Wednesday Oct 10, 2012

10 Min AMRAP

10 Box Jumps (24/20)

10 DB Front Squats (40/25)

Rest

500m Farmers Carry (#35 DB)

Tuesday Oct 9, 2012

"B Special"

5 Rounds
3 Min Rest Between Rounds

27 Kettlebell Swings (70/53)
27 Push Ups
27 Burpees

Monday Oct 8, 2012

5 Rounds: 1 min rest bewteen rounds
On 3 Minute clock:
400m Sprint
20 squats
20 lunges

Friday Oct 5, 2012

Interval Friday!

5 Rounds of each

60 Seconds work: 30 Seconds rest

Jumping Jacks
Supermans
Wall Balls
Push Ups
Box Jumps

Thursday Oct. 4, 2012

Run 1000m

then....

5 Rounds FOR TIME!

20  Weighted Sit Ups with plate (45/25)
20 Walking Lunges with overhead plate (45/25)
20 Squat Thrusts

Wednesday Oct. 3, 2012

10 Min AMRAP:

6 Parallete Dips
8 DB Thursters (35/20)
10 Step Ups (24/20)

Rest 3 Minutes

10 Min AMRAP:

6 Push Ups
8 DB Front Squats (35/20)
10 Box Jumps (24/20)

Tuesday Oct 2, 2012

FOR TIME:

100m Run
10 Goblet Squats(GS) (53/35)
10 Kettlebell Swings(KBS) (53/35)
200m Run
20 GS
20 KBS
400m Run
40 GS
40 KBS
500m Run
50 GS
50 KBS