Monday, November 29, 2010

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
Soundtrack: Audioslave-Audioslave

Tuesday, November 23, 2010

Burpee variations etc.

10 Hang cleans (115#)
10 Burpee side jumps over bar
5 rounds

then

10 Burpee pullups
10 Knees-to-elbows
5 rounds

23:04

Saturday, November 20, 2010

Run intervals on treadmill, 3.1 miles

1 minute at 6 mph, 1 at 7, 1 at 8, 1 at 9, 1 at 10
Repeat to 3.1 miles
2% grade

Friday, November 19, 2010

Deadlifts, Pullups, Situps

30 Deadlifts (155#), 30 Situps, 15 Pullups
20 Deadlifts (155#), 20 Situps, 10 Pullups
10 Deadlifts (155#), 10 Situps, 5 Pullups
9:28

Thursday, November 18, 2010

Tuesday, November 16, 2010

Burpee Pullups, Thrusters

15-10-5-10-15
Thrusters 75#
Burpee Pullups
20:12

Soundtrack: Audioslave, Metallica

Monday, November 15, 2010

Sunday, November 14, 2010

Tuesday, November 9, 2010

Monday, November 8, 2010

Row, Dead Lift

P1: Row 250M
P2: 135# Deadlifts, as many as possible until P1 finishes rowing
5 rounds total

P: 145 total deadlifts

Thursday, November 4, 2010

Pullups, SDHP, Angry Chair, K2W

10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pulls
Pullups

Then:
10 Situps in Angry Chair, 10 Knees to waist
5 rounds


Soundtrack: Audioslave, White Stripes

Monday, November 1, 2010

Deadlifts, Pushups, Situps

135# Deadlift:
30 seconds lifting, 30 seconds static hold, 2 minutes, then repeat.
Total Deadlifts: 62

Then:
Partner Pushups (1-10-10), 100 total
Partner Situps (1-10-1), 100 total

Soundtrack: Audioslave-Audioslave