Monday, August 31, 2015

Monday August 31, 2015

REST DAY

Sunday, August 30, 2015

Sunday August 30, 2015

45-30-15 (reps or seconds)
Situps
Good Mornings (30/45#)
L-Sit Hold (seconds)
Plank Hold (seconds)

Modifications for L-sit

Saturday, August 29, 2015

Saturday August 29, 2015

4 Rounds
15 Box Jumps (24/30")*
400m Run

*Note the increased height on box jumps

Friday, August 28, 2015

Friday August 28, 2015

REST DAY

Thursday, August 27, 2015

Thursday August 27, 2015

10 Rounds
10 Mountain Climbers
15 Wallballs (12#@9ft/20#@10ft)
Rest 30 seconds between each round

*Each step = 1 mountain climber

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Thursday, April 05, 2012

Wednesday, August 26, 2015

Wednesday August 26, 2015

1000M Row
60 Situps
750M Row
40 Toes to Bar
500M Row
60 Situps

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Wednesday, April 03, 2013

Tuesday, August 25, 2015

Tuesday August 25, 2015

REST DAY

Monday, August 24, 2015

Monday August 24, 2015

5 Rounds
7 Squat Cleans (80/135#)
14 Kettlebell Swings (35/53#)

Sunday, August 23, 2015

Sunday August 23, 2015

AMRAP in 10 minutes
10 SDHP (70/115#)
10 Burpees over bar

Saturday, August 22, 2015

Saturday August 22, 2015

REST DAY

Friday, August 21, 2015

Friday, August 21, 2015

AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*

*Mainsite RX'd Weight is 65#/95#.

The overhead lunge is preferably done with a weighted bar.

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Saturday, October 25, 2014

Thursday, August 20, 2015

Thursday August 20, 2015

800m Run
25 Pushups (hand release)
25 Lunges
800m Run
25 Kettlebells (35/53#)
25 Situps
800m run
25 Pullups
25 Box Jumps (20/24")

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Saturday, August 23, 2014

Wednesday, August 19, 2015

Wednesday August 19, 2015

REST DAY

Tuesday, August 18, 2015

Tuesday August 18, 2015

21-15-9
Thrusters (60/95#)
Burpees

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Monday, August 25, 2014

Monday, August 17, 2015

Monday August 17, 2015

21-18-15-12-9-6-3
SDHP (60#/95#)
Lateral Jumps (20"/24")

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Saturday, November 23, 2013

Sunday, August 16, 2015

Sunday August 16, 2015

REST DAY

Saturday, August 15, 2015

Saturday August 15, 2015

For 20 Minutes, do the following on the Minute every Minute adding 1 rep each, the following minute:
1 Squat, 1 Pushup, 1 Situp
2 Squats, 2 Pushups, 2 Situps
3 Squats, 3 Pushups, 3 Situps
...........
...........
19 Squats, 19 Pushups, 19 Situps
20 Squats, 20 Pushups, 20 Situps

If you can not complete the round in the minute drop the end exercise.
Example:
Round 12 (minute 12) - If you complete 12 Squats, 12 Pushups and 10 Situps drop Situps the next round.
Round 13 (minute 13) - 13 Squats, 13 Pushups
If on round 15 (minute 15) you did 15 Squats and 14 Pushups, drop the pushups for the remainder of the workout.
If it takes 46 seconds to do a round you have 14 seconds of rest.

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Thursday, July 08, 2010

Friday, August 14, 2015

Friday August 14, 2015

STAY OUT OF THE HEAT!
Plan a workout that you can do indoors or in the pool! :)

Thursday, August 13, 2015

Thursday August 13, 2015

REST DAY

Wednesday, August 12, 2015

Wednesday August 12, 2015

400m Run
25 Double Unders
then,
21-15-9
Burpees
Kettlebell swings (35/53#)
then,
25 Double Unders
400m Run

Tuesday, August 11, 2015

Tuesday August 11, 2015

500M Row
10 Push Press (60#/95#)
20 Box Jumps (20"/24")
30 Wallballs (12#@9'/20#@10')
40 SDHP (60#/95#)
30 Wallballs (12#@9'/20#@10')
20 Box Jumps (20"/24")
10 Push Press (60#/95#)
500M Row

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Wednesday, September 11, 2013

Monday, August 10, 2015

Monday August 10, 2015

REST DAY

Sunday, August 9, 2015

Sunday August 09, 2015

5 Rounds
10 Double Unders (30 Singles)
10 Wallball Squat Cleans (12#/20#)
10 Double Unders (30 Singles)
10 Burpees

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Friday, August 22, 2014

Saturday, August 8, 2015

Saturday August 08, 2015

15 Kettlebells and 1 Box Jump
14 Kettlebells and 2 Box Jumps
13 Kettlebells and 3 Box Jumps
.................
.................
3 Kettlebells and 13 Box Jumps
2 Kettlebells and 14 Box Jumps
1 Kettlebell and 15 Box Jumps

Dont forget the entire sequence. Kettlebells from 15 to 1 and the Box Jumps from 1 to 15.

RX'd for WOD:
Kettlebells - 44#/70#
Box Jumps - 20"/24"

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Tuesday, July 23, 2013

Friday, August 7, 2015

Friday August 07, 2015

REST DAY

Thursday, August 6, 2015

Thursday August 06, 2015

Tabata Squat
1 minute rest
Tabata Situp
1 minute rest
Tabata Plank
1 minute rest
Tabata Hollow Rock hold

*Tabata = 20 sec work/ 10 sec rest/ 8 cycles

Wednesday, August 5, 2015

Wednesday August 05, 2015

AMRAP in 15 minutes
10 Pullups
20 Wallballs
200m Run

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Wednesday, June 11, 2014

Tuesday, August 4, 2015

Tuesday August 04, 2015

REST DAY

Monday, August 3, 2015

Monday August 03, 2015

3 Rounds
400m Run
21 SDHP (45/75#)
12 Burpees-over-bar*

*With each burpee jump over the bar

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Wednesday, September 24, 2014

Sunday, August 2, 2015

Sunday August 02, 2015

5 Rounds
15 Push Press (60/95#)
15 Box Jumps  (20/24)
15 Kettlebell swings (35/53#)
15 Double Unders

Saturday, August 1, 2015

Saturday August 01, 2015

REST DAY