Tuesday the 21st of December, 2010

"Work Capacity 101ish"
With a running clock perform the following circuit every two minutes for 20 minutes

Pull-ups x 5
Wall Ball Shots x 10
Burpees x 15
Jumping Jacks x 20

Monday the 20th of December, 2010

"Spaceman"

100 squats
90 db walking lunges (40/20)
80 jump squats
70 burpees
60 db thrusters (40/20)
50 shoot throughs
40 push ups
30 lateral jumps
20 man makers (40/20)
10 goblet squats (40/20)

Friday the 17th of December, 2010

"Tony Stark"
15 Rounds for time of
10 burpees
200m run

Thursday the 16th of December, 2010

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Click here for details on our Second Annual Winter Party - this Friday at 8pm at the Bank Lofts

We are trying to help Ed Moran, one of our athletes, help out a family less fortunate than us.  Click here for more information on how to help

Wednesday the 15th of December, 2010

For time:

21-15-9 rep rounds of the following exercises:

KB Swings 1.5/1.0 pood

Box Jumps

Push-ups

Squats

rest and recover

400m Farmer Walk

Post times and thoughts to comments

Compare to 11.09.10

What does intensity mean to you?

Click here for details on our Second Annual Winter Party - this Friday at 8pm at the Bank Lofts

We are trying to help Ed Moran, one of our athletes, help out a family less fortunate than us.  Click here for more information on how to help

Tuesday the 14th of December, 2010

Team Row

In teams of 4 complete a 10k row

Each member completes 500m at a time. Rowing order must be preserved.

Monday the 13th of December, 2010

"Density 101"

AMRAP 20 Minutes

10 Burpees

20 high knees in place

10 walking lunges

10 box jumps (24/20)

3 minute rest

AMRAP 15 minutes

20 kb swings (53/34)

10 pull ups