Strict Press
Walking Lunges (Each leg)
Pull Over Situp
Single Leg Deadlift (Each leg)
Front Squat
Upright Row
http://www.washingtonpost.com/wp-dyn/content/article/2011/02/28/AR2011022800165.html??hpid=top
Monday, February 28, 2011
28 FEB 2011
Ladder Down 10-1
Strict Press
Walking Lunges (Each leg)
Pull Over Situp
Single Leg Deadlift (Each leg)
Front Squat
Upright Row
http://www.washingtonpost.com/wp-dyn/content/article/2011/02/28/AR2011022800165.html??hpid=top
Strict Press
Walking Lunges (Each leg)
Pull Over Situp
Single Leg Deadlift (Each leg)
Front Squat
Upright Row
http://www.washingtonpost.com/wp-dyn/content/article/2011/02/28/AR2011022800165.html??hpid=top
Sunday, February 27, 2011
Friday, February 25, 2011
25 FEB 2011
LUCKY 7s!
7 rounds, do each exercise 30 secs, rest/rotate 10 seconds
After competing the first 6 exercises, Farmers walk 500ft (or about a min)
Dips
Russian Twists
Sumo Deadlift Highpull
3 Point Pushup (One foot off the ground)
Thrusters
Get up Sit up
Farmers walk
2:00 rest between rounds
7 rounds, do each exercise 30 secs, rest/rotate 10 seconds
After competing the first 6 exercises, Farmers walk 500ft (or about a min)
Dips
Russian Twists
Sumo Deadlift Highpull
3 Point Pushup (One foot off the ground)
Thrusters
Get up Sit up
Farmers walk
2:00 rest between rounds
Thursday, February 24, 2011
24 FEB 2011
BURPEE BINGO!
(Above card is just and example, each card will have different exercises in each box)
Players pick from a bag/bowl of numbers (5, 10, 15, 20, 25) and choose which exercise in that number's column they want to do, with the goal being to get 5 across, up/down or diagonally. First player done wins!
If you want the excel file with the 12 different bingo cards, just shoot me an e-mail.
| 5 | 10 | 15 | 20 | 25 |
| Push up | Sit Ups | Pike Press | Mountian Climbers | Push Ups |
| Mountian Climbers | Push Ups | Sit Ups | Burpees | Pike Press |
| Burpees | Mountian Climbers | Push Ups | Pike Press | Sit Ups |
| Pike Press | Burpees | Mountian Climbers | Sit Ups | Push Ups |
| Sit Ups | Pike Press | Burpees | Burpees | Mountian Climbers |
(Above card is just and example, each card will have different exercises in each box)
Players pick from a bag/bowl of numbers (5, 10, 15, 20, 25) and choose which exercise in that number's column they want to do, with the goal being to get 5 across, up/down or diagonally. First player done wins!
If you want the excel file with the 12 different bingo cards, just shoot me an e-mail.
Wednesday, February 23, 2011
23 FEB 2011
4 Rounds For Time
Snatches x 12/12
Burpees x 12
Push Press x 12/12
Split Squat x 12/12
Swings x 24
Snatches x 12/12
Burpees x 12
Push Press x 12/12
Split Squat x 12/12
Swings x 24
Tuesday, February 22, 2011
22 FEB 2011
Max Dead Hang Pull ups x 5
4 Rounds 45 Seconds Work, 15 Seconds Rest/Rotate
H2H Swings
Step ups or Box Jumps
Hipdrop planks
3 Minutes Rest
4 Rounds 45 Seconds Work, 15 Seconds Rest/Rotate
Ball Slams
Knees to Chest
Goblet Squats
4 Rounds 45 Seconds Work, 15 Seconds Rest/Rotate
H2H Swings
Step ups or Box Jumps
Hipdrop planks
3 Minutes Rest
4 Rounds 45 Seconds Work, 15 Seconds Rest/Rotate
Ball Slams
Knees to Chest
Goblet Squats
Sunday, February 20, 2011
Saturday, February 19, 2011
19 FEB 2011
4 Rounds
Snatches 30 seconds each side
Strict Press 30 seconds each side
Goblet Squat 1:00 minute
1 Arm Row 30 seconds each side
Superplank or Hipdrop plank
1:00 minute rest
Snatches 30 seconds each side
Strict Press 30 seconds each side
Goblet Squat 1:00 minute
1 Arm Row 30 seconds each side
Superplank or Hipdrop plank
1:00 minute rest
Thursday, February 17, 2011
17 FEB 2011
Jog 20 minutes
20 Minute Treadmill by sharp.stephen at Garmin Connect - Details
Then 3 Rounds
50 Squats
50 Sit ups
50 Push ups
20 Minute Treadmill by sharp.stephen at Garmin Connect - Details
Then 3 Rounds
50 Squats
50 Sit ups
50 Push ups
Tuesday, February 15, 2011
15 FEB 2011
Modified 300
Deadlifts 3x5
300 Reps for time
25 Pull ups/Ring Rows
50 Sit Ups
50 Box Jumps
25/25 Clean & Presses
25 Burpees
25 Thrusters
25 Push Ups
50 American Swings
Post times and commmets
Deadlifts 3x5
300 Reps for time
25 Pull ups/Ring Rows
50 Sit Ups
50 Box Jumps
25/25 Clean & Presses
25 Burpees
25 Thrusters
25 Push Ups
50 American Swings
Post times and commmets
Tuesday, February 8, 2011
08 FEB 2011
Partner Workout. 3 Rounds, 2 minutes per exercise
Clean & Press Ladder 1/2/3/4/5
Pull ups or ring rows x 7 / Push ups
Figure 8 to Holld / Planks
2 Hand Swings laddder 3/6/9
Sumo Deadlift Highpull / Rack Hold
Clean & Press Ladder 1/2/3/4/5
Pull ups or ring rows x 7 / Push ups
Figure 8 to Holld / Planks
2 Hand Swings laddder 3/6/9
Sumo Deadlift Highpull / Rack Hold
Monday, February 7, 2011
Sunday, February 6, 2011
Saturday, February 5, 2011
Wednesday, February 2, 2011
2 FEB 2011
Run 4 miles
4 Mile Treadmill by sharp.stephen at Garmin Connect - Details
Then:
Hold the bottom of a squat for 1min, then 1 minute plank. X 10
4 Mile Treadmill by sharp.stephen at Garmin Connect - Details
Then:
Hold the bottom of a squat for 1min, then 1 minute plank. X 10
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