The Cadre's Blog – August 2009 Archive (30)

August 31, 2009

For time, in any combination:
101 Pullups
101 Bodyweight Squats*

*In today's case, we mean no weights- just you and gravity. Put your hands on your hips, out in front of you, or whatever works, but make sure each and every squat is at or below parallel, just as you would with a barbell!

Added by The Cadre on August 31, 2009 at 4:52am — 1 Comment

August 30, 2009

5-5-4-4-3-3 of:
Box jump for height
Cleans

Finish with 200 abdominal exercises of choice!

Post loads, heights, comments!

Added by The Cadre on August 30, 2009 at 6:29am — 4 Comments

August 29, 2009

20 Rounds:
30 seconds Push Press
30 seconds rest

Added by The Cadre on August 29, 2009 at 5:00am — 3 Comments

Working Man

5x5 Deadlift

Then for time: 30 "Man Makers" with 2 dumbbells

Go heavy for both of these; post loads and comments!

Added by The Cadre on August 28, 2009 at 5:19am — 6 Comments

August 27, 2009

REST DAY

Added by The Cadre on August 27, 2009 at 5:07am — No Comments

August 26, 2009

Max Rounds, 25 Minutes:
400m Run
50 Pushups
50 Flutterkicks (4 count)

Added by The Cadre on August 26, 2009 at 7:25am — 2 Comments

August 25, 2009

6 Rounds:
2 Front Squat
2 Deadlift
4 Overhead Press

Added by The Cadre on August 24, 2009 at 9:02pm — 5 Comments

August 24, 2009

REST DAY

Added by The Cadre on August 24, 2009 at 6:38am — No Comments

August 23, 2009

Get a partner.
Repeat 3x:
Partner 1 does one pullup, partner 2 does one pullup. Partner 1 does 2, 2 does 2, etc. Keep going up this pullup ladder until you both fail.

Finish with 200 pushups, 200 crunches.

Added by The Cadre on August 23, 2009 at 6:58am — No Comments

August 22, 2009

3-3-3-3-3
Clean & Jerk

Added by The Cadre on August 22, 2009 at 6:38am — 1 Comment

August 21, 2009

Race day: for time, complete:
1 Mile Run
100 Situps
1 Mile Run

Post times and comments!

Added by The Cadre on August 21, 2009 at 5:27am — 3 Comments

August 20, 2009

3 Rounds:
10 accelerating front squat*
50 jumping jacks (4-count)

5 minutes rest

THEN 3 Rounds:
10 deadlift
40 kettlebell clean and press (20 each hand)

5 minutes rest

Then 5 Rounds:
1 minute barbell row (or pullups)
1 minute ring pushups (or regular pushups)

*accelerating front squat- move up through the front squat quickly, coming up onto the ball of your foot like a calf raise at the end of the squat.

Added by The Cadre on August 20, 2009 at 6:00am — No Comments

August 19, 2009

REST DAY

Added by The Cadre on August 19, 2009 at 7:04am — No Comments

August 18, 2009

Your choice:
Max rounds in 20 minutes:
Sprint 400m
Jog 200m

OR, with a sprinting parachute:

Max rounds in 20 minutes:

Sprint 100m
Jog 100m

For example, on a traditional track, you would sprint the straight portion with the parachute deployed, and then jog the curves, carring the parachute with you.

Added by The Cadre on August 18, 2009 at 5:15am — 1 Comment