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#19 – 3, 2, 1, Go!

1 mile

10 decline situps

20 pull-ups

20 dips

30 squats

#18 B2B2

For Back-to-Basics #2:

1 mile for time

40 puh-ups

40 sit-ups

Post mile time and results to comments.

#17 – Back to Basics

Alright; since we have been out of the loop for a while, here is the workout (can do at home or at the gym).

1 mile run

30 push-ups

30 sit-ups

Post mile time and completion to comments!

#16 – Karen

For time:

150 Wallball shots, 20# ball; wall target should be 10′ from the floor.

If you don’t have a 20# ball, sub the heaviest medicine ball laying around or have made.

If you don’t have a ball, find a rock, sack of flour, a small child (just kidding, don’t do that :)) and rep out 150 shots.

If you still don’t have anything like that, do 150 jumping squats for time, and try to get at least 8-12 inches off the floor each time.

Post time + weight used (or lack of) to comments.

Happy St. Patrick’s Day!

For time:

Guinness

Corned Beef and cabbage + potatoes

Slainte!

😀

#15 – CFWu

Since we have been sick and out of action for so long, our workouts will be a bit lighter for a week or so.

This is the workout that will become our standard warm-up.

3 rounds of 10-15 reps:
Samson Stretch (once each round for 15-30 seconds)
Overhead Squat with broomstick or bar
Sit-up
Back-extension
Pull-up
Dip
Note:  for a workout which focuses on dips or pull-ups, we will sub or go lighter in the warm-up.

#14 – Muscle-Ups

30 Muscle-ups for time.

If you can’t do muscle-ups, do:

120 pull-ups + 120 dips

Modified workout:

For time:

100 pull-ups

100 dips

Not timed:

2 30-second handstands

4×15 box jumps, 20″ box

4×10 10′ wall-ball shots, 16# ball

Post BW and time to comments.

#13 – Cleans

Technique Day!

The workout helps to teach Full Cleans (also called Squat Cleans).

4×10

65# or more

#12 – Fran

3 Rounds for time:

21-15-9

95# Thrusters
BW   Pullups

Target Thruster weight should be approximately 53% of your BW.

Sub jumping pull-ups for BW, if/when you are unable to complete BW pull-ups.

Compare to #2