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"Mr. Joshua" Five rounds for time of:
Post time to comments. Compare to Friday 2008101 Fit Hembrees:AMRAP in 20 minutes of:
Post time to comments. Compare to Friday 2008101 |
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. |
Month Archives: December 2008
Wedesday 20081203
Garage Gym:
“Fran”
21-15- and 9 reps, for time of:
- 95 pound Thruster
- Pull-ups
Post time to comments.
(Substitute body rows or jumping pull-ups for pull-ups as necessary)
Check out this video for a demonstration of performing a thruster: video
Compare to Tuesday 20080916
Fit Hembrees:
3 rounds For time:
- Run 400m
- 5 HSPU
- 10 situps
Post Time to Comments:
Compare to Tuesday 20080916
Thursday 20081204
Garage Gym:
Five rounds for time of:
- 50 pound dumbbell, walking lunge, 10 alternating steps
- 50 pound dumbbell, swing, 15 reps
Post time to comments
Fit Hembrees:
Five rounds for time of:
- Walking lunge, 30 alternating steps
- Pistions, 30 reps
- Run 400 meters
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Friday 20081205
Garage Gym:
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Fit Hembrees:
Four rounds for time of:
- 400 meter Run
- 12 Hand Stand Pushups
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Monday 20081208
Garage Gym:
"Grace"
For time:
Clean and Jerk 135lbs
30 reps.
Post time to comments.
Compare to Thursday 20080917
Fit Hembrees:
"Cindy"(modified)
As many rounds in 20minutes of:
- 5 sit-ups
- 10 pushups
- 15 squats
Post rounds completed to comments.
Compare to Thursday 20080917
Tuesday 20081213
Garage Gym:
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Fit Hembrees:
"Annie" (modified)
50-40-30-20 and10 rep rounds of:
Tuck-Jumps
Sit-ups
Post time to comments.
Wednesday 20081210
Garage Gym:
Complete as many rounds in twenty minutes as you can of:
- 15 Pull-ups
- 15 Ring Push-ups
- 15 Back Extensions
- 15 GHD Sit-ups
Post rounds completed to comments
Fit Hembrees:
Complete as many rounds in twenty minutes as you can of:
- 15 Pull-ups
- 15 Push-ups
- 15 Good-mornings
- 15 Sit-ups
Post rounds completed to comments.
Thursday 20081211
Garage Gym:
3 rounds for time of:
- 50 Squats
- 7 Muscle-ups
- 135 pound Hang power cleans, 10 reps (women use 95#)
Fit Hembrees:
3 rounds for time of:
- 50 Squats
- 15 Handstand Push-ups
- 10 Burpees
Post time to comments.
Friday 20081212
Garage Gym:
Three rounds for time of:
- 24" Box jump, 50 reps
- 185 pound Deadlift, 21 reps
- 30 Pull-ups
Post time to comments
FIt Hembrees:
Three rounds for time of:
- 50 Tuck Jumps
- Lunges 24 steps
- 30 Pull-ups
Post time to comments.
Monday 20081215
Garage Gym:
Five rounds for time of:
- 275 pound Deadlift, 5 reps
- 10 Burpees
Post time to comments.
Fit Hembrees:
Five rounds for time of:
- Lunges, 10 steps
- 25 squats
- 10 Burpees
Post time to comments.
Tuesday 20081215
Garage Gym:
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Fit Hembrees:
5 rounds for time of:
- 10 one legged squats, alternating
- 10 pushups
Post time to comments:
Wednesday 20081217
Garage Gym:
Complete as many rounds in twenty minutes as you can of:
- Run 400 meters
- 15 L-Pull-ups
- 15 Hip Extensions
Post rounds completed to comments
Fit Hembrees:
Complete as many rounds in twenty minutes as you can of:
- Run 400 meters
- 15 L-Pull-up
- 15 Goodmornings
Post rounds completed to comments.
If you don’t have a pull-up bar, try subbing push-ups for a different workout.
Thursday 20081218
Garage Gym:
5 rounds for time of:
- 10 Back Squats, men 185# , ladies 135#
- 15 Situps
- 20 Box Jumps
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Fit Hembrees:
For time:
- 50 Handstand Push-ups
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Friday 20081218
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 20081020.
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 20081020.