Tuesday December 31, 2013

3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)

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Friday March 15, 2013

Monday December 30, 2013

REST DAY

Sunday December 29, 2013

3 Rounds
15 Thrusters (60#/95#)
30 Situps

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Friday July 05, 2013

Saturday December 28, 2013

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

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Thursday July 04, 2013

Friday December 27, 2013

REST DAY

Thursday December 26, 2013

900M Sandbag Run (35#/60#)
then,
25-20-15-10-5
Front Squats (60#/95#)
KB Swings (35#/53#)
then,
900M Sandbag Run (35#/60#)

Wednesday December 25, 2013

MERRY CHRISTMAS

100 Burpees

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Monday January 03, 2011

Tuesday December 24, 2013

REST DAY

Monday December 23, 2013

"Annie"

50-40-30-20-10
Double Unders
Situps

*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.

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Monday July 01, 2013

Sunday December 22, 2013

12 Days of Christmas

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

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Monday, December 24, 2012

Saturday December 21, 2013

REST DAY

Friday, December 20, 2013

Make-up Day

Thursday December 19, 2013

5K Run

OR

5k Row

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5K Run:
Friday July 26, 2013

5K Row:
Tuesday July 03, 2012

Wednesday December 18, 2013

REST DAY

Tuesday December 17, 2013

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees
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Tuesday, December 27, 2011

Monday December 16, 2013

5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)

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Sunday, December 16, 2012

Sunday December 15, 2013

REST DAY

Saturday December 14, 2013

"Michael"

3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

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Saturday May 11, 2013

Friday December 13, 2013

5 Rounds
50 Double Unders (150 Singles)
10 Push Press/Jerks (80#/135#)*
Rest 1 Minute

*Mainsite RX'd Weight is 125#/185#

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Tuesday December 04, 2012

Thursday December 12, 2013

REST DAY

Wednesday December 11, 2013

AMRAP in 15 minutes
9 Deadlifts (100#/155#)
12 Pushups (Hand Release)
15 Box Jumps (20"/24")

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Tuesday, August 23, 2011

Tuesday December 10, 2013

20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run

There are 4 Runs. One at the beggining of each round and finish with one.

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Friday, September 09, 2011

Monday, December 09, 2013

REST DAY

Sunday December 08, 2013

Row 2k or Run 2k (2000m = 1.25 miles)
50 Wallballs (12# @ 9ft./20# @ 10 ft.)
Row 1k or Run 1k (1000m)
35 Wallballs
Row 500m or Run 500m
20 Wallballs

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Monday, February 13, 2012

Saturday, December 7, 2013

5 Rounds
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute

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Monday, June 25, 2012

Friday December 06, 2013

REST DAY

Thursday December 05, 2013

30-25-20-15-10-5
Double Unders (Singles X 3)
Pushups (Hand Release)
Situps (Unsecure)

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Sunday January 20, 2013

Wednesday December 04, 2013

AMRAP in 12 Minutes
7-14-21
Front Squats (60#/95#)
Pushups (Hand Release)
Box Jumps (20"/24")

*1 Round consists of 7 FS's, 7 PU's, 7 BJ's, 14 FS's, 14 PU's, 14 BJ's, 21 FS's, 21 PU's and 21 BJ's. Then Repeat.

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Sunday December 09, 2012

Tuesday December 03, 2013

REST DAY

Monday December 02, 2013

3 Rounds
800M Run
30 Thrusters (45#/75#)
30 SDHP (45#/75#)

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Monday August 22, 2011

Sunday December 01, 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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Saturday June 29, 2013