Thursday, March 31, 2011
Wednesday, March 30, 2011
Wednesday the 30th of March, 2011
Run 1 mile
200 anchored chest to thigh sit ups
200 squats
Run 1 mile
30 minute time limit, scale as needed.
Partition sit ups and squats as needed
200 anchored chest to thigh sit ups
200 squats
Run 1 mile
30 minute time limit, scale as needed.
Partition sit ups and squats as needed
Tuesday, March 29, 2011
Sunday, March 27, 2011
Monday the 28th of March, 2011
Magic 50
5 rounds
10 single arm db snatches
10 single arm db swings
10 burpees
Go heavy on this one.
5 rounds
10 single arm db snatches
10 single arm db swings
10 burpees
Go heavy on this one.
Friday, March 25, 2011
Friday the 24th of March, 2011
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds and fractions of rounds completed to comments.
Social Gathering at the News Tonight @ 7pm - food, fun and fellowship.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds and fractions of rounds completed to comments.
Social Gathering at the News Tonight @ 7pm - food, fun and fellowship.
Thursday, March 24, 2011
Thursday the 24th of March, 2011
Push up practice
Work up to 100 perfect pushups or work negatives
8 minutes AMRAP
5 burpees
7 squats
3 minutes rest
Alternating double Tabata
Situps
Squats
2 minutes rest
3 attempts at max plank hold
Work up to 100 perfect pushups or work negatives
8 minutes AMRAP
5 burpees
7 squats
3 minutes rest
Alternating double Tabata
Situps
Squats
2 minutes rest
3 attempts at max plank hold
Wednesday, March 23, 2011
Wednesday the 23rd of March, 2011
"Intervally Yours"
complete the following exercises with a 30:30 second work:rest ratio
Burpees
squats
jumping jacks
pushups
squat hold
Burpees
seated elevated leg hold
plank hold
jump squats
kb swings
Burpees
situps
squat hold
tuck jumps
jumping jacks
Burpees
Situps
pushups
squats
burpees
Score is total reps (-10 reps for every break in a static hold)
complete the following exercises with a 30:30 second work:rest ratio
Burpees
squats
jumping jacks
pushups
squat hold
Burpees
seated elevated leg hold
plank hold
jump squats
kb swings
Burpees
situps
squat hold
tuck jumps
jumping jacks
Burpees
Situps
pushups
squats
burpees
Score is total reps (-10 reps for every break in a static hold)
Tuesday, March 22, 2011
Tuesday the 22nd of March, 2011
“Lil' Sexy”
100 double unders
90 squats
80 db push press (25/15)
70 walking lunges
60 sit ups
50 push ups
40 pull ups
30 wall ball shots 20#
20 kettlebell swings, 2 pood
10 burpees
100 double unders
90 squats
80 db push press (25/15)
70 walking lunges
60 sit ups
50 push ups
40 pull ups
30 wall ball shots 20#
20 kettlebell swings, 2 pood
10 burpees
Monday, March 21, 2011
Friday, March 18, 2011
Friday the 18th of March, 2011
KB Deadlifts (70/53)
5-10-15-20+
10 rounds for time of
5 pushups
10 squats
15 anchored situps
Max plank hold - 2 efforts
Thursday, March 17, 2011
Wednesday, March 16, 2011
Monday, March 14, 2011
Monday the 14th of March, 2011
Goblet Squats (72/53)
20-20-20-20
(perfect form, knees tracking over feet, chest up)
Rest and recover
10 rounds for time
200m run
20 kb swings (53/35)
5 burpees
Monday, March 7, 2011
Tuesday the 8th of March, 2011
7 rounds for time of
10 med ball plyometric push ups
10 wall ball shots
10 russian twists
10 push ups
10 box jumps
10 med ball plyometric push ups
10 wall ball shots
10 russian twists
10 push ups
10 box jumps
Monday the 7th of March, 2011
Complete 100 squats facing a wall with your feet 2 inches from the wall without touching the wall with any part of your body. Not For Time.
4 rounds for time
Run 400m
40 squats
40 walking lunges
4 rounds for time
Run 400m
40 squats
40 walking lunges
Saturday, March 5, 2011
Friday, March 4, 2011
Friday the 4th of March, 2011
"Part Time Lover"
500m run
30 push ups
30 pullups
30 squats
30 kb deadlifts (70/53)
30 lateral paralette jumps
30 burpees
30 sit ups
30 supermans
500m sandbag run
500m run
Thursday, March 3, 2011
Wednesday, March 2, 2011
Wednesday the 2nd of March, 2011
3 rounds for time of
300m run
50 jump rope turns
20 burpee box jumps (24/20)
300m run
50 jump rope turns
20 burpee box jumps (24/20)
Tuesday, March 1, 2011
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