Sunday June 30, 2013

REST DAY

Saturday June 29, 2013

800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run

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Monday July 16, 2012

Friday June 28, 2013

For time:
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

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Tuesday March 12, 2013

Thursday June 27, 2013

REST DAY

Wednesday June 26, 2013

5 Rounds
5 Deadlifts (165#/275#)
25 Situps

Tuesday June 25, 2013

100 Burpees
with,
10 Double Unders (30 Singles) on the minute every minute. Start with Burpees.

Start with Burpees and continue not past 1 minute.
Then do jumprope at 1 minute mark. Once completed the jumprope continue with burpees until the 2:00 mark. (if it takes you 20 seconds (1:20 mark) to finish your jumprope you have less than 40 seconds left to do burpees.)
At the 2:00 mark start your jumprope again until you complete it and do burpees not past the 3:00 mark.
Repeat this process until you have finished 100 Burpees.

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Saturday November 26, 2011

Monday June 24, 2013

REST DAY

Sunday June 23, 2013

4 Rounds
400m Run
15 Kettlebell Swings (35#/53#)
10 Deadlifts (80#/135#)
5 Squat Cleans (80#/135#)

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Friday February 10, 2012

Saturday June 22, 2013

5K or 10K Run
or
15K or 30K Bike

Friday June 21, 2013

REST DAY

Thursday June 20, 2013

30 OH Walking Lunges (30#/45#)
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)

Wednesday June 19, 2013

AMRAP in 4 Minutes
400M Run
AMRAP of Kettlebell Swings (35#/53#)

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Burpee Pullups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Pushups

Rest 1 minute

AMRAP in 4 Minutes
400M Run
AMRAP of Double Unders

Tuesday June 18, 2013

REST DAY

Monday June 17, 2013

3 Rounds
1000M Row
20 Pullups
30 Box Jumps (16"/20")

Sunday June 16, 2013

Do something with your family
or
Make up Day

Saturday June 15, 2013

REST DAY

Friday June 14, 2013

5 Rounds
20 Thrusters (45#/75#)
20 Double Unders (60 Singles)
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Tuesday August 21, 2012

Thursday June 13, 2013

"Tumilson"
8 Rounds
200m Run
11 Dumbbell Burpee Deadlifts (35#/60# DB)

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Wednesday August 08, 2012

Wednesday June 12, 2013

REST DAY

Tuesday June 11, 2013

21-15-9
Squat Cleans (80/135#)
Knees to Elbows

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Wednesday September 19, 2012

Monday June 10, 2013

50-35-20
Wallballs (12#@9'/20#@10')
Pullups
Double Unders

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Friday August 17, 2012

Sunday June 09, 2013

REST DAY

Saturday June 08, 2013

21-18-15-12-9-6-3
SDHP (45#/75#)
Push Press (45/75#)

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Thursday August 23, 2012

Friday June 07, 2013

4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips

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Sunday August 12, 2012

Thursday June 06, 2013

REST DAY

Wednesday June 05, 2013

3 Rounds
25 Snatches (45/75#)
25 Burpees

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Friday, May 25, 2012

Tuesday June 04, 2013

AMRAP in 15 Minutes
400M Run
AMRAP of Clean and Jerk (80#/135#)*

*AMRAP of Clean and Jerk (80#/135#) is to be max reps without dropping the bar.

Post Rounds and total Reps of C&J's.

Monday June 03, 2013

REST DAY

Sunday June 02, 2013

"300"

25 Pullups
50 Deadlifts (80/135#)
50 Pushups (hand release)
50 Box Jumps (20/24")
50 Floor Wipers (80/135#)
50 Kettlebell Swings (35/53#)
25 Pullups

*As soon as the "300" movie came out, the "300" workout came out. Men and women everywhere, from all walks of life, were eager to learn how King Leonidas (Gerard Butler) and his Spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc. This is the Workout supposedly they did everyday. We do it once and we kill it! By the way the KB Swings were really Clean and Press with 36#?????

Saturday June 01, 2013

5 Rounds
25 Push Press (45/75#)
50 Double Unders (150 Singles)

View Previous Times:
Monday, June 18, 2012