Tuesday 09032013


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Regular price of the Challenge $49
Early registration price $44
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A.  4 Sets 

5/5 x Weighted Step-ups @ 2oinches 

45 Sec Rest 

10 x Planks – Hand to elbows – Demo Video

45 Sec Rest 

B.  5 Sets 

30 x Secs Russian Swings 

30 x Secs Rest 

30 x Secs Mountain Climbers 

30 x Secs Rest 


A.  4 Sets 

6/6 x Bulgarian Split Squats 

45 Sec Rest 

8-10 x Strict Dips 

45 Sec Rest 

B.  5 x 2 Min AMRAPs 

10 x Burpees 

10 x Russian Swings @ 2 pood/1.5 pood 

2 Min Rest between Rounds 


A.  Push Press – 5 x 2 w/3 Min Rest 

B.  5 x 2 Min AMRAPs 

200M Run buy in 

AMRAP x Squat Clean Thrusters @ 135lb/95lb 

2 Min Rest between Rounds 

Games Track 2014 

A.  Dip/Pull-up Complex 

B.  3 Sets 

1 Min Max Effort Airdyne Calories 

3-4 Min Rest between Sets 

C.  Core work of your choice 

-Post results under comments 


17 Responses
  1. Sara Jech

    A. Split Squats done with 15lb DB
    Dips with red band.

    B. 227 Total Reps
    2 Rds + 9
    2 Rds + 6
    2 Rds + 3
    2 Rds + 4
    2 Rds + 5
    LUNG BURNER….. First morning without Spark or any caffeine….

    1. Sara Jech

      FYI: Cutting yourself off cold turkey from caffeine, results in the worlds worst headache!!!!!! I really need to start liking black coffee, like NOW!

  2. Holly T

    A. Split squats with orange KB
    Dips with red band (these felt good today and did 10 each round)

    B. 206 total reps
    2 Rds + 3
    2 Rds + 2
    2 Rds
    2 Rds
    2 Rds + 1

  3. nate birkholz

    Back from injury , so cautious and obediently sticking to fitness:

    Step ups with 1 pood KB
    total reps on swings was about 112??
    total reps on mountain climbers was about 140??

  4. Paul Bye

    A. 25# dumbbells, bar dips (unassisted)
    B. 29-29-30-30-40, was pretty happy to improve on that last one

  5. Susan Kian

    Push press worked up to 135

    Sport wod rx
    9-8-7-7-7 i think haha however many it was i was sufficiently tired so whatever

    A couple muscle ups and toes to bar and dips just for kicks

    GT Air dyne: done

  6. Crysta P

    A. Fitness: 20lb w 12 in box
    B. Performance: pink kettlebell 32+30+28+29+28 = 147
    Mother of god, that was a lot of burpees. And the knee felt good afterwards! 🙂

  7. Marcy

    A. 15# dumbells for the bulgarian split squats (always have trouble staying balanced!) and red skinny band for dips
    B. 34 – 32 – 30 – 30 – 30 = 156

  8. Keith

    A: Used yellow band KB for stepups (20″). Thought the Bulgarians might be hard on my knee.
    B. 6 rounds plus 2×500 rows, since I got done before the Perf group. Didn’t count my swing or climber reps, but had to be close to 30 KBs per period and 20-30 climber cycles per period. In hindsight, should have done Perf today, but still a good workout.