5 rounds of
Every 5 minutes
Run 400m
With balance of time perform max burpees
Rest 1 minute
Thursday, June 30, 2011
Wednesday, June 29, 2011
Wednesday the 29th of June, 2011
Turkish get ups
10 per side
Three rounds of static tabata
plank
L-sit
squat hold
3 rounds of
10 knee to elbow
15 Situps
10 Russian twists
10 per side
Three rounds of static tabata
plank
L-sit
squat hold
3 rounds of
10 knee to elbow
15 Situps
10 Russian twists
Tuesday, June 28, 2011
Sunday, June 26, 2011
Monday the 26th of June, 2011
21 Single arm dumbbell thrusters (switch every rep)
21 Burpees
15 Single arm dumbbell thrusters (switch every rep)
15 Burpees
9 Single arm dumbbell thrusters (switch every rep)
9 Burpees
21 Burpees
15 Single arm dumbbell thrusters (switch every rep)
15 Burpees
9 Single arm dumbbell thrusters (switch every rep)
9 Burpees
Friday, June 24, 2011
Friday the 24th of June, 2011
"Burph"
For time:
1 mile Run
100 Burpees
200 Push-ups
300 Squats
1 mile Run
Partition reps as needed
For time:
1 mile Run
100 Burpees
200 Push-ups
300 Squats
1 mile Run
Partition reps as needed
Thursday, June 23, 2011
Thursday the 23rd of June, 2011
"PYT"
21 kb swings (53/35)
21 pike (v up) situps
100' overhead plate lunge (45/25)
18 kb swings
18 pike situps
100' overhead plate lunge
15 kb swings
15 pike situps
100' overhead plate lunge
12 kb swings
12 pike situps
100' overhead plate lunge
9 kb swings
9 pike situps
100' overhead plate lunge
6 kb swings
6 pike situps
100' overhead plate lunge
3 kb swings
3 pikes
100' walking plate lunge
25 burpees
If you finish fast do some skill work with the ab wheel
http://www.beastskills.com/tutorials/tutorials/37
21 kb swings (53/35)
21 pike (v up) situps
100' overhead plate lunge (45/25)
18 kb swings
18 pike situps
100' overhead plate lunge
15 kb swings
15 pike situps
100' overhead plate lunge
12 kb swings
12 pike situps
100' overhead plate lunge
9 kb swings
9 pike situps
100' overhead plate lunge
6 kb swings
6 pike situps
100' overhead plate lunge
3 kb swings
3 pikes
100' walking plate lunge
25 burpees
If you finish fast do some skill work with the ab wheel
http://www.beastskills.com/tutorials/tutorials/37
Wednesday, June 22, 2011
Wednesday the 22nd of June, 2011
10 rounds for time
5 DB clean and press per arm
100m Sprint
5 burpees
One of our members asked me about why they weren't losing weight as fast as they would like. They did report feeling more toned with looser clothes. This blog post came across my desk this morning and I thought it really pertained to that discussion.
http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/
5 DB clean and press per arm
100m Sprint
5 burpees
One of our members asked me about why they weren't losing weight as fast as they would like. They did report feeling more toned with looser clothes. This blog post came across my desk this morning and I thought it really pertained to that discussion.
http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/
Tuesday, June 21, 2011
Monday, June 20, 2011
Friday, June 17, 2011
Friday the 17th of June, 2011
"Fancy"
5 rounds
400 meter run
10 single arm overhead kb squats per side (53/35)
5 rounds
400 meter run
10 single arm overhead kb squats per side (53/35)
Wednesday, June 15, 2011
Thursday the 16th of June, 2011
5 rounds max reps
30 seconds of each exercise
Burpees
Jumping jacks
DB push press
Tuck jumps
Rest 3 minutes
5 rounds of
15 pike Situps
15 supermans
30 chinnies
6 side bends per side
Finisher
Max plank
30 seconds of each exercise
Burpees
Jumping jacks
DB push press
Tuck jumps
Rest 3 minutes
5 rounds of
15 pike Situps
15 supermans
30 chinnies
6 side bends per side
Finisher
Max plank
Tuesday, June 14, 2011
Monday, June 13, 2011
Monday the 13th of June, 2011
Magic 50
5 db snatches per arm
5 db swings per arm
10 burpees
1 minute rest
5 rounds for time
Then a finisher
5 db snatches per arm
5 db swings per arm
10 burpees
1 minute rest
5 rounds for time
Then a finisher
Friday, June 10, 2011
Friday the 10th of June, 2011
50 pullups not for time
Use this opportunity to practice with a band or a smaller band.
Make every pullup perfect. No short cuts.
20 minute time cap.
10 x 100m SPRINTS
every 90 seconds
Use this opportunity to practice with a band or a smaller band.
Make every pullup perfect. No short cuts.
20 minute time cap.
10 x 100m SPRINTS
every 90 seconds
Thursday, June 9, 2011
Thursday the 9th of June, 2011
100 Situps
90 squats
80 push ups
70 supermans
60 burpees
50 pike situps
40 walking lunges
30 Russian twists
20 situps
10 burpees
90 squats
80 push ups
70 supermans
60 burpees
50 pike situps
40 walking lunges
30 Russian twists
20 situps
10 burpees
Wednesday, June 8, 2011
Tuesday, June 7, 2011
Tuesday the 6th of June, 2011
Special Beach outing today - 530pm 730pm - bring bathing suits, we will be SUP'ing.
Meetup at
7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141
text 786 200 0225 if you get lost or if you have questions
Meetup at
7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141
text 786 200 0225 if you get lost or if you have questions
Monday, June 6, 2011
Monday the 6th of June, 2011
6 rounds for time of
6 pullups
6 burpee box jumps
6 kb swings (53/35)
6 pushups
6 pike sit ups
600m run
6 pullups
6 burpee box jumps
6 kb swings (53/35)
6 pushups
6 pike sit ups
600m run
Special Beach outing tomorrow - 530pm 730pm - bring bathing suits, we will beSUP'ing.
Meetup at
7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141
Meetup at
7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141
Friday, June 3, 2011
Friday the 3rd of June, 2011
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Happy hour tonight!
News Cafe 7.30pm-?
News Cafe 7.30pm-?
Thursday, June 2, 2011
Thursday the 2nd of June, 2011
21-15-9
Kb swings
Goblet squats
Then
10minute AMRAP
100m row/sprint
20 anchored or 10 GHD situps
Special Beach outing next Tuesday 530pm 730pm - bring bathing suits, we will be SUP'ing.
Meetup at
7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141
Kb swings
Goblet squats
Then
10minute AMRAP
100m row/sprint
20 anchored or 10 GHD situps
Special Beach outing next Tuesday 530pm 730pm - bring bathing suits, we will be SUP'ing.
Meetup at
7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141
Wednesday, June 1, 2011
Subscribe to:
Posts (Atom)