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