33:33
143 ahr
347c
Saturday, March 30, 2013
Tuesday, March 26, 2013
Thursday, March 21, 2013
63 Man Makers 25# DBs
Partitioned as 1 the first minute, 2 the second minute, and so on up to 6 (1-2-3-4-5-6=21)
Then 2 minute rest
Then 1 through 6 (1-2-3-4-5-6=21)
Then 2 minute rest
Then 1 through 6 (1-2-3-4-5-6=21)
Total of 63
21:52
Then 2 minute rest
Then 1 through 6 (1-2-3-4-5-6=21)
Then 2 minute rest
Then 1 through 6 (1-2-3-4-5-6=21)
Total of 63
21:52
Tuesday, March 19, 2013
120 10:34
5 Burpees
5 seated twists with 20# medicine ball (back and forth is 1)
5 Thrusters (95#)
5 Box jumps
6 rounds
10:34
151 ahr
157c
5 seated twists with 20# medicine ball (back and forth is 1)
5 Thrusters (95#)
5 Box jumps
6 rounds
10:34
151 ahr
157c
Four Hundred 13:28
100 Pushups, situps, push press (25# DBs), squats
Partitioned as 5-10-15-20-20-15-10-5
13:28
140 ahr
180c
Partitioned as 5-10-15-20-20-15-10-5
13:28
140 ahr
180c
Saturday, March 16, 2013
200 11:13 then run
5 Box jumps
5 Situps
5 Push press (115#)
5 Dead lifts (115#)
10 rounds
11:13
164 ahr
187c
then
Run 14:52
ahr 158
250c
5 Situps
5 Push press (115#)
5 Dead lifts (115#)
10 rounds
11:13
164 ahr
187c
then
Run 14:52
ahr 158
250c
Wednesday, March 13, 2013
Row, run, ride 36:00
Row 2:00
Run 4: (7-8-9-10 mph)
Ride indoor bike 2:00
4 rounds
36:00
162 ahr
450c
Run 4: (7-8-9-10 mph)
Ride indoor bike 2:00
4 rounds
36:00
162 ahr
450c
Tuesday, March 12, 2013
100 Box jumps, Pushups, Cleans, Situps 18:49
10 Box jumps
10 Pushups
10 Cleans (95#)
10 Situps
10 rounds
18:49
ahr 156
269c
10 Pushups
10 Cleans (95#)
10 Situps
10 rounds
18:49
ahr 156
269c
Monday, March 11, 2013
Six Hundred 29:22
100 push press (25# DBs)
200 pushups
300 squats
Partitioned as 25/50/75-15/30/45-10/20/30-10/20/30
Then (5/10/15) for the last 8 rounds
29:22
146 ahr
410c
200 pushups
300 squats
Partitioned as 25/50/75-15/30/45-10/20/30-10/20/30
Then (5/10/15) for the last 8 rounds
29:22
146 ahr
410c
Tuesday, March 5, 2013
Monday, March 4, 2013
Push-ups, sit-ups, push press on the minute
1 push-up, 1 sit-up, 1 push press 2-25# DBs) the first minute
2 each the second minute
And so on until failure to complete a round in a minute
12 rounds complete (78 reps each)
2 each the second minute
And so on until failure to complete a round in a minute
12 rounds complete (78 reps each)
Sunday, March 3, 2013
Row, run, ride 40:31
Row 4 minutes
Run 4 minutes (1 min. each at 7-8-9-10mph)
Ride indoor bike 4 minutes
40:31
159 ahr
482c
Run 4 minutes (1 min. each at 7-8-9-10mph)
Ride indoor bike 4 minutes
40:31
159 ahr
482c
Friday, March 1, 2013
Beyond Burpee variation
10 Burpee box jumps (24")
10 Squat cleans (95#)
20 Sit ups
10 Push press (95#)
3 rounds
13:54
163 ahr
170c
then
100 seated twists with 20# medicine ball, partner 10-10-20-20-20-20
10 Squat cleans (95#)
20 Sit ups
10 Push press (95#)
3 rounds
13:54
163 ahr
170c
then
100 seated twists with 20# medicine ball, partner 10-10-20-20-20-20
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