Repeat the following for 8 rounds:
20 seconds wall ball (20# ball, 10′ target)
10 seconds rest
20 seconds swings (1.5 pood or 24kg)
10 seconds rest
The score is the sum of the lowest reps achieved for each exercise in any 20 second period.
Happy New Year’s Everyone!
5-10-15-20-15-10-5
Shoulder Press
Push-up
Dip
Mike works on his press, Irene uses an elevated push-up.
1. Perform exercise A for 20 seconds, attempting to maximize the number of reps achieved.
2. Rest 10 seconds
3. Move on to exercise B, where you will work for 20 seconds on that exercise.
4. Rest 10 seconds.
5. Repeat the above sequence for 7 additional (or 8 total) rounds. Total score is sum of the number of […]
For time:
Row 1000 meters
21 Thrusters
21 Pull-ups
Row 750 meters
15 Thrusters
15 Pull-ups
Row 500 meters
9 Thrusters
9 Pull-ups
21-15-9 reps for time:
225# deadlift
Handstand push-ups
Congratulations to Nate Spangler (in the yellow and red on the right)! He takes over the records board spot for ‘Diane’ with a 9:07 knocking former record holder Matt Bouley off the board (where have you been, Matt? - time to get your butt back to the gym!).
The picture shows […]
Maria, Angie and Troy work together to perform the medicine ball sit-up. Besides the added weight, this exercise rounds out fitness development by adding some elements of agility, accuracy, coordination, speed and power. Other variations could include extending the arms overhead while catching and throwing and/or performing this drill on a glute-ham developer.
3 Rounds for time:
200 meter sprint
21 1.5 pood (53#) kettlebell swings
12 pull-ups
If you are doing any form of assisted pull-ups (jumping, ring rows, etc.) double the reps to 24. Swings are the ‘American’ style and go all the way overhead.
Our newest member, Troy Schaeffer (left) practices ring rows. Maria (right) uses another pull-up variation, the […]
