5- Burpees
10-Straight leg sit ups
15-Double unders/30-Single unders
AMRAP 20 mins
Sniper=17 rds
Monday, January 24, 2011
Monday, January 17, 2011
Sunday, January 16, 2011
Friday, January 14, 2011
Wednesday, January 12, 2011
Tuesday, January 11, 2011
Monday, January 10, 2011
Monday Workout
"Mix It Up"
50 walking lunges
30 Kettlebell swings(26lbs /53 lbs male)
25 butterfly sit ups
2 laps around gym( 320m)
30 wall ball(10/20)
25 overhead squats(PVC)
50 straight leg sit ups
2 laps around gym (320m)
for time.......
Or:
Pull ups-5
Push ups-10
Sit ups-15
Squats-20
AMRAP 20 mins
Sniper~12 rds +5 pull ups
SSG~12 rds
50 walking lunges
30 Kettlebell swings(26lbs /53 lbs male)
25 butterfly sit ups
2 laps around gym( 320m)
30 wall ball(10/20)
25 overhead squats(PVC)
50 straight leg sit ups
2 laps around gym (320m)
for time.......
Or:
Pull ups-5
Push ups-10
Sit ups-15
Squats-20
AMRAP 20 mins
Sniper~12 rds +5 pull ups
SSG~12 rds
Sunday, January 9, 2011
Saturday, January 8, 2011
Thursday, January 6, 2011
Thursday Workout
Back2Basics Class:
1 lap 160m
25ft lunges
8-push ups
10 rounds for time...
Murph:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
for time......
Sniper~42.22
1 lap 160m
25ft lunges
8-push ups
10 rounds for time...
Murph:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
for time......
Sniper~42.22
Wednesday, January 5, 2011
Wednesday Workout
Sprints-
Complete a set of lines on the basketball court. One minute rest in between set of lines and exercise.
Set of lines
5 burpees
Set of lines
10 push ups
Set of lines
5 Burpees
run 2 laps
set of lines
Do for completion....
Complete a set of lines on the basketball court. One minute rest in between set of lines and exercise.
Set of lines
5 burpees
Set of lines
10 push ups
Set of lines
5 Burpees
run 2 laps
set of lines
Do for completion....
Tuesday, January 4, 2011
Tuesday Workout
-Teams of 2 people complete. Only one person can perform work at a time. Add repetitions together. If your partner does 10 burpees and you do 10, then you move to 100 pull ups and so on...Good Luck
"100 ways to die"
20 burpees
100 pull ups
20 burpees
100 push ups
20 burpees
100 sit ups
20 burpees
100 squats
20 burpees
for time......
Sniper &SSG A~16.57
Sunday, January 2, 2011
Sunday Workout
"Kellan"
Supine Row-7
Knees to elbows-9
Kettlebell Swings-12
4 Rounds for time...
Sniper~6.22
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