Football Gone Bad

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs (subbed 85lb. barbell)
  2. Box Jumps 20” box (subbed bench 18’)
  3. Push Ups (to ground)
  4. Double Unders (subbed tuck jumps)
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

Thrusters-43
BJ-70
PU-61
TJ-116
Row-20

score-310.  Death.

Sorry, this is a late posting of multiple (6) workouts. :-(

All pull-ups are un-assisted, full arm and shoulder extension.

2010-01-03
Run 5k with 8 Tabata intervals in middle - 29:42
20 ea jumping jacks, run-in-place, side-to-side jump, mountain climbers
stretching

CFSV Beginner’s Ladder, Rung 1
3 squats, 2 push-ups, 1 pull-ups - AMRAP in 20 min
38 rounds in 20 min.

Cash-out
Run 1k - 6:30
stretching

2010-01-04
Buy-in
Run 3.8k - 21:45
15 ea jumping jacks, run-in-place, side-to-side jump, mountain climbers
10 crunches with knees up, 10 push-ups
stretching

CFSV Beginner’s Ladder, Rung 1
3 squats, 2 push-ups, 1 pull-ups - AMRAP in 20 min
40 rounds in 20 min.

Cash-out
Run 3.5k - 21:27
Stretching

2010-01-05
Buy-in - Run 3.19 mi treadmill, with 5 x 60 sec 10 deg hills, 60 sec flat - 17:25
20 ea jumping jacks, run-in-place, side-to-side jump, mountain climbers
15 crunches with knees up
Stretching

CFSV Beginner’s Ladder, Rung 2
6 squats, 4 push-ups, 2 pull-ups - AMRAP in 20 min
25 rounds in 20 min - The last 10 reps 1 pull-up
(Note: pull-up grips were alternated - overhand, underhand, neutral)

Cash-out
20 ea jumping jacks, run-in-place
Stretching

2010-01-10
Buy-in
20 ea jumping jacks, run-in-place, side-to-side jump, mountain climbers
15 crunches with knees up, 10 push-ups, 10 burpees
Stretching

RX - Puppies:
Three rounds for time (did 5 rounds) in 18:19
Run 200-400 meters (sub 500m on stationery bike - injury)
15 Sit-ups (sub sit-ups on swiss ball with feet hooked)
15 Hip Extensions (sub back extension on swiss ball with feet hooked)

Cash-out
20 ea jumping jacks, run-in-place, mountain climbers
10 push-ups
Stretching

2010-01-11
Buy-in
5-min cardio, elliptical
20 ea jumping jacks, run-in-place, side-to-side jump, mountain climbers
10 crunches with knees up, 10 push-ups, 10 burpees

CFSV Beginner’s Ladder, Rung 2
6 squats, 4 push-ups, 2 pull-ups - AMRAP in 20 min
29 rounds in 20:33
(Note: pull-up grips were alternated - overhand, underhand, neutral)

Cash-out
30 jumping jacks
Stretching

2010-01-12
Buy-in
5-min cadio, elliptical
30 ea jumping jacks, run-in-place, side-to-side jump, mountain climbers
15 crunches with knees up, 10 push-ups, 15 pull-ups, 10 burpees
Stretching

Power clean 1-1-1-1-1-1-1 reps
For technique - 5 x 45 lb, 8 x 55 lb, 5 x 95 lb
115-115-115-115-115-115-115

Cash-out
15 pull-ups, 10 burpees, 10 pull-ups
Stretching

Greg

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Got through 1 and 1/3 rounds in freezing temperatures.  I’m still sore from those broad jumps!