Month Archives: August 2009

Tuesday 2009.08.04

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Garage Gym:

For time 21-15-9 reps of:

  • 135# Hang Power Clean
  • Ring Pushups

Compare to Thursday 20090226.

Fit Hembrees:

Tabata Dejavu:

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

  • Jumping Squats (no more than one inch off the ground)
  • Pushups
  • Jumping Squats
  • Pushups

Post lowest number of jumping squats and pushups completed in a round.

Compare to Thursday 20090226.

Wednesday 2009.08.12

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Garage Gym:

4 rounds for time of:

  • 200 meter waiters walk 45# (one arm)
  • 21 Kettlebell swings 1.5 pood (one arm)
  • 12 Chest-clapping push-ups

Use one arm to support the weight over head during the waiter’s walk.  Alternate between the right and left arm, each round.

Post time to comments.

Fit Hembrees:

3 rounds for time of:

  • Run 400 meters
  • Lunges, 24 steps

Post time to comments.

Friday 2009.08.14

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Garage Gym:

Five rounds for time of:

  • 12 Pull-ups
  • 12 Shoulder presses 95#

Post time to comments.

Fit Hembrees:

5 rounds of:

  • 9 Tucked dips
  • 12 Sit-ups.

Tuck dips may be performed by suspending yourself between two chairs and executing the dip while you knees are tucked to your chest.

Post time to comments.

Monday 2009.08.17

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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 Monday 2009.03.22.

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 2009.03.22.

Wednesday 2009.08.19

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Garage Gym:

Four rounds for time of:

  • Run 400m
  • 15 Deadlift 225#/185#

Post time to comments.

Fit Hembrees:

For time:

  • 21 Handstand Push-ups
  • Run 400 meters
  • 15 Handstand Push-ups
  • Run 200 meters
  • 9 Handstand Push-ups
  • Run 100 meters

Post time to comments.

Workout courtesy of EvaT.

Thursday 2009.08.20

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Garage Gym:

Shoulder Press 1-1-1-1-1

Post loads to comments.

Fit Hembrees:

“Death by Handstand Push-Ups (HSPUs)

With a continuously running clock do one HSPU the first minute, two HSPUs the second minute, three HSPUs 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.

Monday 2009.08.24

1

Garage Gym:

“Michelle” (by Ground Zero)

21-15-9 reps for time of:

  • Hang Power Cleans
  • Overhead Squats

Use 135#, 95#, 45# or PVC pipe.

Post time to comments.

Compare to Friday 2009.08.07.

Fit Hembrees:

21-15-9 reps for time of:

  • Pistons (Jumping Squat)
  • Chest slap push ups

Post time to comments.

Compare to Friday 2009.08.07.

Tuesday 2009.08.25

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Garage Gym:

“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.

Compare to Tuesday 2009.06.09.

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 Tuesday 2009.06.09.

Friday 2009.08.28

1

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 Monday 2009.07.27.

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 Monday 2009.07.27.