Month Archives: September 2008

Wednesday 20080903

3

Garage Gym:

Back Squat 3-3-3-3-3 reps

“Back Squat” means performing a squat with weight on your back (as opposed to simply “Squat” which means no weight).

Remember, a low number of reps means higher loads and longer rest.

REMEMBER! Form (athletic chest), form (hinge at the hips), form (knees travel over toes), FORM (heals DOWN!).

Post loads and any thoughts to comments.

Compare to Wednesday 20071107.

Fit Hembrees:

“Nancy“
For time:
4 rounds for time of:

  • 400 meter run
  • 45 pound Overhead squat, 15 reps

Post time and any thoughts to comments.

Compare to Wednesday 20071107.

Thursday 20080904

1

Garage Gym:

Deadlift 3-3-3-3-3 reps

Post loads to comments

Fit Hembrees:

AMRAP in 20 minutes of:

  • Lunges (10 steps)
  • 15 6″ Hops
  • 20 Pistons

Post rounds completed to comments.

Friday 20080905

3

Garage Gym:

For time:

100 Pullups

Post time to comments.

Fit Hembrees:

For time:

3 rounds of 100 squats each.

Rest 2 minutes between rounds.

Post time of each round to comments.

Monday 20080907

5

Garage Gym:

“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

  • Deadlift: 1 1/2 body weight
  • Bench press: body weight
  • Clean: 3/4 body weight

Set up three bars and storm through for time. We are going to have to go round robin on this one because of equipment limitations.

Post time to comments.

Compare to Monday 20080303.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

  • Burpees
  • Handstand Push ups
  • Sit-ups

If HSPU are not possible yet, substitute inclined push ups or dumbbell presses. The dumbell press should be rather difficult if substituted for HSPU. For dumbbells fill two gallon milk jugs with water or sand. Seal bottles tight!

Post time to comments.

Compare to Monday 20080303.

Tuesday 20080909

5

Garage Gym

“Fight Gone Bad!“

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of “rotate”, the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.

Add your points and post them to comments.

 

Compare to Wednesday 20080625.

Fit Hembrees:

Tabata Something Else” (mod.)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

  • the first 8 intervals are squats,
  • the second 8 are push-ups,
  • the third 8 intervals are sit-ups, and finally,
  • the last 8 intervals are BURPEES.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to Wednesday 20080625.

Monday 20080915

3

Garage Gym:

“The Chief“
Max rounds in 3 minutes of:

  • 135 pound Power cleans, 3 reps
  • 6 Push-ups
  • 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Fit Hembrees:

Max Round in 3 minutes of:

  • 3 Burpees
  • 6 Pushups
  • 9 Squats

Rest 1 minute.  Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Friday 20080819

3

Garage Gym:

Compare to Monday 20080818

“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.

Fit Hembrees:

Tabata Something Else” (mod.)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

  • the first 8 intervals are squats,
  • the second 8 are push-ups,
  • the third 8 intervals are sit-ups, and finally,
  • the last 8 intervals are BURPEES.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to Monday 20080818

 

Monday 20080921

3

Garage Gym:

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Post time to comments.

Compare to Tuesday 20080304.

Fit Hembrees:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

  • Burpees
  • Handstand Push ups
  • Sit-ups

If HSPU are not possible yet, substitute inclined push ups or dumbbell presses. The dumbell press should be rather difficult if substituted for HSPU. For dumbbells fill two gallon milk jugs with water or sand. Seal bottles tight! Post time to comments.

Compare to Tuesday 20080304.

Tuesday 20080922

2

Garage Gym:

“Isabel“

For time:

  • Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Post time to comments.

Fit Hembrees:

3 rounds for time of:

  • 10 Burppees
  • 20 Hand Stand Pushups
  • 30 Pistons
  • 40 Bench/Chair Dips Dips

Post time to comments.