press (95#)
5 rounds
19:00
Soundtrack: Metallica, Slipknot, Dinosaur Jr.
10 Hang cleans (95#)
10 Burpee side jumps over bar
10 Push press (95#)
5 rounds
19:00
Soundtrack: Metallica, Slipknot, Dinosaur Jr.
Thursday, November 12, 2009
TBS 15:04
"These Burpees Suck"
10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups
15:04
10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups
15:04
Tuesday, November 10, 2009
(75 x 4) + 800
50 Thrusters (65#)
50 Squats
50 KB Swings (53#)
50 Pushups
Run 400M
25 Thrusters (65#)
25 Squats
25 KB Swings (53#)
25 Pushups
Run 400M
26:52
Soundtrack: Metallica-St. Anger
50 Squats
50 KB Swings (53#)
50 Pushups
Run 400M
25 Thrusters (65#)
25 Squats
25 KB Swings (53#)
25 Pushups
Run 400M
26:52
Soundtrack: Metallica-St. Anger
Friday, November 6, 2009
Quickie
Warmup
Row 500M under 2 minutes
1
Jonescrawl
10 Deadlifts @ bodyweight (205#)
25 Box jumps
3 rounds
5:47
2
10 Ring pushups
10 GHD situps
10 Back extensions
3 rounds
Soundtrack: Rollins Band-Turned On
Row 500M under 2 minutes
1
Jonescrawl
10 Deadlifts @ bodyweight (205#)
25 Box jumps
3 rounds
5:47
2
10 Ring pushups
10 GHD situps
10 Back extensions
3 rounds
Soundtrack: Rollins Band-Turned On
Wednesday, November 4, 2009
Ladders & Grip
1
Partner pullup ladder 1-2-3-4-5-6-5-4-3-2-1
P1 does 1 pullup, P2 does 1, P1 does 2 pullups, P2 does 2, and so on.
2
Partner side jump box jump ladder (24") 1-2-3-4-5-6-5-4-3-2-1
Same scheme as above. Jump to the left until halfway through the 6 set, then switch and go down the ladder jumping to the right. Next time we will do this as a ladder to 10.
3
30-30 Deadlifts for reps (135#)
Deadlift for 30 seconds, then hold the bar for 30 seconds, 4 minutes total. Rest must be taken during the deadlift phase, the bar cannot hit the ground during the 30 second "rest."
Total deadlifts: 39
No clock on 1 and 2
Soundtrack: Metallica, Slipknot, Dinosaur Jr., my grunts
Partner pullup ladder 1-2-3-4-5-6-5-4-3-2-1
P1 does 1 pullup, P2 does 1, P1 does 2 pullups, P2 does 2, and so on.
2
Partner side jump box jump ladder (24") 1-2-3-4-5-6-5-4-3-2-1
Same scheme as above. Jump to the left until halfway through the 6 set, then switch and go down the ladder jumping to the right. Next time we will do this as a ladder to 10.
3
30-30 Deadlifts for reps (135#)
Deadlift for 30 seconds, then hold the bar for 30 seconds, 4 minutes total. Rest must be taken during the deadlift phase, the bar cannot hit the ground during the 30 second "rest."
Total deadlifts: 39
No clock on 1 and 2
Soundtrack: Metallica, Slipknot, Dinosaur Jr., my grunts
Monday, November 2, 2009
Modified Hansen 40:49
30 KB swings (53#)
30 Burpee side jumps (sideways jump over KB on its side)
30 Situps
5 Rounds
40:49
Soundtrack: Jane's Addiction, Metallica
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