Garage Gym:
- Back Squat 5-5-5-5-5 reps
Post loads to comments
Fit Hembrees:
10 rounds for time of:
- 30 Squats
- 30 Situps
Post time to comments
Wednesday 20081001
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Month Archives: October 2008
Thursday 20081002
Garage Gym:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Fit Hembrees:
With a continuously running clock do one Piston the first minute, two Pistons the second minute, Pistons the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Friday 20081003
Garage Gym:
“Harristorm!“
For time:
- 25 Box Jumps
- 25 Kettlebell Swings 1.5 Pood
- 25 D-Ball Slams 20# ball
- 25 Pushups
- 500M Row
- 25 Pullups
- 25 Ring Dips
- 25 Push-Press 45# dumbells
- 25 Back Extensions
- 25 Situps
Post time to comments.
Fit Hembrees:
Complete as many rounds as possible in twenty minutes of:
- 5 Tuck Jumps (see comments for instructions)
- 10 squats
- 15 situps
Post rounds completed to comments.
Monday 20081005
Garage Gym:
“Barbara“
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Fit Hembrees:
“Barbara” the short
Five rounds, each for time of:
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Tuesday 20081007
Garage Gym:
Five rounds for time of:
- 135 pound Deadlift, 15 reps
- 135 pound Hang power clean, 12 reps
- 135 pound Front Squat, 9 reps
- 135 pound Push Jerk, 6 reps
Post time to comments.
Compare to Wednesday 20080702
Fit Hembrees:
Complete as many rounds as possible in 20 minutes of:
- 5 Pushups
- 10 Sit-ups
- 15 Pistons
- Lunges, 20 steps
Post rounds completed to comments.
Compare to Wednesday 20080702
Wednesday 20081008
Garage Gym:
“Ryan” (modified)
Five rounds for time of:
- 21 Pull-ups
- 21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
Fit Hembrees:
“Ryan” (modified)
Five rounds for time of:
- 21 Sit-ups
- 21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Thursday 20081009
Garage Gym:
“Erin“
Five rounds for time of:
- 40 pound Dumbbells split clean, 15 reps
- 21 Pull-ups
Post time to comments.
Dumbbell split clean – video [wmv] [mov]
Fit Hembrees:
Five rounds for time of:
- Run 400 meters
- 21 Burpees
Post time to comments.
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
Friday 20081010
Garage Gym:
“Mr. Joshua“
Five rounds for time of:
- Run 400 meters
- 30 Glute-ham sit-ups
- 250 pound Deadlift, 15 reps
Post time to comments.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Fit Hembrees:
AMRAP in 20 minutes of:
- Run 100 meters
- 15 handstand push-ups
- 15 squats
Post time to comments.
Monday 20081013
Garage Gym:
Seven rounds for time of:
- 75 pound Shoulder Press, 21 reps
- 21 Back extensions
Post time to comments. Compare to Tuesday 20080617.
Fit Hembrees:
Seven rounds for time of:
- Hand Stand Push Ups, 21 reps
- 21 Good-mornings with a large book
Post time to comments. Compare to Tuesday 20080617
Tuesday 20081013
Garage Gym:
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Fit Hembrees:
“Richard Simons” -(Your legs love these!)
For time:
- 50 Pistons
- 10 Burpees
- 40 Pistons
- 15 Burpees
- 30 Pistons
- 20 Burpees
- 20 Pistons
- 25 Burpees
- 10 Pistons
- 30 Burpees
Post time to comments.
Wednesday 20081014
Garage Gym:
For time:
- 135 lb Squat clean, 10 reps
- 50 GHD Sit-ups
- 135 lb Squat clean, 8 reps
- 40 GHD Sit-ups
- 135 lb Squat clean, 6 reps
- 30 GHD Sit-ups
- 135 lb Squat clean, 4 reps
- 20 GHD Sit-ups
- 135 lb Squat clean, 2 reps
- 10 GHD Sit-ups
Post time to comments.
Fit Hembrees:
I said:
“Richard Simons” -(Your legs love these!)
For time:
- 50 Pistons
- 10 Burpees
- 40 Pistons
- 15 Burpees
- 30 Pistons
- 20 Burpees
- 20 Pistons
- 25 Burpees
- 10 Pistons
- 30 Burpees
Post time to comments.
Friday 20081016
Garage Gym:
“Cindy“
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Post rounds completed to comments.
Compare to Tuesday 20080408.
Fit Hembrees:
Complete as may rounds in 20 minutes as you can of:
- 5 pushups
- 10 Sit-ups
- 15 Squats
Post rounds completed to comments.
Compare to Tuesday 20080408.
Monday 20081020
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 Monday 20080921.
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 Monday 20080921.
Tuesday 20081021
Garage Gym:
Complete as many rounds as possible 20 minutes of:
- 95 pound Thruster, 5 reps
- 95 pound Hang Powercleans, 7 reps
- 95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Fit Hembrees:
Complete as may rounds as possible in 20 minutes of:
- 5 Pistons (jumping squats)
- 7 Pushups
- 10 Burpees
Post rounds completed to comments.
Wednesday 20081021
Garage Gym:
Ten rounds for time of:
- 12 Burpees
- 12 Pull-ups
Post time to comments.
Fit Hembrees:
Ten rounds for time of:
- 12 Burpees
- 12 Sit-ups
Post time to comments.
Thursday 20081022
All athletes:
Run 5K
To scale the workout run 1 or 2 miles.
Post distance and time to comments.
Friday 20080823
Garage Gym:
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to Tuesday 20080624
Fit Hembrees:
“Death by Push-ups“
With a continuously running clock do one push-up the first minute,
two push-ups the second minute, three push-ups the third minute…
continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to Tuesday 20080624
Monday 20081027
Garage Gym/Fit Hembrees:
Four rounds for time:
- Run 400 meters
- Rest 2 minutes
Post time to Comments.
Compare to Monday 20080901 — Labor Day
Tuesday 20081028
Garage Gym:
“Elizabeth”
21-15-9 reps of:
- Clean 135 pounds
- Ring dips
See comments for scaling.
Compare to Wednesday 20080507.
Post time to comments.
Fit Hembrees:
50 Pistons for time.
Compare to Wednesday 20080507.
Post time to comments:
Wednesday 20081029
Garage Gym:
- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to Tuesday 20080701.
Fit Hembrees:
For time: 10-9-8-7-6-5-4-3-2-1 reps of:
- push up
- jumping squat.
post time to comments:
Compare to Tuesday 20080701.
Thursday 20081030
Garage Gym:
“Angie“
For time:
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
Post time to comments.
Compare to Tuesday 20080708
Fit Hembrees:
“Angie” (on the ground)
For time:
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
Post time to comments.
Compare to Tuesday 20080708
To modify do 1/2 or 1/4 of the number of reps.