Monday Jan. 21, 2013

"Jonas and Asher"


4 Rounds For Time

28 Squats
40 Single Unders

Rest

4 Rounds For Time

8 Push Ups
11 Pull Ups

Fri. Jan. 18, 2013

2 Rounds

100 Burpees
1 Mile Run

35 min cap

THURSDAY JAN. 17, 2013

RUN 800m
30 PUSH UPS
40 KETTLEBELL SWINGS
50 CHEST TO THIGH SIT UPS
60 BURPEES
RUN 800m

Wednsday Jan. 16, 2013

EMOM x 10

5 Ring Rows
7 Push Ups
9 Air Squats

Rest

30 DB Push Press
Run 200m
20 DB Push Press
Run 200m
10 DB Push Press
Run 200m

Tuesday Jan. 15, 2013

3 Rounds

21 Kettlebell Swings
15 Air Squats
9 Burpee Box Jumps

Monday Jan. 15, 2013

2 Rounds for time:

Run 1,000m
50 DB Thrusters

Friday Jan. 11, 2013

30-25-20-15-10-5

Wall Balls (20/14)
Box Jumps (24/20)