Partner - Work 30 seconds, Rest 30 seconds.
Burpees
Push Press
Air Squats
Rows
Wednesday, March 30, 2011
Tuesday, March 29, 2011
29 MAR 2011
Morning Session
Tabata:
American Swings
Lateral Jumps
Push Ups
Elbow Touch Plank
Ball Slams
Swings, Cleans, Presses, Slingshots, Unilateral Squats, Rows
Tabata:
American Swings
Lateral Jumps
Push Ups
Elbow Touch Plank
Ball Slams
Afternoon Session
Work one minute each exercise, switching sides every 30 seconds. Rest 1 minute between rounds.
Swings
Swings, Cleans
Swings, Cleans, Presses
Swings, Cleans, Presses, Slingshots
Swings, Cleans, Presses, Slingshots, Unilateral SquatsSwings, Cleans, Presses, Slingshots, Unilateral Squats, Rows
Swings, Cleans, Presses, Slingshots, Unilateral Squats, Rows, Tactical Lunges
Monday, March 28, 2011
Saturday, March 26, 2011
Friday, March 25, 2011
25 MAR 2011
50 seconds Work, 10 Seconds Rest x 5 Rounds:
Side Lunges
Plank Variations
Sledgehammer Hits
Stand-ups
Presses
Bulgarian Split Squats
Side Lunges
Plank Variations
Sledgehammer Hits
Stand-ups
Presses
Bulgarian Split Squats
Thursday, March 24, 2011
24 MAR 2011
Deck of Cards:
Ace=11 reps, Face=10 reps, Joker = 15 Burpees
Hearts - Push Ups
Diamonds - Front Squat
Spades - Swings
Clubs - Triple Crush
Ace=11 reps, Face=10 reps, Joker = 15 Burpees
Hearts - Push Ups
Diamonds - Front Squat
Spades - Swings
Clubs - Triple Crush
Wednesday, March 23, 2011
23 MAR 2011
For Time:
200 Jumps
21-15-9 Clean and presses / Pull Over Sit Up
200 Jumps
21-15-9 Thrusters / Crunch & Punch
200 Jumps
21-15-9 Front Squat / Upright Row
200 Jumps
21-15-9 Clean and presses / Pull Over Sit Up
200 Jumps
21-15-9 Thrusters / Crunch & Punch
200 Jumps
21-15-9 Front Squat / Upright Row
Tuesday, March 22, 2011
22 MAR 2011
5 Rounds 45 secs work/15 secs rest
Swing-Flip-Catch-Squat
Pull Up/Ring Rows
Box Jump/Step Ups
Medball Cleans
Barbell Rollouts
Alternating Presses
Swing-Flip-Catch-Squat
Pull Up/Ring Rows
Box Jump/Step Ups
Medball Cleans
Barbell Rollouts
Alternating Presses
Wednesday, March 16, 2011
16 MAR 2011
Team Dice!
First team to roll 7 times wins (2 dice).
Do 20 reps of each exercise.
Game one:
1) Push Ups
2) Swings
3) Lunges (per leg)
4) Knees to chest
5) Squats Jumps
6) Press
Game two:
1) Burpee
2) Pull over Situp
3) Thruster
4) Push ups
5) Cleans
6) Elbow Touch Plank
First team to roll 7 times wins (2 dice).
Do 20 reps of each exercise.
Game one:
1) Push Ups
2) Swings
3) Lunges (per leg)
4) Knees to chest
5) Squats Jumps
6) Press
Game two:
1) Burpee
2) Pull over Situp
3) Thruster
4) Push ups
5) Cleans
6) Elbow Touch Plank
Tuesday, March 15, 2011
15 MAR 2011
Couplets:
Work 1 minute, go immediately to the next exercise, work 1 minute
Rest 1 Minute then start the next pair. Repeat this rotation 4 times
Sledge Hammer Hits
Side Plank (Switch sides each round)
Sandbag Standups
Floor Wipers
Squats
Dips
Work 1 minute, go immediately to the next exercise, work 1 minute
Rest 1 Minute then start the next pair. Repeat this rotation 4 times
Sledge Hammer Hits
Side Plank (Switch sides each round)
Sandbag Standups
Floor Wipers
Squats
Dips
Monday, March 14, 2011
14 MAR 2011
40/20 x 5
Do each exercise for 40 seconds, rest 20, rotate
Go though each set, rest one minute, and repeat 5 times
Split Squat
Hot Potato
Clean & Press
Goblet Squat
X-body Mtn Climbers
Jump Rope (Double unders if you can)
If you see this guy, tell him to do Burpees!
Afternoon:
Back Squat
Press
Deadlift
Do each exercise for 40 seconds, rest 20, rotate
Go though each set, rest one minute, and repeat 5 times
Split Squat
Hot Potato
Clean & Press
Goblet Squat
X-body Mtn Climbers
Jump Rope (Double unders if you can)
If you see this guy, tell him to do Burpees!
Afternoon:
Back Squat
Press
Deadlift
Sunday, March 13, 2011
Saturday, March 12, 2011
Friday, March 11, 2011
11 MAR 2011
Filthy Fifty / Dirty Thirty / Terrible Twenty five
Do either 50, 30, or 25 reps of the following
Box Jumps / Step ups
Pull Ups / Ring Rows
American Swings
Knees to Elbow / Knees to Chest
Push Press
Sit Ups
Wall Ball
Burpees / Squat Thrust
Box Jumps / Step Ups
Do either 50, 30, or 25 reps of the following
Box Jumps / Step ups
Pull Ups / Ring Rows
American Swings
Knees to Elbow / Knees to Chest
Push Press
Sit Ups
Wall Ball
Burpees / Squat Thrust
Box Jumps / Step Ups
Thursday, March 10, 2011
10 MAR 2011
Ladder Down 10-1 Partners
Clean & Press
Back Squat
Swings
Russian Twists
High Pulls
Lateral Jumps
Clean & Press
Back Squat
Swings
Russian Twists
High Pulls
Lateral Jumps
Wednesday, March 9, 2011
Tuesday, March 8, 2011
8 MAR 2011
Work for 6 minutes per station
1) Swing Ladders 5/10/15/20
2) Ring rows x8, push up x 8
3) Figure 8 to hold x 20, Burpee x 8
4) Front squat ladder 5/7/9
5) Double press ladder 1/2/3/4/5
1) Swing Ladders 5/10/15/20
2) Ring rows x8, push up x 8
3) Figure 8 to hold x 20, Burpee x 8
4) Front squat ladder 5/7/9
5) Double press ladder 1/2/3/4/5
Monday, March 7, 2011
7 MAR 2011
Morning Session:
Intro to Kettlebell class
Afternoon Session:
Back Squat 5x3
Press 5x3
Deadlift 5x3
Intro to Kettlebell class
Afternoon Session:
Back Squat 5x3
Press 5x3
Deadlift 5x3
Wednesday, March 2, 2011
02 MAR 2011
For Time:
21 Clean & Press
21 Crunch & Punch (Crunch up with weight on chest, then lift weight straight off chest locking elbows out)
21 Push Ups
50 ft Walking Lunges
18 Clean & Press
18 Crunch & Punch
18 Push Ups
50 ft Walking Lunges
Follow pattern down 15-12-9-6-3
http://www.time.com/time/health/article/0,8599,2044343-1,00.html
21 Clean & Press
21 Crunch & Punch (Crunch up with weight on chest, then lift weight straight off chest locking elbows out)
21 Push Ups
50 ft Walking Lunges
18 Clean & Press
18 Crunch & Punch
18 Push Ups
50 ft Walking Lunges
Follow pattern down 15-12-9-6-3
http://www.time.com/time/health/article/0,8599,2044343-1,00.html
Tuesday, March 1, 2011
1 MAR 2011
Morning Session: Tabata
Tabata = 20 seconds work, 10 Seconds rest x 8 (Total 4 Minutes)
1 Minute rest between Exercises
1) Bulgarian Split Squat (see pic), switch legs each 20 secs
2) Push Up - go to knees if needed
3) Hot Potato
4) Wall Ball
5) Lateral Leaps
Tabata = 20 seconds work, 10 Seconds rest x 8 (Total 4 Minutes)
1 Minute rest between Exercises
1) Bulgarian Split Squat (see pic), switch legs each 20 secs
2) Push Up - go to knees if needed
3) Hot Potato
4) Wall Ball
5) Lateral Leaps
Afternoon Session:
Repeat 5 times
Work one minute per exercise, rotate, 30 seconds between rounds, 1 minute between sets
Round 1.
Hand to hand sumo deadlift
Figure 8 to hold.
Round 2.
Get up sit up
Russian twist
Round 3.
Press
Snatch / High Pull
Work one minute per exercise, rotate, 30 seconds between rounds, 1 minute between sets
Round 1.
Hand to hand sumo deadlift
Figure 8 to hold.
Round 2.
Get up sit up
Russian twist
Round 3.
Press
Snatch / High Pull
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