Thursday, February 22, 2018

Bench Press x 5

15 minutes to establish 5-rep max Bench Press. Compare to 9/4/15.

Then

Tabata Double Unders
1 minute Rest
Tabata Box Jumps, 24/20
1 minute Rest
Tabata Burpees

Score = (BP#) x (reps). Post max BP, reps, and score to comments. Compare to 2/12/16.

Wednesday, February 21, 2018

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments. Compare to 6/10/108/10/1010/5/105/2/116/3/112/20/126/15/126/25/13, 2/4/16., 6/9/16, and 3/30/17.

Tuesday, February 20, 2018

Back Squat x 3

20 minutes to establish 3-3-3-3-3 reps Back Squat for average load. Pause for 3 seconds at the bottom of each rep.

Then

4 rounds for reps of
1 min row for calories
1 min rest
1 min box jumps 24/20
1 min rest

Score = (avg load)(reps). Post average load, reps, and final score to comments. Compare to 7/31/17.

Monday, February 19, 2018

All Tripped Up

3 rounds for points:
5 minutes to run 800M and complete as many Hang to Overhead as possible
15 sec Rest
90 sec Pullups (MU 10pts, C2B 5pts, PU 3pts, RR 1pt)
15 sec Rest
60 sec DU (2pts) or Lateral Hops (1pt)
15 sec Rest
30 sec Burpee (5pts)
2 minutes Rest

Points for each Hang-to-Overhead rep are as follows
155/105 = 25pts
135/85 = 15pts
95/65 = 10pts
75/55 = 5pts
45/35 = 2pts

Score is total points earned. Post score to comments. 

Sunday, February 18, 2018

Saturday, February 17, 2018

Friday, February 16, 2018

OHS x 3

OHS 3-3-3-3-3

Then
2 rounds for max reps:
1 min Hang Snatch (50% of 3RM, no squat necessary)
30 sec Rest
1 min Jumping Squats (50% of 3RM)
30 sec Rest
1 min Sit-ups 
30 sec Rest
Post max load and reps to comments. Compare to 3/21/126/1/122/19/138/12/13.8/21/158/12/16, and 2/20/17. (You may also compare ohs score to 1/26/17.)

Overhead Squatting Safely [wmv][mov]
Overhead Squats (Mark Rosen) [wmv][mov]
Overhead Squats, Bodyweight x 15 reps (John Brown) [wmv][mov]
Nicole Carroll Bodyweight OHS x 15 [wmv][mov]