"Hold the Pickles"
20 minute AMRAP
30 sec Handstand hold or Wall facing Handstand hold
30 seconds Pull-up hold
30 seconds bottom of plank hold
30 seconds squat hold
30 seconds V-up hold
Accumulate time in each position holding for the required time prior to moving to the next exercise. Scale one or more of the timed holds depending on ability.
Tuesday, January 31, 2012
Sunday, January 29, 2012
Monday the 30th of January, 2012
"I take care my kids!"
30 minute AMRAP
25 Medball squats (20/14)
20 Russian twists (20/14)
15 Reverse burpees (20/14)
500 meter med ball run (20/14)
30 minute AMRAP
25 Medball squats (20/14)
20 Russian twists (20/14)
15 Reverse burpees (20/14)
500 meter med ball run (20/14)
Friday, January 27, 2012
Wednesday, January 25, 2012
Thursday the 26th of January, 2012
20 minute AMRAP:
Row 100 meters
20 overhead walking lunges 45/25
10 push ups
Rest as needed
100 abmat sit ups for time
Row 100 meters
20 overhead walking lunges 45/25
10 push ups
Rest as needed
100 abmat sit ups for time
Tuesday, January 24, 2012
Wednesday the 25th of January, 2012
Three rounds for time of:
Run 400 meters
15 kettlebell swings 70/53
15 goblet squats 70/53
15 minute time limit
Rest 2 minutes after cap
3 rounds of:
1 minute plank hold
1 minute rest
Rest 2 minutes
10 burpees on the minute for 8 minutes
Run 400 meters
15 kettlebell swings 70/53
15 goblet squats 70/53
15 minute time limit
Rest 2 minutes after cap
3 rounds of:
1 minute plank hold
1 minute rest
Rest 2 minutes
10 burpees on the minute for 8 minutes
Monday, January 23, 2012
Tuesday the 24th of January, 2011
4 rounds of:
60 seconds work, 30 seconds rest
Plank knee to elbows
Sit ups
V-ups
Plank
Chinnies
Rest as needed
Row 500 meters for time
For each second over 1:40m/2:10f, perform 2 burpees immediatly after row
60 seconds work, 30 seconds rest
Plank knee to elbows
Sit ups
V-ups
Plank
Chinnies
Rest as needed
Row 500 meters for time
For each second over 1:40m/2:10f, perform 2 burpees immediatly after row
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