Expeditions & Fit Hembrees:
Complete as many rounds as you can in twenty minutes of:
- 5 Handstand Push-ups
- 10 L Pull-ups
- 15 Steps, Walking Lunge
Post rounds completed to comments.
Month Archives: March 2010
Wednesday 2010.03.03
Expeditions:
“Helen”
Three rounds for time of:
- 400 meter run
- 1.5 pood Kettlebell (or 55 lb dumbbell) swing x 21
- Pull-ups 12 reps
Post time to comments.
Compare to Monday 2009.10.26.
Fit Hembrees:
Lunge 400 meters
Post time to comments.
Compare to Monday 2009.10.26.
Thursday 2010.03.04
Expeditions:
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments
Compare to Tuesday 2010.02.09.
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 2010.02.09.
Monday 2010.03.08
Expeditions:
Complete as many rounds as you can in thirty minutes of:
- Five pull-ups
- Five ring dips
- 15 Sit-ups
Post rounds completed to comments.
Fit Hembrees:
Three rounds for time of:
- 50 Burpees
- 50 Lunge Steps
Post time to comments.
Tuesday 2010.03.09
Expeditions:
Complete four rounds for time:
- Run 400 meters
- 15 Handstand Push-ups
- 15 ft Rope Climb, 2 ascents
Post time to comments.
Fit Hembrees:
Complete four rounds for time:
- Run 400 meters
- 15 Handstand Push-ups
Post time to comments.
Wednesday 2010.03.10
Expeditions:
- Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Fit Hembrees:
Four rounds of:
- 50 Squats
- Max rep push-ups.
Post time and number of push-ups per round to comments.
Thursday 2010.03.11
Expeditions:
“Jackie”
- 1000 meter row
- 45 pound Thruster, 50 reps
- 30 pull-ups
Post time to comments.
Fit Hembrees:
Four rounds of:
- 400 meter run
- 100 meters of broad jumps
Post time to comments.
Friday 2010.03.12
No training sessions this evening!
Expeditions:
“Stan”
For time complete the following:
- 25 Tire flips
- 10 Kettlebell Swings, 2 pood
- 25 Pull-ups
- 10 Hand Stand Pushups
- 25 Squats
Post time to comments.
Compare to Monday 2009.11.23.
Fit Hembrees:
Complete as many rounds as possible in 20 minutes of:
- Walking Lunges, 10 steps
- 10 Pushups
- 10 Supermen
- 10 Sit-ups.
Post rounds competed to comments.
Compare to Monday 2009.11.23.
Monday 2010-03-15
Expeditions:
21-15-9 reps for time of:
- D-Ball Slams-20# Ball
- Tuck Jumps
- Kettle-bell Swings 1.5 Pood
Post time to comments.
Tuesday 2010.03.16
Expeditions:
“J.T.”
For Time:
21-15-9 reps of:
- Handstand push-ups
- Ring dips
- Push-ups
Post time to comments and compare to Friday 2009.10.23.
Fit Hembrees:
“J.T.” (modified)
For time:
21-15-9 reps of:
- Handstand push-ups
- Chair dips
- Push-ups
Post time to comments and compare to Friday 2009.10.23.
Wednesday 2010.03.17
Expeditions:
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to Tuesday 20081215.
Fit Hembrees:
10 rounds for time of:
- 10 one legged squats, alternating
- 10 pushups
Post time to comments.
Compare to Tuesday 20081215.
Thursday 2010.03.18
Expeditions:
Ten rounds for time of:
- 3 Weighted Pull-ups, 45 pounds
- 5 Strict Pull-ups
- 7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to Friday 2010.01.08.
Fit Hembrees:
Sprint 200m, then
Tabata
- 6 intervals of push ups, then
- 6 intervals of sit-ups, then
- 6 intervals of squats, then
Run 200m
Post time of each run and lowest number of reps completed for each exercise to comments.
Compare to Friday 2010.01.08.
Friday 2010.03.19
Expeditions:
For time:
- 225 pound Deadlift, 21 reps
- Run 800 meters
- 225 pound Deadlift, 15 reps
- Run 800 meters
- 225 pound Deadlift, 9 reps
- Run 800 meters
Post time to comments.
Fit Hembrees:
For time:
- Run 200 m
- 45 Squats
- Run 400m
- 30 Squats
- Run 800m
- 15 Squats.
Post time to comments.
Monday 2010.03.22
Expeditions:
“Lynne”
Five rounds for max reps of:
- Body weight bench press
- Pull-ups
Post reps for both exercises in all rounds.
Compare to Tuesday 2009.06.02
Fit Hembrees:
Eight rounds for time of:
- 30 Push-ups
- 50 Sit-ups
Post time to comments.
Compare to Tuesday 2009.06.02.
Tuesday 2010.03.23
Expeditions:
“Karen”
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Compare to Thursday 2009.07.16.
Fit Hembrees:
For time:
100 Burpees
Post time to comments.
Compare to Thursday 2009.07.16.
Wednesday 2010.03.24
Expeditions:
- Front squat 3-3-3-3-3 reps
Post loads to comments.
Fit Hembrees:
“Mary”
Complete as many rounds as possible of:
- 5 Handstand push-ups
- 10 1-legged squats (alternating legs)
- 15 Pull-ups
Post rounds completed to comments.
Thursday 2010.03.25
BASECAMP Grads: Chase and V.C.
Expeditions and Fit Hembrees:
Four rounds, each for time of:
- 800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Friday 2010.03.26
Expeditions:
10 rounds for time of:
- 10 Pull-ups
- 10 Ring dips
Post time to comments.
Fit Hembrees:
10 rounds for time of:
- 10 Pull-ups
- 20 Bench/Chair dips
Post time to comments.
Monday 2010.03.29
Expeditions:
“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 Tuesday 2009.11.24.
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 2009.11.24.
Tuesday 2010.03.30
Expeditions:
“Nicole”
Complete as many rounds in 20 minutes as you can of:
- Run 400 meters
- Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to Wednesday 20081118.
Fit Hembrees:
Complete as many rounds in 20 minutes as you can of:
- Run 400 meters
- Max rep Push-ups
Post number of push-ups completed for each round to comments.
Compare to Wednesday 20081118.
Wednesday 2010.03.31
Expeditions:
Five rounds for time of:
- 30 Glute-ham sit-ups
- 25 Back extensions
Post time to comments.
Fit Hembrees:
Ten rounds for time of:
- 30 Sit-ups
- 25 Lying Back extensions
Post time to comments:
Thursday 2010.04.01
Expeditions:
Four rounds for time of:
- 100 foot broad jumps.
- 15 Handstand Push-ups
- 15 Foot Rope Climb, 2 Ascents
Compare to Monday 2010.01.11.
Post time to comments.
Fit Hembrees:
Four rounds for time of:
- Broad Jumps, 100 feet
- 15 Handstand Push-ups
- 15 Pull-ups
Compare to Monday 2010.01.11.
Post time to comments.