Month Archives: May 2009

Monday 2009.05.04

Garage Gym:

"Death by Pull-ups"

With a continuously running clock do one pull-up the first minute,
two pull-ups the second minute, three pull-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 Friday 2009.04.03.

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 Friday 2009.04.03.

Wednesday 2009.05.06

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 20080907.

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 20080907.

Thursday 2009.05.07

Garage Gym:

Four rounds for time of:

  • Run 400m
  • 21 Pull-ups

Post time to comments.

Fit Hembrees:

Four rounds for time of:

  • Run 400m
  • 30 Squats

Post time to comments.

Friday 2009.05.08

Garage Gym:

4 rounds for time:

  • 15 Power Snatches 95lbs
  • 250 Meter Row

Post times to comments.

Fit Hembrees:

4 rounds for time of:

  • 15 Clapping Push-Ups
  • 15 Chair Dips
  • 400 meter run

Post time to comments.

Monday 2009.05.11

Garage Gym:

For time 21-15-9 reps of:

  • Hang Power Clean 135#
  • Knees to Elbows

Post time to comments.

Fit Hembrees:

For time:

  • 21 Squats
  • 21 L-Pull-Ups
  • 42 squats
  • 15 L-Pull-Ups
  • 63 Squats
  • 9 L Pull-Ups

Post time to comments.

Tuesday 2009.05.12

Garage Gym:

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to Tuesday 200904.21.

Fit Hembrees:

"Tabata Something Else" (modified)

Complete 24 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, the third 8 intervals are squats. There is no rest between exercises.

Post total reps from all 24 intervals to comments.

To scale, cut the number of intervals for each intervals down to 3 or 2.

Compare to Tuesday 200904.21.

Wednesday 2009.05.13

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 Wednesday 2009.03.25.

Fit Hembrees:

3 rounds For time:

  • Run 400m
  • 5 HSPU
  • 10 situps

Post Time to Comments:
Compare to Wednesday 2009.03.25.

Friday 2009.05.15

Garage Gym:

Complete as many rounds as possible in 20 minutes of:

  • 5 Squat Cleans – 135#
  • 10 Kettlebell Swings 1.5 Pood

Post time to comments:

Fit Hembrees:

Complete as many rounds as possible in 20 minutes of:

  • 10 Chest-Slap Pushups
  • 15 Jumping Squats:

Post time to comments:

Monday 2009.05.18

Garage Gym:

Five Three rounds for time of:

  • 30 Glute-ham sit-ups
  • 25 Back extensions

Post time to comments.

Fit Hembrees:

Ten Six rounds for time of:

  • 30 Sit-ups
  • 25 Lying Back extensions

Post time to comments:

Tuesday 2009.05.26

Garage Gym:

Complete as many rounds a possible in twenty minutes of

  • 5 Deadlift 185#
  • 10 Pull-ups
  • 15 Push-ups

Post rounds completed to comments.

Fit Hembrees:

Complete the following on the minute every minute for twenty minutes:

  • 5 Handstand Pushups
  • 10 Push-ups
  • 15 Chair dips

If, before 20 minutes has passed, you fail to complete a round within a minute, finish the 20 minutes with:

  • 3 Handstand Pushups
  • 5 Push-ups
  • 7 Chair dips

Post experience to comments.

 

 

Wednesday 2009.05.27

Garage Gym:

Three rounds for time of:

  • 400 meter Waiters Walk 95#
  • Squat Clean and Jerk 135# 15 reps
  • 200 meter Waiters Walk 45#
  • 15 Squat Clean and Jerk 95#

Fit Hembrees:

Three rounds for time of:

  • 400 meter run
  • 30 Squats

Thurday 2009.05.28

Garage Gym:

  • Deadlift 5-5-5-5-5

Post loads to comments.

Fit Hembrees:

  • Do your favorite workout.

Search the archives to find it.

Post workout and results to comments.

 

Monday 2009.06.01

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.

Compare to Tuesday 20090309

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.

Compare to Tuesday 20090309