Monday April 1, 2013

6 Rounds: Rest 2 Minutes between rounds
3 Min AMRAP:
3 Squat Thrusts Jumping Jacks
6 Butterfly Sit Ups

Friday March 29, 2013

EMOM x 10

5 Push Ups
5 Pull Ups

Rest 5 Minutes

10-20-30-20-10 of EACH FOR TIME:
Box Jumps/Step Downs (24/20)
Air Squats

Thursday March 28, 2013

12 Min AMRAP
12 Push Press
200m Run

Rest

12 Min AMRAP
12 Thrusters
200m Row

Wednesday March 27, 2013

7 Rounds For Time
3 Butt To Floor Rope Climbs
10 Wall Balls (20/12)
15 Kettlebell Swings (53/35)
20 Jumping Lunges

Tuesday March 26, 2013

100 Air Squats
21 Pull Ups
75 Butterfly Sit Ups
15 Pull Ups
50 Kettlebell Swings (70/53)
9 Pull Ups

Monday the 25th of March, 2013

6 rounds on 5 minutes
400 meter run
15 Burpees
Max KB swings for balance of 5 minutes
Rest 2 minutes after each round

Friday March 22, 2013

2 MIN MAX BOX JUMPS
REST 1 MIN
2 MIN MAX PUSH UPS
REST 1 MIN
2 MIN MAX SIT UPS
REST 1 MIN
2 MIN MAX BURPEES

REST 5 MINUTES

TABATA BOTTOM TO BOTTOM SQUATS

Thursday March 21, 2013

4x400m Run
every 5 minutes

Rest

3 Rounds
30 second right side plank hold
30 second rest
30 second left side plank hold
30 second rest
60 second plank hold
30 second rest

Wednesday March 20, 2013

20 Min AMRAP
5 DB Push Press (35/20)
10 DB Step Ups (24/20)
200m Run

Tuesday March 19, 2013

With a partner perform the following for time and total reps:

500m Max Effort Row/Partner Max Burpees 
Rest 1 Min and then partners switch exercises.

Rest 3 Minutes

500m Max Effort Row/Partner Max Air Squats
Rest 1 Min then switch exercises

Rest 3 Minutes

500m Max Effort Row/Partner Max Butterfly Sit Ups
Rest 1 Min then switch exercises

Monday March 18, 2013

10 Rounds
10 Lunges
100m Run

Rest 

10 Minute AMRAP

15 Air Squats
10 Push Ups 

5 V Ups

Friday March 15, 2013

"SJB"
4 Rounds: 2 min rest between rounds
40 Seconds Work: 20 Seconds Rest
Push Ups
Wall Balls
Kettlebell Swings
Burpees

Thursday March 14, 2013

Run 1600m
80 Lunges
Run 1200m
60 Sit Ups
Run 800m
40 Push Ups
Run 400m
20 Burpees

Wednesday March 13, 2013

For Time:

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

Front Squat (40/25)

Kettlebell Swing (53/35)

200m Run after each set

Tuesday March 12, 2013

3 Rounds
30 Second Handstand Hold
30 Second Squat Hold
30 Second Rest

Recover

For Time:
Run 1,000m with 100 DB Thrusters after 500m

Monday March 11, 2013

6 Rounds: 1 Min Rest between rounds
2 Min Work:
15 Push Ups
Max Pull Ups/Rig Rows

Recover

5 Rounds
20 Butterfly Sit Ups
20 Air Squats

Friday March 8, 2013

21-15-9
Wall Balls (20/14)
Toes To Bar

500m Run with Med Ball

Rest

9-15-21

Wall Balls (20/14)
VUps

500m Run

Thursday March 7, 2013

4 Rounds on 3 Minutes: 1 minute Rest

400m Run
Max Kettlebell Swings (53/35) to remainder of time.

Wednesday March 7, 2013

12 Minute AMRAP:

10 DB Thrusters
10 Pull Ups/ Ring Rows
50 ft Bear Crawl

Rest 3 minutes

12 Minute AMRAP:

10 Air Squats
10 Push Ups
50 ft Shuttle Run

Tuesday March 5, 2013

200m Run
21 Goblet Squats (53/35)
21 Kettlebell Swings (53/35)
21 Butterfly Sit Ups
200m Run
15 Goblet Squats
15 Kettlebell Swings
15 Butterfly Sit Ups
200m Run
9 Goblet Squats
9 Kettlebell Swings
9 Butterfly Sit Ups

Monday March 4, 2013

Buy In:
500m Run

3 Rounds
10 Burpees
20 DB Push Press
30 Jumping Lunges

Buy Out:
100 Double Unders or 200 Singles