50 Renegade Rows w/ 2 x's 35lbs.
50 Pull-ups
50 Kettle Bell Swings w/ 65lbs.
Bike 5 miles
Saturday, February 28, 2009
Wednesday, February 25, 2009
Wednesday 2/25/2009
50 Double Unders
Fran for time
21, 15, 9
Thrusters @ 95lbs.
Pull-ups
Time: 8:45
Rowing 1000 meters
I took 18 seconds off of my Fran time and it would've been faster except for the running around the gym at Santa Clara University and avoiding all the tools in their packs of three doing bench press.
Fran for time
21, 15, 9
Thrusters @ 95lbs.
Pull-ups
Time: 8:45
Rowing 1000 meters
I took 18 seconds off of my Fran time and it would've been faster except for the running around the gym at Santa Clara University and avoiding all the tools in their packs of three doing bench press.
Tuesday, February 24, 2009
Tuesday 2/24/2009
Countdown from 10-1
1000 - 100 meters rowing
Do 1000 meters rowing, 10 goblet squats, 10 kettlebell swings, 10 pull-ups, then repeat with 9, 8, 7,...
Row
Goblet squat @ 55lbs.
KB Swings @ 55lbs.
pull-ups
Time: 46:52
Total rowing: 5629 meters, 310 cal.
1000 - 100 meters rowing
Do 1000 meters rowing, 10 goblet squats, 10 kettlebell swings, 10 pull-ups, then repeat with 9, 8, 7,...
Row
Goblet squat @ 55lbs.
KB Swings @ 55lbs.
pull-ups
Time: 46:52
Total rowing: 5629 meters, 310 cal.
Monday, February 23, 2009
Monday 2/23/2009
Tabata Push-ups
20, 15, 10, 10, 6, 7, 6, 6
4 x's
10 Deadlifts @ 155 lbs.
10 Burpees
Ball 50 For time 29:58
w/ 12 lb. ball in hands for
every exercise except double unders
50 sit-ups
50 double unders
50 sit-ups
50 walking lunges
50 sit-ups
50 burpees
50 sit-ups
1000 meter row cool down
20, 15, 10, 10, 6, 7, 6, 6
4 x's
10 Deadlifts @ 155 lbs.
10 Burpees
Ball 50 For time 29:58
w/ 12 lb. ball in hands for
every exercise except double unders
50 sit-ups
50 double unders
50 sit-ups
50 walking lunges
50 sit-ups
50 burpees
50 sit-ups
1000 meter row cool down
Friday, February 20, 2009
Friday 2/20/2009
50 Double unders
10 Box Jumps @ 28"
25 dips
10 Box Jumps @ 28"
25 Russian Twists @ 25lbs.
10 Box Jumps @ 28"
20 Pull ups
10 Box Jumps @ 28"
50 Sit ups
10 Box Jumps @ 28"
100 Mountain climbers
10 Box Jumps @ 28"
50 Sit ups
10 Box Jumps @ 28"
20 Pull ups
10 Box Jumps @ 28"
25 Russian Twists @ 25lbs.
10 Box Jumps @ 28"
25 dips
1 minute boxing
1 minute running
1 minute boxing
1 minute backwards running
1 minute boxing
1 minute side shuffle
10 Box Jumps @ 28"
25 dips
10 Box Jumps @ 28"
25 Russian Twists @ 25lbs.
10 Box Jumps @ 28"
20 Pull ups
10 Box Jumps @ 28"
50 Sit ups
10 Box Jumps @ 28"
100 Mountain climbers
10 Box Jumps @ 28"
50 Sit ups
10 Box Jumps @ 28"
20 Pull ups
10 Box Jumps @ 28"
25 Russian Twists @ 25lbs.
10 Box Jumps @ 28"
25 dips
1 minute boxing
1 minute running
1 minute boxing
1 minute backwards running
1 minute boxing
1 minute side shuffle
Friday, February 13, 2009
Friday 2/13/2009
Burpee Challenge Day 100
Did these outside in the mud with Scott today. It started raining 5 minutes after we finished. We did +1 on the concrete in the rain.
Wow... 100 days of Burpees. 5050 total. I hate burpees! But I love them.
Thursday, February 12, 2009
Thursday 2/12/2009
50 Double Unders
Timed - 25:29
9 Burpees
9 Box Jumps @ 28" Box
9 Burpees
9 Sit ups
9 Burpees
9 KB Swings@ 50lbs. KB
9 Burpees
9 Dips
9 Burpees
9 Decline Push-up using weight rack
9 Burpees
9 Dead lift @ 185lbs.
9 Burpees
9 Thruster @ 65lbs.
9 Burpees
9 Dips
9 Burpees
9 KB Swings @ 50lbs.
9 Burpees
9 Sit ups
9 Burpees
9 Box Jumps @ 28" Box
Row 2017 meters, 10:33, 107 cal.
Burpee Challenge Day 99
Timed - 25:29
9 Burpees
9 Box Jumps @ 28" Box
9 Burpees
9 Sit ups
9 Burpees
9 KB Swings@ 50lbs. KB
9 Burpees
9 Dips
9 Burpees
9 Decline Push-up using weight rack
9 Burpees
9 Dead lift @ 185lbs.
9 Burpees
9 Thruster @ 65lbs.
9 Burpees
9 Dips
9 Burpees
9 KB Swings @ 50lbs.
9 Burpees
9 Sit ups
9 Burpees
9 Box Jumps @ 28" Box
Row 2017 meters, 10:33, 107 cal.
Burpee Challenge Day 99
Wednesday, February 11, 2009
Tuesday, February 10, 2009
Tuesday 2/10/2009
5x's Timed
50 Mtn. Climbers
25 bicycle sit-ups
25 back extensions
20 Jumping lunges
10 wide push-ups
10 diamond push-ups
Time: 22:24
Burpee Challenge Day 97
50 Mtn. Climbers
25 bicycle sit-ups
25 back extensions
20 Jumping lunges
10 wide push-ups
10 diamond push-ups
Time: 22:24
Burpee Challenge Day 97
Monday, February 9, 2009
Sunday, February 8, 2009
Saturday, February 7, 2009
Friday, February 6, 2009
Thursday, February 5, 2009
Wednesday, February 4, 2009
Wednesday 2/4/2009
1 Minute jumping rope
50 Double Unders
10 Bench Press @ 135lbs.
3x
10 Partner Bench Press @ 185lbs.
3x
10 Supine Rows
15 Dips
15 Burpees
3x
10 Russian Twist @ 25lbs.
10 KtE
15 Burpees
3x
10 Back Extensions
10 GHD
5 Minutes Stair Master
50 Double Unders
1 Minute jumping rope
Burpee Challenge Day 91
50 Double Unders
10 Bench Press @ 135lbs.
3x
10 Partner Bench Press @ 185lbs.
3x
10 Supine Rows
15 Dips
15 Burpees
3x
10 Russian Twist @ 25lbs.
10 KtE
15 Burpees
3x
10 Back Extensions
10 GHD
5 Minutes Stair Master
50 Double Unders
1 Minute jumping rope
Burpee Challenge Day 91
Tuesday, February 3, 2009
Tuesday 2/3/2009
Row 5 minutes for warm up
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Jump rope for 1 minute
3x
10 Burpees
10 Box Jumps @ 24” box
3x
10 Burpees
15 Bicycle sit ups
3x
10 Burpees
10 Decline push-ups (used weight rack for feet)
2000 meters rowing
Burpee Challenge Day 90
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Jump rope for 1 minute
3x
10 Burpees
10 Box Jumps @ 24” box
3x
10 Burpees
15 Bicycle sit ups
3x
10 Burpees
10 Decline push-ups (used weight rack for feet)
2000 meters rowing
Burpee Challenge Day 90
Monday, February 2, 2009
Monday 2/2/2009
20 Burpees
5x
10 Box Jump
10 Decline Pushup on Wall
500 Meter Row 1:52
20 Burpees
5x
10 Dips
35 Squats
500 Meter Row 2:20
20 Burpees
5x
10 Walking Lunges
10 Sumo High Dead Lifts @ 95lbs.
500 Meter Row 2:11
20 Burpees
+9 Burpees
Burpee Challenge Day 89
5x
10 Box Jump
10 Decline Pushup on Wall
500 Meter Row 1:52
20 Burpees
5x
10 Dips
35 Squats
500 Meter Row 2:20
20 Burpees
5x
10 Walking Lunges
10 Sumo High Dead Lifts @ 95lbs.
500 Meter Row 2:11
20 Burpees
+9 Burpees
Burpee Challenge Day 89
Sunday, February 1, 2009
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