3 rounds for QUALITY of
Accumulate 1 minute of total hold time of
Plank
L-sit
Frog stand
Squat hold
rest
tabata burpees
Friday, December 30, 2011
Thursday, December 29, 2011
Thursday the 29th of December, 2011
3 rounds of
500m plate or sandbag run
500m run
rest and recover
50 weighted anchored situps
50 russian twists using same dumbbell
500m plate or sandbag run
500m run
rest and recover
50 weighted anchored situps
50 russian twists using same dumbbell
Wednesday, December 28, 2011
Wednesday the 28th of December, 2011
10 minutes HSPU practice (negatives, low reps, kick ups)
5 rounds of
10 single arm db snatches per arm
10 single arm dumbell thrusters per arm
10 goblet squats
5 rounds of
10 single arm db snatches per arm
10 single arm dumbell thrusters per arm
10 goblet squats
Tuesday, December 27, 2011
Tuesday The 27th Of December, 2011
20 push ups
30 situps
40 squats
50 burpees
500m run
rest and recover
5 sets of
half max reps strict pullups (10 negatives if you cant do a strict pullup)
30 situps
40 squats
50 burpees
500m run
rest and recover
5 sets of
half max reps strict pullups (10 negatives if you cant do a strict pullup)
Sunday, December 25, 2011
Thursday, December 22, 2011
Friday the 23rd of December, 2011
4 rounds
1000 meter run
50 sit-ups
20 DB thrusters (35/20)
rest as needed
Partition as needed
50 hollow rocks
50 superman rocks
1000 meter run
50 sit-ups
20 DB thrusters (35/20)
rest as needed
Partition as needed
50 hollow rocks
50 superman rocks
Wednesday, December 21, 2011
Thursday the 22nd of December, 2011
AM classes start at 9:30am at A1A and 305
PM classes start at 6:00pm at 305 and 7:00pm at A1A
"Clockwerk"
First 20 minutes of class (ie. 9:30-9:50am or 6:00-6:20pm)
Run 1000 meters
then with remaining time left in 20 minutes perform AMRAP
10 Squat thrusts
15 Air squats
Hint:
Only run 1000 meters at the start of 20 minutes!
If you show up late you will score less rounds/reps.
If you didn't check blog posting you wont know whats going on and will score less rounds/reps. Watch video for exercise demo.
rest as needed
3 rounds for time
20 Box jumps
10 Burpee box-jumps (24/20")
PM classes start at 6:00pm at 305 and 7:00pm at A1A
"Clockwerk"
First 20 minutes of class (ie. 9:30-9:50am or 6:00-6:20pm)
Run 1000 meters
then with remaining time left in 20 minutes perform AMRAP
10 Squat thrusts
15 Air squats
Hint:
Only run 1000 meters at the start of 20 minutes!
If you show up late you will score less rounds/reps.
If you didn't check blog posting you wont know whats going on and will score less rounds/reps. Watch video for exercise demo.
rest as needed
3 rounds for time
20 Box jumps
10 Burpee box-jumps (24/20")
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