Tabata Fitness Workout #217

Day 23/56

CONDITIONING:
EMOM for 12 Minutes:
3 Weighted Pull-Ups*

*Find a weight you can complete at 3 reps before beginning. Add weight each round.

Then;
2 Rounds:
Max Reps Push-Ups
60s Rest

INTENSITY:
Using the Tabata format, complete the following:
Wall Balls
Knees-to-Elbows
Calorie Row

*Tabata's format is: 20 seconds of maximum effort, 10 seconds of rest. Complete 8 sets (or 4:00 minutes) total for each exercise before moving on to the next exercise. For this event, count your total reps across all three exercises.

RESET:
2 Rounds of:
3 Man-Makers
6 Spiderman Walking Lunges + 3s hold
9 Barbell Roll-Outs

Overhead Walking Lunge Fitness Workout #215

Day 21/56

CONDITIONING:
EOMOM, 12 Minutes
(Every Other Minute On the Minute)
Max Effort Calorie Row

Then;
5 Rounds of:
2 Knees to Elbow + 2 Pull-Ups
Rest 30 Seconds

INTENSITY:
21-15-9 Reps for Time of:
Wall Balls
Bumper Overhead Walking Lunge (45/25)
Push-Ups

RESET:
2 Rounds of:
20 KB Orbits (either way)
10 Bumper Around the Worlds (45/25)
5 Toes to Bar

Knees to Elbows Fitness Workout #210

Day 14/56

CONDITIONING:
EMOM, 12 Minutes
2 Man-Makers*

*Add weight every-other-round.

30 KB Wood Choppers, either direction



INTENSITY:
21-15-9 reps For Time of:
Deadlift (255/185)
Knees-to-Elbow
Push-Ups

RESET:
2 Rounds of:
60s Sit-Squat Hold
Max UB Suspension Y-Flys

Hang Power Clean Fitness Workout #206

Day 11/56

CONDITIONING:
EOMOM, 12 minutes
(Every Other Minute On the Minute)
10 Deadlift @ 75% 1RM

Then; immediately following:
AFAP 1 Mile Run

INTENSITY:
9-6-3
Hang Power Clean (185/115)
Box Jump (30/24)
Burpee Pull-Ups

RESET:
50' Samson Lunge
60 Cobra Pose
50' Bear Crawl
10 Iron Cross Stretches
50' Broad Jump
20 Dot Drills (link)

Deadlift Fitness Workout #205

Day 10/56

CONDITIONING:
EMOM, 8 minutes
3 Thrusters (95/65)

Then;
50 Ball Slams, max unbroken

In other words, do as many as you can do unbroken, up to 50 reps

INTENSITY:
5 Rounds for Time of:
6 Pull-Ups
10 Deadlift (225/155)
12 Knees to Elbows

RESET:
2 Rounds of:
10 Sandbag Over-the-Back*
10 Walking Lunge w/ trunk twist
10 Hollow Rocks

*Sandbag OTB - take a large sandbag, clean it to your shoulder and throw it over your back; dropping it to the ground. This is one rep. Turn around, pick it up and do it again.

Knees to Elbows Fitness Workout #187

Day 97/112

INTENSITY:
For Max Reps
1 minute each of:
Box Jumps (24/20)
Thruster (95/65)
Double Unders

Post total reps to comments. This should be completed in a similar fashion to Fight Gone Bad; i.e. there is no break between exercises.

then;

3 Rounds for Time of:
20 Knees to Elbows
15 Burpees
10 Pull-Ups

Post total time

RESET and CONDITIONING:
5 Rounds
250m Row
60s rest

KB Clean and Jerk Fitness Workout #184

Day 93/112

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Reps for Time of:
KB Clean and Jerk (1.5p/1p)
Knees to Elbows

RESET:
2 Rounds of:
400m Run
50' Sandbag Throw and Broad Jump*

* Throw the sandbag as far as you can throw it, then broad jump to it. Pick it up and repeat for the indicated distance.

Wall Balls, K2E and GHDs Fitness Workout #141

Day 25/112

INTENSITY:
3 Rounds for Time of:
30 Wall Balls
25 Knees to Elbows
20 GHD Back Extensions

RESET:
2 Rounds of:
60s Cobra Pose
10 KB Press L/R (1p / .5p)
60s Downward Facing Dog Pose
6 Samson Lunge and hold 6s

Desforges Hero Fitness Workout #104

Day 28/58

INTENSITY:
Desforges
5 rounds
12 Deadlifts (225/155)
20 Pull-ups
12 Clean & jerk (135/95)
20 Knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

RESET:
1600m Run
4 50' Bear Crawls (200')

Filthy Fifty Fitness Workout #92

Day 10/58

Pretty much you in about 30 minutes

INTENSITY:

Filthy Fifty
50 Box jump, 24/20
50 Jumping pull-ups
50 KB swings (1p/.5p)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall Ball (20/12)
50 Burpees
50 Double unders

RESET:
Rest and stretch out!

Two'fer Fitness Workout #49

Day 70/112

INTENSITY:

5 Rounds for time of:
2-for-1 Wall Balls, 15 Reps
12 Knees to Elbow
9 Push-Press (95/65)
6 Bar Facing Burpees

RESET:
50' Broad Jump
60s Right Side Spiderman Lunge and hold
60s Left Side Spiderman Lunge and hold
50' Bear Crawl

HOMEWORK
Mobility WOD# 142 - WORK YOUR IT BAND!!!
http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hip.html

10 OCT 2012 - AMRAP: Knees to Elbows, Ring Rows, Box Jumps

INTENSITY:
AMRAP, 12 Minutes -
5 Knees to Elbows
7 Ring Row
9 Box Jumps

RESET:
2 Rounds for Quality of:
10 Samson Lunges
10 Push-Up Sags
10 Hollow Rocks

26 SEPT 2012 - Max Rep Wall Ball and Knees to Elbows

INTENSITY:
3 Rounds of:
Max Reps Wall Ball (20/12)*
50 Knees to Elbows**
Rest 60 Seconds

* Max reps without stopping
** SUBTRACT the number of Wall Balls you do every round from the 50 reps of Knees to Elbows.

Post number of Knees to Elbows completed. Hint: Fewer is better.

RESET:
2 Rounds of:
10 Walking Lunge Steps
10 PVC Shoulder Extensions
10 PVC Overhead Squats
60s Squat Bridge

21 AUG 2012 - Knees to Elbows, Ring Push-Ups, Overhead Squat

INTENSITY:
18 Knees to Elbows
15 Ring Push-Ups
12 Overhead Squat (155 / 115)
12 Knees to Elbows
9 Ring Push-Ups
6 Overhead Squat
9 Knees to Elbows
6 Ring Push-Ups
3 Overhead Squat

RESET:
2 Rounds of:
20 Landmine Hand Toss (45/25)
15 Suspended Knees-to-Chest
10 Hollow Rock

03 JUN 2012 - "Filthy Fifty"

HEAVY:
Rest Day

INTENSITY:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A classic CrossFit workout. This one makes mice out of men...good luck! Post time to comments.

RESET:
2 Rounds, For Quality of:
10 Iron Cross, Right
Plow Pose, 60 Seconds
10 Iron Cross, Left
10 Samson Lunge Steps