Thursday Workout

Toes to bar-7
Pullups-7
Knees to elbows-7
3 rds for time.....

Sniper~5.07

Wednesday Workout

Wall ball
Sit ups
Box Jumps

40-30-20-10 for time......

Tuesday Workout

The best Jump Roper I have ever seen!!!! Check him out on youtube Buddy Lee!!!!


5 Burpees
10 Sit ups
15 Squats
20 Double Unders/40 Single Unders

Amrap in 20 mins

Sniper~10 rounds Rx

Monday Workout

Ring Push ups-9
Lunges-12 each leg
Sit ups-15

4 rounds for time...

Sniper~6.07

Sunday Workout

Rest day!!!

Saturday Workout

Merry Christmas!!!!!!

Lunges-15 steps
Sit ups-12
Dumbbell Push press(45lbs/15lbs each hand-9

5 RDS for time...

Friday Workout

Box Jumps-12
Push ups-12
Pull ups-12

5 Rounds for time

Thursday Workout

Deadlift- Bodyweight-7 reps
Double unders-17
7 Round for time....

Wednesday Workout

500 reps of Crazyiness

50 box jumps
50 jumping pull ups
50 Knees to elbows
50 kettlebell swings
50 walking lunges
50 Sit ups
50 Push Press
50 Wall balls
50 Burpees
100/50 Single/ Double unders

For time:

Sniper~34.25.....

That workout gassed me hard!!!! Still trying to come back from being sick. Will do this workout again later down the road.

Tuesday Workout

Push up-10 (hands release at bottom)
Lunges-25ft with dumbbells in each hand
Sit ups-20
Run 1 lap (160meters)

8 rounds for time......

Monday Workout

Burpees-5
Sit ups-10
Air Squat-15

AMRAP 20 min

Complete as many rounds as possible in 20 minutes

Sniper~16 rds +5 burpees and 6 sit ups

Saturday Workout

Row-200 meters
40- butterfly situps
30- Air squats
20-Push ups
10-Pull ups
Row-200 meters

For time......

Thursday Workout

Rest Day!!!! Make sure your getting enough fluids during the cold season. Make sure you dress properly for the winter. Enjoy your day off!!!!!

Wednesday Workout

84ft bear crawl
12- Supine rows
12-Push ups (hands release)
12-Knees to elbows

5 rds for time......

Sniper~18.05

Tuesday Workout

25ft Lunge
JumpRope-80 single unders or 40 double unders
Butterfly Sit ups-30

8 RDS for time

Sniper~27.26.....

Monday's Workout

22 box jumps
22 Kettlebell Swings
400 meter run
22 Burpees
22 Wall balls

5 rounds for time......Sniper~39.52 (320 meter run, 53lb Kettlebell, 26in box jump, 22lb med ball.

Sunday Workout

Rest Day

Enjoy the outdoors, go for a walk, hike, go sledding.........

Saturday Workout

Lucky # 7's

7-Burpees
7-Kettlebell Swings (70lbs)
7-Air squats
7-Pull Ups

7 Rounds for time

Friday Workout

25-pullups
100-single unders

Amrap in 15 mins.....

Sniper~4 rounds + 15 pull ups

25ft waiter's lunge
Sit ups-20
Thruster-20

7 Rounds for time......

Wednesday Workout

"Cindy"
5-pull ups
10- push ups
15-Air squats

As many rounds as possible in 20 minutes

Sniper~22 rounds +5 pull ups......

Tuesday Workout

Stair run-1
Burpees-5
Sit ups-10
Squats-15

7 Rounds for time

Sniper~17.05

Monday Workout

Ring Push Ups
Butterfly Sit ups
Air squats

21-18-15-12-9 for time.......

Sniper~6.12.....

Sunday Workout

Wall ball (20lbs)
Pull ups
Toes to bar

21-15-9 for time........

Sniper~8.57

Saturday Squat day!!

Today we are going to do "tabata" squats. Tabata is an interval of 20 seconds of work, then 10 seconds rest repeated for 8 cycles. Record the number of squats performed each cycle.
Remember some squatting cues:

-Weight is on the heels
-Toes slightly pointed out
-Hips shoot back
-Neutral position with the spine
-Chest up
-Look straight forward

Friday Workout

Medicine ball cleans
DB Press
Single Unders
Butterfly sit ups

10,9,8,7,6,5,4,3,2,1 for time......

Thursday Workout

25 feet Towel slides 45lb plate
20- Air Squats
15-Bosu Jumps
10-Butterfly Sit ups
5-Burpees
25-Double Unders

5 rds for time

Sniper~15.38

Wednesday Workout

Muscle Snatches-20 reps (95lbs)
Kettlebell Swings-40 reps (70lbs)
Box Jumps-60 reps (20in)
Waiter's Lunges-80 (45lbs)
Butterfly Sit ups-100 reps

For time......

Sniper~23.56

Tuesday Workout

"Angie"

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

For time.....

Sniper~19.56

Or

"Baby Angie"

25- push ups
25-squats
25-sit ups

4 rounds for time....

Monday Workout

5-push ups
10-sit ups
20-Jump rope

7 rounds for time....

Sunday Workout

15-Double unders
15-Squats
15-Push ups
15- Sit ups

5 Rds for time

Sniper~9.02

Or

30-Single Unders
15-Squats
15-Push ups
15-Sit ups

3 Rds for time......

Saturday Workout

Rest Day!!! Again folks this doesn't mean sitting on your bum doing nothing. Focus on something you need to improve on. It could be your flexibility, handstand push up, pull up, overhead squat, double unders, etc. Improve on one of your weaknesses today!!!

Friday Workout

Enjoy Completing 120 Burpees for time today!!!

Thursday Workout

Enjoy Your Thanksgiving!!!!!


Walk, Run, Ski, Sled, enjoy the company of your family and friends...

Wednesday Workout

1ooo meter Row
45lb Thruster- 50 reps
30- Pullups

For time.........

Sniper ~9.00

Tuesday's Workout

1-Lap around gym (160 meters)
50ft overhead lunges with PVC pipe
15- push ups
20- Butterfly Sit ups

10 rds for time......

Or

1 lap around gym
50ft Lunge
5 push ups
10 sit ups

10 rds for time......

Mondays Workout Nov 22nd

Workout:

Pull up-12
Kettlebell Swings-12
Knees to Elbows-12
Double Unders-20

5 Rounds for time....

Sniper~19.17

Or

Ring rows-12
Kettlebell Swings-12
Butterfly Sit ups-12
Jump Rope-40

5 Rounds for time....

Friday Nov 19th

Rest Day:

Don't get fooled folks, Rest day does not mean to be like Homer. Enjoy the outdoors, go for a walk, hike, cross country ski, go swimming, jump on a rowing machine for some meters. Crank the intensity down and just get the blood flowing. Enjoy your rest day. Remember Active recovery, not couch recovery!!!!

Thursday Nov 18th

Workout:

Jump Rope-50
Thruster-20
Sit ups-15

5 Rounds for time

Or

Jump Rope-25
Thruster-10
Sit ups-10

5 Rounds for time


The thruster is basically a squat to press. It is a great way to knock out two movements at one time! Try it out, its a good one.

Wednesday Nov 17th

Workout:

Pull ups
Ring Dips
Sit ups

21-15-9 for time

Or

Ring Rows
Bench dips
Sit ups

21-15-9 for time

Everyone can get a workout using the Olympic rings!!! Try them out

Tuesday Nov 16th

1 lap around gym floor 1/10th of a mile.
5- burpees
10-squats
15-butterfly sit ups

10 rounds for time

Sniper~16.49

Tuesday Workout

5-Squats
5-Push ups
5-Butterfly Sit up
1 Lap around gym or 150 meters

10 Rds for time

Monday's Workout

100 ft bear crawl
100ft broad jump

every 3 jumps, perform 3 burpees.

5 Rds for time

~Sniper: 16.14

Sunday Day Off

Enjoy your day off.


Ride a bike, go for a walk, enjoy a nice jog.....Active recovery.

Saturday Workout

Perform 60 burpees for time......

Hey guys and gals

Sorry for the delay the past couple days. the blogger wasnt letting me log in. But we are up and running now!!! So lets catch up with the workouts...

Friday:
Wall ball
Kettlebell Swing
Butterfly sit ups
50-40-30-20-10 for time

24.16 ~Sniper

Grab a sandbag, basketball, medicine ball that weights around 20lbs. Squat with the implement and then throw it up against the wall as high as you can around 10 ft is your goal. Catch it and perform for 50 reps, then grab a dumbell or kettlebell if you have one and perform 50 kettlerbell swings, followed by that we will hit the ground and knock out 50 reps of butterfly situps . Return to wall balls and perform 40 now for each exercise and cut reps down 10 till you reach 10.... Good luck!

Thursday Workout

Jump Rope-40
Side jumps-20
Press-10

Amrap in 20 minutes

So as many rounds as possible in 20 minutes. Use a line or roll up a towel to jump over from side to side. 10 reps each side.

Wednesday Workout

Run 2 miles as fast as you can!!!!

Wear a weighted vest if you have one.

Good luck!!!!

Sniper 14.05 with 20lb vest

Tuesday's Workout

Air Squats-20
Sit ups-20
Press-20

5 Rds for time

For this workout, perform 20 air squats, 20 sit ups, and 20 press. Repeat for 5 rds

Monday's Workout:

1-lap around gym (150 meters)
2-Burpees
3-Push ups
4-Air Squats

10 RDS for time

For this workout, you will run around the gym or about 150 meters, then perform 2 burpees, then 3 push ups, followed by 4 squats. That is called a round. Complete as many rounds as possible in 15 mins.

Sniper- 13.31

Workout 10-17-10

21-15-9
Burpees
Air Squats
Butterfly Sit ups

For time:

Sniper-5.45

For this workout you will complete each exercise before changing the repetitions. For example perform 21 burpees, 21 air squats, and 21 sit up. Then do 15 burpees, 15 air squats, and 15 sit ups. Followed by 9 burpees, 9 air squats, and 9 sit ups.

Post your time....