Archive for August, 2008
Sunday, August 31st, 2008
Split into teams. Each team collectively runs the bases for 30 minutes. Each time a team member finishes home base task, he/she scores a point.
Variable Exercises for home base picked by Saturday Teams:
- 10 Box Jumps
- 10 Dips
- 10 Pull-ups
- 10 Ring Rows
- 10 Hang Clean & Jerk
- 10 53# KB Swings
- 10 Sit-ups
- 10 Double unders
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Friday, August 29th, 2008
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Konga line is 4 rounds of max effort/reps. Bench Press no rest, pull-ups, then back in the line. After 4 rounds go to Push-Press KB swing Konga line.
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Thursday, August 28th, 2008
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95# Squat thrust. 10 of each, then 9 of each. Continue the pattern down to one of each. Post time to completion.
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Wednesday, August 27th, 2008
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DK 14:05
SS 15:08
SM 16:17
RD 16:38
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Monday, August 25th, 2008
Teams of Two compete to complete the task against other teams.
NL&JBr 23:59
PS & JB 24:06
KC&PL 25:24
Rd&Sm 26:03
DG 26:29
TS,DW,TT 29:55 4.5K row, 3 mile run, 15K dead, 150 Squat,Push-up, Ring Row
SS&CS 30:12
MDB&RS 30:59
EH: 33:38 ½
AJ: 36:35
JBu & TG 40:30
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Wednesday, August 20th, 2008
20 Seconds of work, 10 seconds to switch stations. 20 minutes without stopping the rotation.
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Saturday, August 16th, 2008
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Do a dynamic warm-up with corrective exercises. This routine is done with a broomstick or light bar. Experienced lifters can use an Olympic bar. The focus is on technique.
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Thursday, August 14th, 2008
Tony 160#: 625
Troy: 170#: 555
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Monday, August 11th, 2008
SD 22:36 22:06
PS: 23:07
KC 26:08
SS: 27:43 27:05
CC: 28:45
JB: 31:12
BS: 31:51
CD: 34:12
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Saturday, August 9th, 2008
5 Rounds of max pull-ups and max Handstand Push-ups. Record total reps for score.
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Record total reps:
SM 137
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