10 Rounds for Time
100m Sprint
10 Air Squats
10 Burpees
Thursday, January 31, 2013
Wednesday, January 30, 2013
Thursday Jan 31, 2013
1 Mile Run
50 Box Jumps/Step downs (24/20)
40 Overhead Lunges (45/25)
30 Butterfly Sit Ups
20 Burpees
800m Run
50 Box Jumps/Step downs (24/20)
40 Overhead Lunges (45/25)
30 Butterfly Sit Ups
20 Burpees
800m Run
Tuesday, January 29, 2013
Wednesday Jan 30, 2013
12 Min AMRAP
12 Jumping Lunges
Run 200m
Rest
100 Push Ups for Time
Every minute 8 Ring Rows
12 Jumping Lunges
Run 200m
Rest
100 Push Ups for Time
Every minute 8 Ring Rows
Monday, January 28, 2013
Tuesday Jan 29, 2013
10 Minute Ladder 1,1,2,2,3,3.....
Box Jump (24/20)
Dumbbell Front Squat (40/25)
Box Dips
Rest
5 Rounds
12 Flutter Kicks per leg
18 Chinnies
24 Russian Twists
36 Butterfly Sit Ups
Box Jump (24/20)
Dumbbell Front Squat (40/25)
Box Dips
Rest
5 Rounds
12 Flutter Kicks per leg
18 Chinnies
24 Russian Twists
36 Butterfly Sit Ups
Sunday, January 27, 2013
Monday Jan. 28, 2013
3 Rounds
1 Min Chin Over the Bar Hold
1 Min Squat Hold
1 Min Plank Hold
1 Min Rest
Rest
7 Rounds For Time
7 Toes To Bar
14 Kettlebell Swings (70/53)
1 Min Chin Over the Bar Hold
1 Min Squat Hold
1 Min Plank Hold
1 Min Rest
Rest
7 Rounds For Time
7 Toes To Bar
14 Kettlebell Swings (70/53)
Thursday, January 24, 2013
Friday Jan.24, 2013
3 Rounds
1 Minute Work: 1 Minute Rest
Wall Balls (20/14)
rest 2 minutes
3 Rounds
1 Minute Work: 1 Minute Rest
Butterfly Sit Ups
rest 2 minute
3 Rounds
1 Minute Work: 1 Minute Rest
Burpees
rest 2 minutes
Run 1,600m For Time
1 Minute Work: 1 Minute Rest
Wall Balls (20/14)
rest 2 minutes
3 Rounds
1 Minute Work: 1 Minute Rest
Butterfly Sit Ups
rest 2 minute
3 Rounds
1 Minute Work: 1 Minute Rest
Burpees
rest 2 minutes
Run 1,600m For Time
Wednesday, January 23, 2013
Thursday Jan. 24, 2013
5 Rounds For Time:
20 Overhead Walking Lunges (45/25)
15 Weighted Straight Leg Sit Ups (45/25)
10 Ground to Overhead (45/25)
Tuesday, January 22, 2013
Wednesday Jan. 23, 2013
10 Minute AMRAP:
12 Shoulder Taps
9 Dumbbell Hang Power Cleans
6 Push Up
Rest 3 Minutes
3 Rounds:
12-9-6
Burpees
At the end of each burpees Run 100m
12 Shoulder Taps
9 Dumbbell Hang Power Cleans
6 Push Up
Rest 3 Minutes
3 Rounds:
12-9-6
Burpees
At the end of each burpees Run 100m
Monday, January 21, 2013
Tuesday Jan. 22, 2013
Row 400m
3 Rounds
20 Goblet Squats (70/53)
20 Kettlebell Swings
20 Sit Ups touching KB in front of feet
Run 400m
3 Rounds
20 V Ups
20 Goblet Squats
20 Kettlebell Swings
Row 400m
Run 400m
3 Rounds
20 Goblet Squats (70/53)
20 Kettlebell Swings
20 Sit Ups touching KB in front of feet
Run 400m
3 Rounds
20 V Ups
20 Goblet Squats
20 Kettlebell Swings
Row 400m
Run 400m
Sunday, January 20, 2013
Monday Jan. 21, 2013
"Jonas and Asher"
4 Rounds For Time
28 Squats
40 Single Unders
Rest
4 Rounds For Time
8 Push Ups
11 Pull Ups
4 Rounds For Time
28 Squats
40 Single Unders
Rest
4 Rounds For Time
8 Push Ups
11 Pull Ups
Thursday, January 17, 2013
Wednesday, January 16, 2013
THURSDAY JAN. 17, 2013
RUN 800m
30 PUSH UPS
40 KETTLEBELL SWINGS
50 CHEST TO THIGH SIT UPS
60 BURPEES
RUN 800m
30 PUSH UPS
40 KETTLEBELL SWINGS
50 CHEST TO THIGH SIT UPS
60 BURPEES
RUN 800m
Tuesday, January 15, 2013
Wednsday Jan. 16, 2013
EMOM x 10
5 Ring Rows
7 Push Ups
9 Air Squats
Rest
30 DB Push Press
Run 200m
20 DB Push Press
Run 200m
10 DB Push Press
Run 200m
5 Ring Rows
7 Push Ups
9 Air Squats
Rest
30 DB Push Press
Run 200m
20 DB Push Press
Run 200m
10 DB Push Press
Run 200m
Monday, January 14, 2013
Sunday, January 13, 2013
Thursday, January 10, 2013
Wednesday, January 9, 2013
Thursday Jan. 10, 2013
4 Rounds: rest 2 min between rounds
Run 400m
AMRAP to 4 Minutes:
10 Ring Rows
10 Air Squats
Tuesday, January 8, 2013
Monday, January 7, 2013
Tuesday Jan. 8, 2013
10 Min AMRAP
5 Shoot Throughs
10 Kettlebell Swings
100m Run
Rest 5 Min
10 Min AMRAP
5 Vups
10 Butterfly Sit Ups touching KB
100m Run
5 Shoot Throughs
10 Kettlebell Swings
100m Run
Rest 5 Min
10 Min AMRAP
5 Vups
10 Butterfly Sit Ups touching KB
100m Run
Sunday, January 6, 2013
Monday Jan. 7, 2013
Dynamic Stretching
50 Walking Lunges
50 Push Press
50 Weighted Squats
50 Push Ups
50 Sit Ups
50 Burpees
50 Walking Lunges
50 Push Press
50 Weighted Squats
50 Push Ups
50 Sit Ups
50 Burpees
Thursday, January 3, 2013
Friday Jan. 4, 2013
4 Rounds: 1 minute rest
30 Push Ups
Max Kettlebell Swings in remainder of 4 Minutes
Score is total KBS
30 Push Ups
Max Kettlebell Swings in remainder of 4 Minutes
Score is total KBS
Wednesday, January 2, 2013
Thursday Jan. 3, 2013
1600m Run
21 Db Thrusters
1200m Run
18 Db Thrusters
800m Run
15 Db Thrusters
400m Run
12 Db Thrusters
200m Run
9 Db Thrusters
21 Db Thrusters
1200m Run
18 Db Thrusters
800m Run
15 Db Thrusters
400m Run
12 Db Thrusters
200m Run
9 Db Thrusters
Tuesday, January 1, 2013
Wednesday Jan. 2, 2013
DB Press
5x10
30 Second plank hold between each set
Rest
10 Rounds For Time:
10 Burpees
10 Air Squats
10 Sit Ups
5x10
30 Second plank hold between each set
Rest
10 Rounds For Time:
10 Burpees
10 Air Squats
10 Sit Ups
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