225 11:24

50 Deadlifts (135#)
40 Pushups
30 Squats
20 KB Swings (53#)
10 Pullups
25 Deadlifts (135#)
20 Pushups
15 Squats
10 KB Swings (53#)
5 Pullups

11:24

Soundtrack: Metallica-Death Magnetic

Run 5k, 1 min. intervals

Run 5k at 2% incline on treadmill at 1 minute intervals:

6mph-7mph-8-9-10-11-6-7-8-9-10-11-6-7-8-9-10-11-4-6-7-8-9

Soundtrack: Colts beating the Jets

2k + 240 24:41

Row 500M
20 Pushups
20 Side box jumps (24" box)
20 Hang cleans (115#)

4 rounds for time, 24:41

Soundtrack: RATM-Evil Empire

Compare September 18, 2009

Deadlifts etc. 11:29

Row 1,000M (less than 4:00 pace)
10 Deadlifts (185#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts

Total time: 11:29

Soundtrack: Rollins Band-Weight

Compare to December 7, 2009

1775 27:27

17 Burpee pullups
75 Squats

4 rounds

27:27

Soundtrack: The White Stripes-Icky Thump

15 DB swings, 10 weighted lunges 9:46

15 DB swings (2x20#)
10 Step lunges with same
10 rounds

9:46

Compare January 26, 2009

105 Burpees, Row 1,500K 19:22

30 Burpees
Row 100M
25 Burpees
Row 200M
20 Burpees
Row 300M
15 Burpees
Row 400M
10 Burpees
Row 500M
5 Burpees

19:22

Soundtrack: Green Day-Insomniac

5x50 12:51

Wall balls
Box jumps
KB swings (53#)
Push press (75#)
Sit ups

20 of each, then 15, then 10, then 5.

Pete 12:51

Cool down: 4-3-2-1 pullups with 40# weighted vest

Soundtrack: System of a Down-Toxicity

Compare July 23, 2009

Pushups, squats, pullups, cleans

10 Pushups
10 Squats
10 Pullups
10 Cleans (115#)
AMRAP in 20 minutes:

90 Pushups
90 Squats
80 Pullups
80 Cleans

Soundtrack: Metallica, Slipknot, Dinosaur Jr.

Compare December 8, 2009

Big Five 55 23:13

53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
185# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1

23:13
Slower but heavier.

Soundtrack: Metallica, Slipknot

Compare November 25, 2009

150 Pushups and Situps

Partitioned as 40-20-20-20-20-15-15

13:50

No soundtrack

364 Partner Ladder

P1 does 1, P2 does 1, P1 does 2, P2 does 2, and so on.

64 Pullups
Partitioned as 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

100 Squats
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, no soundtrack

50 Thrusters & Side Box Jumps

Row 500M

Thrusters (95#)
Side box jumps (24")
21-15-9-5

Row 500M

18:29

Soundtrack: Neil Young & Crazy Horse-Weld (Disc 1)

55 Deadlifts, Ring Pushups, Pullups

Deadlifts at 115% bodyweight (235#)
Ring pushups
Pullups

Partitioned as 10-9-8-7-6-5-4-3-2-1 (10 of each, then 9 of each, and so on)

No clock

Soundtrack: Green Day-Insomniac

100 Pushups, Squats, & Push Press (20# DBs) 11:00

Partitioned as
25 Pushups
25 Squats
25 Push press (25# dumbells)
4 rounds

11:00

Compare April 24, 2009

365

Pullups
Situps
Box Jumps
Pushups
Kettlebell swings (53#/35#)

Round of 30 each
Rest 2 minutes
Round of 23 each
Rest 2 minutes
Round of 20 each

P: 24:41
T: 25:58

Soundtrack: Green Day-Insomniac