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
Wednesday, October 31, 2012
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
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
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)
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!!
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!
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!
Tuesday, October 23, 2012
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
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.
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!
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
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
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
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
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
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)
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
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
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
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
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)
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
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
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