Friday March 1, 2013

3 Rounds: Rest 1 Min between Rounds
21-15-9
Db Thrusters
Box Jumps

Thursday Feb. 28, 2013

Run 500m
50 Weighted Walking Lunges
Run 400m
40 Pull Ups
Run 300m
30 Ground To Overhead (45/25)
Run 200m
20 Burpees
Run 100m
10 Jump Squats

Rest

75 V Ups For Time

Wednesday Feb. 27, 2013

15 Min Amrap

6 Pull Ups
9 Push Ups
12 Air Squats

Tuesday Feb. 26, 2013

4 Rounds: 1 Min Rest
Run 400m
Row 400m
Max Sit Ups to remainder of  8 Minutes

Monday Feb. 25, 2013

EMOM x 10
5 Kettlebell Swing (70/53)
5 Goblet Squats (70/53)

Rest

10 Minutes
30 Seconds Work: 30 Seconds Rest
Burpees

Friday Feb. 22, 2013

5 Rounds
Every 5 Minutes
400m Run
25 Thrusters (40/25)

Thursday Feb. 21, 2013

9 Rounds
12 DB Push Press (35/20)
15 DB Walking Lunges

REST

5 Rounds
20 Second L Sit Hold
20 V Ups
20 Flutter Kicks per leg

Wednesday Feb. 20, 2013

FOR TIME:

70 Single Jump Rope
60 Kettlebell Swings (53/35)
50 Plank Shoulder Taps
40 Goblet Squats (53/35)
30 Butterfly Sit Ups
20 Burpees
10 Rope Pull Ups

Tuesday Feb.19, 2013

100m Shuttle Sprints x 3

Rest


10 Min AMRAP

10 Box Jumps (24/20)
10 Pull Ups


Rest

3 Rounds
1 Min Plank Hold
30 Seconds Rest
1 Min V Up Hold
30 Seconds Rest

Monday Feb. 18, 2013

5 rounds, rest 1 minute after each 
15 Push Ups
12 Squats
 9  Burpees

Rest 10 minutes

KB swing Tabata (53/35)

Friday Feb. 15, 2013

4 Rounds: 1 min rest

50 Air Squats
25 Jumping Lunges

Complete MAX REPS of Butterfly Sit Ups in remainder of 4 Minutes

Score is total BFSU

Thursday Feb. 14, 2013

100 DB Squat Clean Thrusters (35/20)
Every Minute perform 5 Burpees

Wednesay Feb. 13, 2013

30 Kettlebell Swings (53/35)
30 Pull Ups/Ring Rows
30 KBS
20 Pull Ups
30 KBS
10 Pull Ups

Rest

With a partner...

Row 200 Calories for time-
alternating every 20 calories

Tuesday Feb. 12, 2012

EMOM x 10

5 Front Squats (45/30)
5 Push Press
5 DB Thrusters

Rest 2 minutes

5 Rounds For Time
Run 200m
20 Push Ups

Monday Feb.11, 2013

3 Rounds: 1 Minute Rest between Rounds

1 Minute of Work each:

Air Squats

Burpees

Sit Ups

3 Minutes Rest

For Time:

500m Plate Run (45/25)

500m Run

Friday Feb. 8, 2013

21-15-9
WALL BALLS (20/14)
PULL UPS
KETTLEBELL SWINGS (70/53)

Thursday Feb. 7, 2013

1-2 Pull Up Negatives EMOM x 10

Rest

10-9-8-7-6-5-4-3-2-1

Squat Thrust Jumping Jack

Run 200m between each set

Wednesday Feb. 6, 2013

20 Push Ups
20 Goblet Squats (53/35)
20 Pull Ups
20 Goblet Squats
20 KB Dead Lift
20 Goblet Squats
20 Kettlebell Swings
20 Goblet Squats
20 Burpees

Tuesday Feb 4, 2013

18 Min AMRAP

12 Box Jumps
9 Push Press
6 Toes To Bar

Monday Feb 4, 2013

1 Mile Run
50 Push Ups
100 Burpees
150 Squats
1 Mile Run