5-Squats
5-Push ups
5-Butterfly Sit up
1 Lap around gym or 150 meters
10 Rds for time
Tuesday, October 26, 2010
Monday's Workout
100 ft bear crawl
100ft broad jump
every 3 jumps, perform 3 burpees.
5 Rds for time
~Sniper: 16.14
100ft broad jump
every 3 jumps, perform 3 burpees.
5 Rds for time
~Sniper: 16.14
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!
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!
Wednesday, October 20, 2010
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.
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
Wear a weighted vest if you have one.
Good luck!!!!
Sniper 14.05 with 20lb vest
Monday, October 18, 2010
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
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
Sunday, October 17, 2010
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
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....
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....
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