Tim Kennedy’s Workout – 17 February 2010

• Row 400m
• Dead-lift 150lbs dumbbells in each hand (1 rep)
• Dead-lift 140lbs dumbbells (2 reps)
• Dead-lift 130lbs dumbbells (3 reps)
• Dead-lift 120lbs dumbbells (4 reps)
• Dead-lift 110lbs dumbbells (5 reps)
• Dead-lift 100lbs dumbbells (6)
• Dead-lift 90lbs dumbbells (7)
• Dead-lift 80lbs dumbbells (8)
• Dead-lift 70lbs dumbbells (9)
• Dead-lift 60lbs dumbbells (10)
• Dead-lift 50lbs dumbbells (11)
• Row 400m

Time to beat 5:58

Middle of the pack 6:32

Last man 9:03

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Tim Kennedy’s Workout – 06 January 2010

As many kettlebell snatches (from ground to overhead) as you can do in 10 minutes. (40lbs)

Reps to beat: 290

Tim Kennedy’s Workout – 06 January 2010

Tim Kennedy’s Workout – 29 December 2009

Tabadas till ya die

Set 1
Straight bar curl

Set 2
Bench press

Set 3
V-ups

Set 5
Straight bar bent over rows

Set 6
Military press

Set 7
Sit-ups

Set 8
Skull crushers

Start with a weight that you can finish that first 20 seconds with… Then don’t take off any.

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Tim Kennedy’s Workout – 16 December 2009

The Bar of DEATH!
10 Snatch
10 Overhead squats
10 Cleans
9,9,9
8,8,8
7,7,7
Etc..
1,1,1

(135lbs)

Time to beat: 20:48

Middle of the pack 29:17

Last man: 36:55

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Tim Kennedy’s Workout – 2 December 2009

10 One hand dumbbell snatches (55lbs)

10 Burpees

10 One leg step up, balence, curl then press (35lbs) (36″ step) 10 Sit-ups

9  One hand dumbbell snatches (55lbs)

9  Burpees

9  Step up curl then press (35lbs)

9  Sit-ups

All done…

Time to beat: 11:30

Middle of the pack 18:30

Last man:  24:10

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Tim Kennedy’s Workout – 22 October 2009

10 Hang cleans
10 Front squats
10 Push press
10 Overhead squats
3 rounds

With 135 lbs bar bell.

Time to beat 10:02

Middle of the pack 13:45

Last man 17:26

(Just use 95lbs and save yourself the embarrassment. This one will break you off)

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Tim Kennedy’s Workout – 13 October 2009

Tobadas to the death.

Definition of a Tobada:  20 Seconds of work then rest for 10 second.

Each round 5 minutes of tabadas.

1. Round 1
   Thrusters with bar bell (65)
   
2. Round 2
   Tire flips with a sprawl. (225 dead lift for you gym fags)
   
3. Round 3
   Burpees
   
4. Round 4
   Flutter kicks
   
5. Round 5
   Sprint

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Tim Kennedy’s Workout – 30 September 2009

1. 5 Snatch
2. 10 Box jump
3. 5 Burpee
4. 10 Wall ball
5. 5 Man makers
6. 10 Pull-ups
   

Repeat four more times.

Time to beat: 15:08

Middle of the pack: 19:00

Last man: 24:41

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Tim Kennedy’s Workout – 14 September 2009

1. 50 Meter bear crawl
2. 10 Man makers (35 dumb bell)
3. 50 Meter bear crawl
4. 10 (each leg) Sprawl burpee to a fying knee
5. 50 Meter bear crawl
6. 10 Pull-ups
7. 50 Meter bear crawl
8. 10 Box jumps
9. 50 Meter bear crawl
10. 10 Wall ball

Repeat two more times.

Time to beat: 26:04

Middle of the pack: 33:19

Last man:  42:57

Man maker: Start in the push-up position. Have a dumb bell in each hand. Do a push-up, then row each arm, stand up and military press them=1 man maker

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Tim Kennedy’s Workout – 31 August 2009

1. 6 One leg standing biceps curl
2. 6 One leg standing military press
3. 6 Sumo high pull
4. 6 Thruster
5. 6 Bent over row
6. 6 Up right row
7. 6 Thrusters

No rest between excersizes
30% body weight.
1 min. rest
5 rounds
3 min. rest

Finish with:
50 box jumps
50 jump pull-ups

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Tim Kennedy’s Workout – 19 August 2009

1. 5 Tire flips
2. 10 hand stand push-ups
3. 15 Bar dips
4. 200 meter sprint

This is one set. Do as many sets as you can in 20 minutes.

Sets to beat: 12

Middle of the Pack: 11

Last man: 9

For the corporate gym guys…

1. 5 Dead lifts (125% body weight)
2. 10 Military barbel presses (100% body weight)
3. 15 Bar dips
4. 1 minute on treadmill max speed, and max elevation. (don’t start time till you are at max of both)

This is one set. Do as many sets as you can in 20 minutes.

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Tim Kennedy’s Workout – 12 August 2009

1. 50 Pull-ups
2. 50 Hand stand push-ups
3. 50 Hanging knees to elbows
4. 50 Kettle bell swings (45lbs)
5. 50 Bar dips
6. 50 Thrusters (45lbs dumb bells)
7. 50 Sledge hammer slams
8. 200 meter Burpee with long jump

Time to beat: 19:08

Middle of the Pack: 23:22

Last man: 26:04

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Tim Kennedy’s Workout – 5 August 2009

1. 200 meter Farmers walk (40lbs in each hand)
2. 10 Tire-flips
3. 20 Sledgehammer (16lbs)
4. 30 Hanging knee raises

Repeat 4 more times.

Time to beat: 18:03

Middle of the Pack: 21:00

Last man: 24:33

For the corporate gym guys…

1. 50 Shrugs (40lbs)
2. 10 Dead-lifts (225)
3. 20 Dumb-bell chop and lifts (20lbs)
4. 30 Hanging knee raises

Repeat 4 more times.

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