Thursday Oct.10

7 Rounds
500m Row
500m Run

Wednesday Oct. 9, 2013

3 Rounds:
Every 3 Minutes
20 Kettlebell Swings
15 Wall Balls (20/14)

Rest 3 Minutes

3 Rounds:
Every 2 Minutes
15 Squat Thrusts
5 Reverse Burpees

Rest 3 Minutes

3 Rounds:
Every 1 Minute
20 Butterfly Sit Ups touching KB in front of feet

Tuesday Oct. 8, 2013

FOR TIME:

Run 800m
50 Pull Ups
100 Burpees
150 Sit Ups
Run 800m

Monday Oct. 7, 2013

Front Squats
5 x 10

Rest

DB Press
5 x 5

Rest

12 Minute Ladder: 1,1,1,2,2,2,3,3,3.....
Air Squat
Push Up
Mountain Climber

Friday Oct. 4, 2013

21-15-9

Overhead Walking Lunges (45/25)

Sit Ups

Burpees

Box Jumps (24/20)

200m Run in between each set

rest

5 Rounds

30 Seconds Kettlebell Swings (53/35)

30 Seconds Russian Twists (20/14)

30 Seconds Rest

Thursday Oct. 3, 2013

2 Rounds:

100m Run
Rest to 2 Minutes
200m Run
Rest to 4 Minutes
400m Run
Rest to 8 Minutes
800m Run
Rest to 16 Minutes

Wednesday Oct. 2, 2013

Team of Two Complete:

5 x 10 Calorie Row
5 x 15 Kettlebell Swing (53/35)
5 x 15 Wall Balls (20/12)

One person works while the other rests then switch until you have each completed the five rounds.