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Written by Andrea
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Thursday, 09 September 2010 16:14 |
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U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
"Baby Helton" Advanced 3 rounds 400m run 20 dumbbell hang power cleans #20 DB's 20 burpees/squat thrusts
Intermediate 3 rounds 400m run 15 dumbbell hang power cleans #15 15 burpees/squat thrusts/pregnant burpees
Beginner 3 rounds 200m run/walk 10 dumbbell hang power cleans #10 10 squat thrusts/pregnant burpees
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Written by Andrea
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Wednesday, 08 September 2010 19:52 |
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"Baby Fran"
Advanced
21-15-9
Thrusters #45
Pull ups
Intermediate
21-15-9
Thrusters #25
Pull ups/ring rows
Beginner
15-12-9
Thrusters #15
Ring rows |
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Written by Andrea
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Tuesday, 07 September 2010 15:35 |
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"Cam"
Advanced
30-20-10
Ring rows
Push ups
Good mornings #45 bar
Intermediate
24-18-12
Ring rows
Push ups
Good mornings #35 bar
Beginner
18-12-6
Ring rows
Push ups
Good mornings #25 bar |
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Written by Andrea
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Monday, 06 September 2010 16:25 |
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Advanced 4 rounds 250m row 10 front squats #65 15 knees to elbows 20 step ups
Intermediate 3 rounds 250m row 10 front squats #35-45 15 knees to elbows 20 step ups
Beginner 3 rounds 250m row
10 front squats #15-25 10 knees to elbows or knee ups 10 step ups
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Written by Andrea
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Sunday, 05 September 2010 19:15 |
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"Baby Helen"
Advanced
3 rounds
Run 400m
20 one-armed kettlebell swings 12kg
12 pullups
Intermediate
3 rounds
Run/walk 400m
20 one-armed kettlebell swings 8kg
12 pull ups/ring rows
Beginner
3 rounds
Run/walk 200m
20 one-armed kettlebell swings 4kg
12 ring rows |
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Written by Andrea
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Friday, 03 September 2010 21:09 |
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Rest Day |
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Last Updated on Friday, 03 September 2010 21:11 |
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Written by Andrea
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Thursday, 02 September 2010 16:47 |
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"Tanner"
Advanced
4 rounds
Row 500m
15 wall ball #14
15 good mornings #45 bar
15 squats
Intermediate
4 rounds
Row 500m
10 wall ball #10
10 good mornings #35 bar
10 squats
Beginner
3 rounds
Row 250m
10 wall ball #6
10 good mornings #15 bar
10 squats |
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Written by Andrea
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Wednesday, 01 September 2010 19:29 |
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"Johanna"
Advanced
5 rounds
200m farmer's walk #30 DB's
20 lunges
10 pull ups
Intermediate
4 rounds
200m farmer's walk #20 DB's
20 lunges
10 pull ups or progressions
Beginner
3 rounds
200m farmer's walk #10 DB's
15 lunges
10 pull up progressions |
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Written by Andrea
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Tuesday, 31 August 2010 20:31 |
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Advanced
For 15 minutes do:
5 thrusters #55
7 sumo deadlift high-pulls #55
10 hang power cleans #55
Intermediate
For 15 minutes do:
5 thrusters #35
7 sumo deadlift high-pulls #35
10 hang power cleans #35
Beginner
For 10 minutes do:
5 thrusters #15
7 sumo deadlift high-pulls #15
10 hang power cleans #15
The SDLHP may be difficult if your belly is in the way. If so, please just use a PVC for that exercise. I intentionally switched the SDLHP and HPC because the high-pulls can be pretty high on the intensity meter, so I think it's best to do less of them.
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Last Updated on Tuesday, 31 August 2010 21:03 |
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Written by Andrea
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Monday, 30 August 2010 19:29 |
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“Jet”
Advanced
30-20-10
One-armed kettlebell snatch 16kg (half each arm)
Pull ups
Squats
Intermediate
25-15-5
One-armed kettlebell snatch 12kg (half each arm)
Pull ups
Squats
Beginner
20-10-5
One-armed kettlebell snatch 8kg (half each arm)
Pull ups
Squats |
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