Sunday, January 30, 2011


complete for time:
40x 2-hand dumbbell snatch, 30lb db's
40x kettlebell clean and press (20 each hand), 50lb
40x sandbag jumping squats, 60lb
40x sitouts

scott: 6:39

Friday, January 28, 2011


2 rounds:
40x rope slams
30x kb high pull, 88lb
20x t-stabilization push ups
10x elbows to knees

Scott: 4:57

Thursday, January 27, 2011


5 rounds:
15x kb rack squat, 100lb
15x rope slams, 2" rope
15x ghd sit ups
15x kb swing, 28kg

scott: 12:57


6 rounds
12x kb dead lift, 64kg
12x split-jumps, body weight
6x pull ups

scott: 5:28

Monday, January 24, 2011


for time:
40x sandbag lunges, 60lb
40x sandbag shoulder-to-shoulder press, 60lb
40x push ups
40x "swimmers", heavy gauge resistance bands
40x medicine ball reach down and press up, 12lb
40x kettlebell snatch (20x right/20x left), 50lb

scott: 6:50

Saturday, January 22, 2011


4 rounds of 20 seconds on, 10 seconds off, 1-min rest between rounds:
  1. kettlebell high pull, 32kg
  2. ins-and-outs
  3. one-arm land mine push press, 45lb bar + 45lb
  4. recline rows
  5. t-stabilization push ups
  6. mountain climbers

Friday, January 21, 2011


5 rounds for time:
10x dead lift, 225lb
10x pull ups
10x ghd sit ups
10x kb swing, 50lb

scott: 11:38

Thursday, January 20, 2011


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time of:
push press, 95lbs

scott: 8:57
then 50 rope slams

Tuesday, January 18, 2011


7 rounds for time:
7x bench press (185x3, 205x4)
7x kb swing, 88lb
7x sit-outs
14x med ball reaches (7 each leg)

Sunday, January 16, 2011


complete for time:
run 800m (0.5 mi)
15x thrusters, 95lb
15x kb high pull, 32kg
15x ghd sit ups
15x pull ups
run 800m
10x thrusters, 95lb
10x kb high pull, 32kg
10x ghd sit ups
10x pull ups
run 400m

scott: 15:17

Saturday, January 15, 2011


As many rounds as possible in 12 minutes:
8x kb swing, 50lb
8x recline row
8x burpee
8x knees-to-elbows
8x squat, 50lb dumbbell

Scott: 6 rounds
Robert: 3 rounds

Friday, January 14, 2011


for time:
40x burpee
40x medicine ball side-to-sides
40x ins-and-outs
40x knees-to-elbows
80x weighted jump rope, 3lb

Scott: 5:48

Tuesday, January 11, 2011


7 rounds for time:
10x box jumps, 24"
10x ghd back extension
10x recline row
10x ring dips

Scott: 13:00


6 rounds for time:
6x right arm kb snatch, 53lb
6x left arm kb snatch, 53lb
12x ins-and-outs
12x swimmers, heavy resistance band

Scott: 6:40

Saturday, January 8, 2011


3 rounds for time:
30x rope slams, 40'x2" rope
10x right arm dumbbell snatch, 50lb
10x left arm dumbbell snatch, 50lb
30x push ups
15x ghd situps
run 400m

Scott: 15:58

Thursday, January 6, 2011


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Jumping Pull-ups
Hang Power Clean 95lb
Jumping Push-ups
Wallball 20lb
Box Jumps 24"

Wednesday, January 5, 2011


100 yard sprint
30x kettlebell clean, 53lb
30x t-stabilization push up
30x recline row
30x bow and arrow, resistance bands
30x ins and outs
30x medicine ball reaches
100 yard sprint

Scott: 6:36

Monday, January 3, 2011


run 800m
then 5 rounds of:
6x hand stand push ups
10x ghd sit ups
6x pull ups
10x kb swing, 50lb
then run 400m

Scott: 15:37

Saturday, January 1, 2011


New Years Day WOD
4 rounds, 1min rest between each round
20sec/exercise, max reps w/ 10sec rest between exercises of:
kb snatch, 50lb
ins and outs
pull ups
t-stabilization push ups

extra credit
2x 30sec bicycles, 30sec planks