Tuesday October 22, 2013

Strict Press
Bicep Curls
5 x 5

Perform 5 reps of each movement then rest 60 seconds, repeat for 5 sets

Rest

5 Rounds: 2 Minutes Rest
1 Round every 3 minutes:
10 Burpees
20 Wall Balls
Max Weighted Sit Ups to remainder of time (use medicine ball)

Monday Oct. 21, 2013

Warm Up:
Two Rounds:
30 Second Samson Stretch per side
20 Jumping Jacks
10 Leg Raises
30 Sit Ups
20 Wide Leg Mountain Climbers
10 Trunk Rotations
30 Second Plank Hold


WOD:
4 Rounds for Time:
200m Row
20 Push Ups
200m Run
20 Box Jumps (20/24)

Friday October 18, 2013

1 Round every 7 minutes x 5
10 Burpees
400m Run
10 Burpees

Thursday Oct.17, 2013

15 Minute AMRAP:
5 Pull Ups
7 Push Press
9 Goblet Squat

REST

100 Kettlebell Swings (53/35) for time

Wednesday Oct. 16, 2017

2 Rounds:
1000m Run
50 DB Thrusters
30 Sit Ups

Tuesday Oct. 15, 2013

Tabata:
8 Rounds Each: 
20 Seconds Work: 10 Seconds Rest
Calorie Row
Sit Ups
Push Ups
Air Squats
Burpees

Friday Oct. 11, 2013

For Time:
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 Kettlebell Swings (53/35)
50 Walking Lunge Steps
50 Knee To Elbows
50 DB Push Press
50 Supermans
50 Wall Balls (20/12#)
50 Burpees
50 Tuck Jumps