10 Burpees
20 Walking lunges
30 Squats
Showing posts with label burpees. Show all posts
Showing posts with label burpees. Show all posts
Wednesday, February 29, 2012
Sunday, February 26, 2012
Monday the 27th of February, 2012
Warm-up
Run 400 Meters
Plank shoulder taps till 5 minutes
Run 400 meters
1/4 Squat jumps till 10 minutes
Run 400 meters
(-late comers start wherever the class is in the warmup)
PVC Overhead squat technique
"Sauc-ome"
15 minute AMRAP
PVC overhead squat hold 10 seconds
20 PVC overhead squats
10 burpees
Run 400 Meters
Plank shoulder taps till 5 minutes
Run 400 meters
1/4 Squat jumps till 10 minutes
Run 400 meters
(-late comers start wherever the class is in the warmup)
PVC Overhead squat technique
"Sauc-ome"
15 minute AMRAP
PVC overhead squat hold 10 seconds
20 PVC overhead squats
10 burpees
Sunday, February 19, 2012
Monday the 20th of February, 2012
Warm-up
Run 500
at 5 minutes
Run 500
-If you are late you only run second 500.
30 seconds shoulder circles forward
30 seconds shoulder circles backward
30 seconds Squat thrusts
30 seconds mountain climbers
30 seconds samson/ leg
WOD
"Save the drama for yo momma!"
2 rounds for reps
Run 1 mile
AMRAP with balance of time left in 15 minutes, rest 3 minutes after each round
5 Burpees
10 Mountain climbers-each leg kick is 1 count
15 squats
-Scale run if your mile of slower than 8 minutes
Run 500
at 5 minutes
Run 500
-If you are late you only run second 500.
30 seconds shoulder circles forward
30 seconds shoulder circles backward
30 seconds Squat thrusts
30 seconds mountain climbers
30 seconds samson/ leg
WOD
"Save the drama for yo momma!"
2 rounds for reps
Run 1 mile
AMRAP with balance of time left in 15 minutes, rest 3 minutes after each round
5 Burpees
10 Mountain climbers-each leg kick is 1 count
15 squats
-Scale run if your mile of slower than 8 minutes
Wednesday, February 1, 2012
Thursday the 2nd of February, 2012
"Dont squeeze the Charmin!"
5 rounds
10 Kettlebell deadlifts (70/53)
10 Kettlebell sumo-deadlift high-pulls
10 Split jumps/ lunge in place
10 Burpees
Rest 1 minute after each round
5 rounds
10 Kettlebell deadlifts (70/53)
10 Kettlebell sumo-deadlift high-pulls
10 Split jumps/ lunge in place
10 Burpees
Rest 1 minute after each round
Tuesday, January 31, 2012
Tuesday, December 27, 2011
Tuesday The 27th Of December, 2011
20 push ups
30 situps
40 squats
50 burpees
500m run
rest and recover
5 sets of
half max reps strict pullups (10 negatives if you cant do a strict pullup)
30 situps
40 squats
50 burpees
500m run
rest and recover
5 sets of
half max reps strict pullups (10 negatives if you cant do a strict pullup)
Sunday, December 25, 2011
Monday, October 17, 2011
Monday, September 19, 2011
Monday the 19th of September, 2011
5 rounds of
400m run
20 burpees
1 minute rest
REST is required each round. Strive to complete the burpees unbroken. No whinging please.
400m run
20 burpees
1 minute rest
REST is required each round. Strive to complete the burpees unbroken. No whinging please.
Monday, September 12, 2011
Monday the 12th of September, 2011
With a running clock perform
1 mile time trial
at 15 minutes
200 squats for time
at 30 minutes
50 burpees for time
1 mile time trial
at 15 minutes
200 squats for time
at 30 minutes
50 burpees for time
Sunday, August 28, 2011
Wednesday, August 24, 2011
Wednesday the 24th of August, 2011
5 rounds of
50 anchored sit ups
30 good mornings
Rest and recover
250m row max effort
3 attempts
50 anchored sit ups
30 good mornings
Rest and recover
250m row max effort
3 attempts
Saturday, November 13, 2010
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