8.1.12

Run 1,000 meters at a moderate pace then:

5 minutes general mobility (swings, circles, etc)


In 5 minutes, complete as many STRICT pull ups or ring rows as possible. NO BANDS.
Rest 1 minute
In 4 minutes, complete as many STRICT push ups as possible.
Rest 1 minute
In 3 minutes complete as many chest to thigh sit ups as possible.
Rest 1 minute
In 2 minutes complete as many burpees as possible.
Rest 1 minute
Run 500 meters for time

7.31.12

Run 500 meters, then:
5 rounds for warm up
5 perfect push ups
10 perfect squats
(coach counts each rep)


Run 300 meters with a medicine ball 20/12

100 Russian twists (1 count)

Run 300 meters with a medicine ball
50 burpees
Run 300 meters with a medicine ball

100 Russian twists

Run 300 meters with a medicine ball

7.30.12

1 minute jumping jacks

1 minute push ups

1 minute in place lunges

1 minute plank knees to elbows

1 minute toe touch sit ups

2 minutes static squat hold

3 minutes of dumbbell swing technique (two handed hammer hold)

5 rounds for time of:

20 dumbbell squats 50/35

20 dumbbell swings

Rest

500 meter row time trial

Monday the 23rd of July 2012

Its in the Journey

25 burpees
100m walking lunge
400m run
100 Russian KB swings (70/53)
400m run
100 squats
400m run
25 burpees

Friday the 20th of July 2012

5 rounds

500m Run
15 burpees

Thursday the 19th of July 2012

"Middle Earth"

10 Rounds of

10 Russian twists (20/14)
10 Butterfly sit ups
10 v-ups
10 butterfly sit ups
10 anchored sit ups
10 butterfly sit ups
10 anchored sit ups
10 butterfly sit ups
10 anchored weighted sit ups (45/30)
10 butterfly sit ups

Wednesday the 18th of July 2012

3 rounds

20 burpees
30 pushups
40 squats
50 sit ups

Tuesday the 17th of July 2012

5 rounds for time of
800m run
50 anchored sit ups
50 supermans

Monday the 16th of July 2012

6 rounds for total reps

Every 5 minutes
Sprint 400m
Max kettlebell swings (70/53) to 4 minutes
Rest 1 minute

Friday the 13th of July 2012

"Lucky 13"

13 rounds for time of

13 wall balls
13 squats
13 pushups
13 Hollow rocks

Thursday the 12th of July 2012

With a running clock:

Run 1600m,
at 16 minutes run 1200m 
at 28 minutes run 800m
at 34 minutes run 400m

Finisher
4x50m Sprint

Wednesday the 11th of July 2012

10 minutes AMRAP
20 KB swings (70/53)
10 butterfly sit ups

3 minutes rest

7 minutes AMRAP
5 burpees
7 goblet squats (70/53)

3 minutes rest

500m time trial

Tuesday the 10th of July 2012

10 rounds
Every 2 minutes perform
8 burpees
8 box jumps
Rest to balance of two minutes

Monday the 9th of July 2012

5 Rounds for time
800m Run
20 DB Thrusters (45/30)
20 Russian twists (45/30)

Friday the 6th of July 2012

Doormouse Intervals

1 minute work
30 seconds rest

5 Rounds

Wall balls (20/14)
KB Swings (70/53)
V-ups (Straight legs!)
Goblet Squats (70/53)
Burpee Box Jumps (24/20)

Thursday the 5th of July 2012

80 Burpees
70 Situps
60 Walking Lunges
50 Squats
40 Push ups
30 Russian twists (60 touches total)
1000m Run

Wednesday the 4th of July 2012

9:30 am Class ONLY – All are welcome – friends, family, visitors, etc.

Whitten

Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jumps, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

No time limit

Tuesday the 3rd of July 2012

20 minute AMRAP
5 KB swings (53/35)
10 pushups
15 squats
20 sit ups

Monday the 2nd of July 2012

400m Run
40 DB Thrusters (40/25)
400m Run
40 Box Jumps (24/20)
400m Run
40 V-ups
400m Run
40 Push ups
400m Run
40 Burpees