Archive for: March 2008

Run 5k 

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Conditioning:

Jump rope x 1000

5 rounds for time of:

Run x 200m

Snatch x 8 @ 95lbs

Handstand push up x 10

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Conditioning:

Bike x 1 mile

Run x 1 mile

Row x 1 mile

“Karen”

For time:

Wall Ball x 150

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Conditioning:

4 rounds

Run x 400m

Row x 400m

“Diane”

21-15-9 reps for time of:

D.L. @ 225lbs

Handstand push up

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Conditioning:

Double unders x 200

“Cindy”

As many rounds in 20 min. of:

Pull ups x 5

Push ups x 10

Squats x 15

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Conditioning:

Run 400m five times.  Rest 3 min. inbetween each run.

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21-15-9 reps  for time of:

D.L. @ BW

Bench @ BW

Squat @ BW

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Conditiong:

Bike 10 miles

Four rounds for time:
Run 400 meters
Rest 2 minutes

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[singlepic=81,160,120,,left]

“Grace”

30 reps for time of:

Clean and Jerk @ 135lbs

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Conditioning:

Run x 1 mile

Row x 1 mile

Bike x 1 mile

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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“Fran”

21-15-9 reps for time of:

Thruster

Pull ups

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Conditioning:

10 three min. rounds of

Shawdow boxing

As many rounds in 20 min. of:

Push up x 10

O.H. Squat x 10

SDLHP x 15

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Conditioning:

4 rounds

Run x 800m    “rest 5 min inbetween each run”

40 muscle ups for time

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Conditioning:

4 rounds of

Double unders x 30

Run x 400m

21-15-9 reps of

Deadlift @225lbs

Box jumps

Ring Dips

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Conditioning:

Bike 5 miles

4 rounds for time:

Burpee x 25

Pull up x 25

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Conditioning:

Row 2000m