Thursday May 23, 2013

EMOM x 10
5 Ring Dips
5 Ring Rows

Rest

21-15-9
Air Squats
Burpees

Rest until 6 Minutes

15-12-9
Air Squats
Burpees

Rest until 5 Minutes

9-6-3
Air Squats
Burpees

Wednesday May 22, 2013

8 Rounds
Every 2 Minutes:
15 Box Jumps (24/20)
Max Push UPs
Rest 1 Minute

Tuesday may 21, 2013

1000m Run
50 Thrusters
50 Pull Ups

Monday May 20, 2013

Tabata Row for Calories

Rest 3 Minutes

Tabata Sit Ups

Rest 2 Minutes

Tabata Squats

Rest 1 Minute

Tabata Burpees

Thursday May 16, 2013

5 Rounds: 2 Minutes Rest
30 Kettlebell Swings (53/35)
Max Plank Hold to 3 Minutes

Wednesday May 15, 2013

150 WALL BALLS (20/12)
-complete 10 Sit Ups every time you stop or put the ball down.

Rest

Team 2K Row
-partners switch every 200m

Tuesday May 14, 2013

5 x 400m Run plus 12 Burpees 
Rest to 5 Minutes