Monday July 1, 2013

5 Rounds
10 Toes to bar
15 Push Ups
20 Pull Ups
25 Burpees

Thursday June 27, 2013

30 Walking Lunges
20 Kettle Bell Swings (53/35)
30 Overhead Walking Lunges (45/25)
20 Kettle Bell Dead Lifts 
30 Overhead Weighted Sit Ups (45/25)
20 Ground To Overhead (45/25)
30 Burpess

Wednesday June 26, 2013

5 ROUNDS: 1 minute rest after each.

30 Second Handstand Hold
30 second Squat hold

Rest

4 rounds:
400 meter run
15 Thrusters 

Buy out:
100 Chinnies 

Tuesday June 25, 2013

"Push N Pull"

Ladder of Strict Pull Ups and Push Ups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Rest

5 x 10
Hollow Rocks
V Ups
Do Not Rush through this. Use good form and technique.

Thursday June 20, 2013

6 x 200 meter run every 2 minutes

Rest

4 x 200 meter plate run (45/25) every 4 minutes

Rest

For time:
100 meter overhead plate lunge (45/25)

Wednesday June 19, 2013

For Time:

50 Squat Jumps
10 Toe to Bar
40 Squat Jumps
20 Push Ups
30 Squat Jumps
30 Pull Ups
20 Squat Jumps
40 Sit Ups
10 Squat Jumps
50 ft Bear Crawl

Tuesday June 18, 2013

8 Rounds: 2 minutes rest between rounds
Row 21 Calories
Max Reps Burpees to 2 minutes