Monday, June 30, 2014

Monday June 30, 2014

EMOM for 10 Minutes
5 Burpees
10 Kettlebell Swings (35#/53#)

Note your time (or approximate) for each round.

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Tuesday May 21, 2013

Sunday, June 29, 2014

Sunday June 29, 2014

Do something fun with the Family!

Saturday, June 28, 2014

Friday, June 27, 2014

Friday June 27, 2014

1000M Swim

then,

Practice Paddle Boarding!

Thursday, June 26, 2014

Thursday June 26, 2014

5 Rounds
10 Push Press (60#/95#)
10 Box Jumps (20"/24")
10 Kettlebells (35#/53#)
10 Power Cleans (60#/95#)

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Monday, January 10, 2011

Wednesday, June 25, 2014

Tuesday, June 24, 2014

Tuesday June 24, 2014

2 Rounds
1000m Row
50 Double Unders

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February 20, 2014

Monday, June 23, 2014

Monday June 23, 2014

4 Rounds
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups

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Thursday, June 21, 2012

Sunday, June 22, 2014

Saturday, June 21, 2014

Saturday June 21, 2014

10 Rounds
100m Sprint
Rest as needed between each sprint
Post fastest and slowest time

Friday, June 20, 2014

Friday June 20, 2014

3 Rounds
50 Wallball Squat Cleans (12#/20#)
800M Run

Thursday, June 19, 2014

Wednesday, June 18, 2014

Wednesday June 18, 2014

400m run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run

 
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Tuesday, June 17, 2014

Tuesday June 17, 2014

"The Ghost"

6 rounds
1 minute Row (calories)*
1 minute Burpees
1 minute Double Unders
1 minute Rest

Post total score and reps per exercise.
*sub SDHP (30/45#) for row if needed

Monday, June 16, 2014

Sunday, June 15, 2014

Sunday June 15, 2014

HAPPY FATHER'S DAY!

ACTIVE REST DAY
or
MAKE-UP DAY

Saturday, June 14, 2014

Saturday June 14, 2014

21-15-9
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)

Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!

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Thursday, September 09, 2010

Friday, June 13, 2014

Thursday, June 12, 2014

Thursday June 12, 2014

AMRAP in 15 Minutes
100' Weighted DB Lunges (25/35#)
25 Double Unders
10 Ring Dips

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Sunday, November 17, 2013

Wednesday, June 11, 2014

Wednesday June 11, 2014

AMRAP in 15 minutes
10 Pullups
20 Wallballs
200m Run

Tuesday, June 10, 2014

Monday, June 9, 2014

Monday June 09, 2014

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

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Wednesday June 05, 2013

Sunday, June 8, 2014

Sunday June 08, 2014

5 Rounds
500M Row
15 Bench Press (80#/135#)

* May Sub 25 Pushups for Bench Press

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Friday, May 03, 2013

Saturday, June 7, 2014

Friday, June 6, 2014

Friday June 06, 2014

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
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Friday, August 09, 2013

Thursday, June 5, 2014

Thursday June 05, 2014

10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run

Body Weight for Deadlifts (BW or 110#/185#)

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Monday, August 29, 2011

Wednesday, June 4, 2014

Tuesday, June 3, 2014

Tuesday June 03, 2014

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#)

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Thursday, June 20, 2013

Monday, June 2, 2014

Monday June 02, 2014

AMRAP in 10 Minutes
1 Thruster (60#/95#)
1 Kettlebell Swing (35#/53#)
2 Thrusters (60#/95#)
2 Kettlebell Swings (35#/53#)
3 Thrusters (60#/95#)
3 Kettlebell Swings (35#/53#)
4 Thrusters (60#/95#)
4 Kettlebell Swings (35#/53#)
5 Thrusters (60#/95#)
5 Kettlebell Swings (35#/53#)
and so on........
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Monday, April 29, 2013

Sunday, June 1, 2014