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Lifting Ourselves and One Another

Monthly Archives: May 2013

Friday, May 31, 2013

3 rounds for time:

30 Toes to Bar

60 ft Single Leg Hops (30 ft per side)

30 Back Extensions

60 Squats

Coach’s notes:  For the single leg hops, you are jumping off one leg and landing on the same leg for 30 ft. Then switch legs and repeat on the other leg. Post time to complete to comments.

Comments: 10

Thursday, May 30, 2013

4 rounds for time(s):

Row 500 m

25 Ring Dips

Rest 3:00

Coach’s notes:  Post times per round and total work time to comments.

Comments: 23

Wednesday, May 29, 2013

Alternating on the minute for 20 minutes:

10 Alternating DB Power Snatch -45#/30#

15 Pull ups

Coach’s notes:  You only do one movement per minute.  Post results to comments.

Comments: 22

Tuesday, May 28, 2013

As many rounds in 12 minutes:

10 Overhead Switch Lunges (5 per leg per set)  – 45#/25#

20 Sit-ups

30 second Static Bar Hang

Coach’s notes:  For the static bar hang you are literally just hanging from the bar with body weight, arms can be extended (i.e. straight). Post number of rounds completed to comments.

Comments: 25

Monday, May 27, 2013

21, 15, 9 rep rounds for time:

Front Squat – 195#/130#

Box Jumps – 24″/20″

Coach’s notes:  Ya, take it from the floor.  Post time to complete to comments.

Comments: 34

Sunday, May 26, 2013

Run 400 m

Run 800 m

Run 1600 m

Coach’s notes:  Choose your own rest between sets, but complete all 3 distances within 30 minutes.  Post time for each distance to comments.

Compare to June 7, 2012

Comments: 17

Saturday, May 25, 2013

A.  Row 1000 m Row

Compare to February 19, 2011

B.  AMRAP in 3:30

Power Clean – 185#/120#

Coach’s notes:  Post time for A and reps for B to comments.

Reminder that Coffee with Coach is coming up on Sunday, May 26 at 3:30 pm!

Comments: 17

Friday, May 24, 2013

Back Squat- 3, 3, 3, 3, 3, 3, rest as needed

Coach’s notes:  Post load for all sets to comments.

Compare to July 17, 2012

Reminder that Coffee with Coach is coming up on Sunday, May 26 at 3:30 pm!

Comments: 28

Thursday, May 23, 2013

5 rounds for time(s):

40 Kettlebell Swings  1.5/1.0 pood

30 Kettlebell Sumo Deadlift High Pull – 1.5/1.0 pood

20 Calorie Row

Rest 2:00

Coach’s notes:  Post time per round and total working time to comments.

Reminder that Coffee with Coach is coming up on Sunday, May 26 at 3:30 pm!

Comments: 29

Wednesday, May 22, 2013

“Cindy”

As many rounds in 20 minutes of:

5 Pull Ups

10 Push Ups

15 Squats

Coach’s notes:  Post number of rounds completed to comments.

Compare to April 8, 2012

Comments: 24