Wednesday, October 31, 2012

Thursday Nov 1, 2012

Dynamic Stretching

Weighted Plank Holds
3 Max Attempts
Increasing weight with each effort.
10 V Ups Between each attempt.


Rest


SPRINTS!
15 Min Amrap:
200m Run
rest 30 seconds

Tuesday, October 30, 2012

Wednesday Oct 31, 2012

Dumbbell Press
5 reps x 5 sets
-warm up with 25 push ups
-add weight with each set as long as good form is maintained

Rest

Ring Rows
5 reps x 5 sets

Rest

Every Minute on the Minute for 10 minutes
5 DB Front Squats
5 DB Push Press
5 DB Thrusters

-do not put down DB in between the movements

Monday, October 29, 2012

Tuesday Oct. 30, 2012

Intervals- 5 Rounds

1 min work
30 sec rest

Push Ups
Plate Ground to Overhead (45/25)
Butterfly Sit Ups
Burpees
Lunges


Sunday, October 28, 2012

Monday Oct. 29, 2012

Weighted Squats
5 reps x 5 sets
-starting with 25 air squats to warm up.
-add weight to each set, maintaining perfect technique and form.
-rest in between each set

Rest

12 minute AMRAP
100m Run
12 Plank Shoulder Taps
12 Air Squats

Rest

100 Russian Twists- with med ball (20/14)

Thursday, October 25, 2012

Friday Oct. 26, 2012

4 Rounds: 1 minute rest in between round

In 3 minutes:

30 Kettlebell Swings (53/35)
20 Wall Balls (20/12)

Max chest to thigh sit ups with remainder of 3 Minutes.
Sit ups are your score!!




Wednesday, October 24, 2012

Thursday Oct 25, 2012

7 Push Ups Every Minute on the Minute for 7 Minutes

These should be the most challenging version of push ups that you can complete. If you can do strict push ups but 7 will take more then 30 seconds to complete then scale reps. If strict push ups are not an option and you must scale it use a lower box then you use in a workout. Make these 7 minutes really work for you!!!

Rest

400m Run + 15 Burpees
Every 5 Minutes for 4 efforts
Sprint the run and complete the burpees immediatly after. Rest to remainder of 5 minutes- aim to have atleast 90 seconds rest for each effort.
GOOOOOO!

Monday, October 22, 2012

Tuesday Oct 23, 2012

6 Rounds

9 Kettlebell Swings (53/35)
12 Burpees
15 Goblet Squats (53/35)

Rest

 100m Sprint 
 1 effort every minute on minute for 10 minutes

Sunday, October 21, 2012

Monday Oct 22, 2012

25 Pull Ups
25 Box Jumps (24/20)
20 Pull Ups
20 Box Jumps
15 Pull Ups
15 Box Jumps
10 Pull Ups
10 Box Jumps
5 Pull Ups
5 Box Jumps

REST

3 Rounds
With a partner:
one person holds plank while the other does 30 Vups then switch. If the person holding in plank position breaks then the other partner has to start Vups reps over again.





Thursday, October 18, 2012

Friday Oct 19, 2012

1 Round every 10 minutes x 3 Rounds

500m Row
400m Run with a plate 45/25
400m Run
Max Sit Ups to the balance of 10 minutes

Scrore is total sit up reps!

Wednesday, October 17, 2012

Thursday Oct 18, 2012

20 Min AMRAP

6 Push Ups
12 Parallette Dips
24 Parallette Jumps

rest

1 Min Hollow Rock Hold

30 second rest
3 efforts

Tuesday, October 16, 2012

Wednesday Oct 17, 2012

21 Over the Box Jumps- squat on the other side
200m Run
15 Over the Box Jumps- squat on the other side
400m Run
9 Over the Box Jumps- squat on the other side
800m Run
9 Weighted Step Ups
400m
15 Weighted Step Ups
200m Run
21 Weighted Step Ups



Monday, October 15, 2012

Sunday, October 14, 2012

Monday Oct 15, 2012

4 Rounds: 30 seconds between movements

1 Min Max Reps

Box Jumps
Calorie Row
Dumbbell Press
DB Hang Power Cleans

Thursday, October 11, 2012

Friday Oct 12, 2012

2 Rounds- rest 4 minutes between

800m Run
rest to 6 minutes
400m Run
rest to 10 minutes
200m Run
rest to 12 minutes
100m Run


Rest and Recover


50 Butterfly Sit Ups
100 Russian Twists (20/14)
150 Flutter Kicks
200 Chinnies

Wednesday, October 10, 2012

Thursday Oct 11, 2012

100 Push Ups

Every minute stop and do 10 air squats

Recover

100 Kettlebell Swings (70/53)

Every minute run 100m


Tuesday, October 9, 2012

Wednesday Oct 10, 2012


10 Min AMRAP
10 Box Jumps (24/20)
10 DB Front Squats (40/25)

Rest

500m Farmers Carry (#35 DB)









Monday, October 8, 2012

Tuesday Oct 9, 2012

"B Special"

5 Rounds
3 Min Rest Between Rounds

27 Kettlebell Swings (70/53)
27 Push Ups
27 Burpees

Sunday, October 7, 2012

Monday Oct 8, 2012

5 Rounds: 1 min rest bewteen rounds
On 3 Minute clock:
400m Sprint
20 squats
20 lunges

Thursday, October 4, 2012

Friday Oct 5, 2012

Interval Friday!

5 Rounds of each

60 Seconds work: 30 Seconds rest

Jumping Jacks
Supermans
Wall Balls
Push Ups
Box Jumps



Wednesday, October 3, 2012

Thursday Oct. 4, 2012

Run 1000m

then....

5 Rounds FOR TIME!

20  Weighted Sit Ups with plate (45/25)
20 Walking Lunges with overhead plate (45/25)
20 Squat Thrusts

Tuesday, October 2, 2012

Wednesday Oct. 3, 2012

10 Min AMRAP:

6 Parallete Dips
8 DB Thursters (35/20)
10 Step Ups (24/20)

Rest 3 Minutes

10 Min AMRAP:

6 Push Ups
8 DB Front Squats (35/20)
10 Box Jumps (24/20)

Monday, October 1, 2012

Tuesday Oct 2, 2012

FOR TIME:

100m Run
10 Goblet Squats(GS) (53/35)
10 Kettlebell Swings(KBS) (53/35)
200m Run
20 GS
20 KBS
400m Run
40 GS
40 KBS
500m Run
50 GS
50 KBS