Monday, August 31, 2015
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
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
15 Box Jumps (24/30")*
400m Run
*Note the increased height on box jumps
Friday, August 28, 2015
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
View Previous Times:
Thursday, April 05, 2012
10 Mountain Climbers
15 Wallballs (12#@9ft/20#@10ft)
Rest 30 seconds between each round
*Each step = 1 mountain climber
View Previous Times:
Thursday, April 05, 2012
Labels:
Gymnastics,
Mountain Climbers,
Wallballs,
Weights
Wednesday, August 26, 2015
Wednesday August 26, 2015
1000M Row
60 Situps
750M Row
40 Toes to Bar
500M Row
60 Situps
View Previous Times:
Wednesday, April 03, 2013
60 Situps
750M Row
40 Toes to Bar
500M Row
60 Situps
View Previous Times:
Wednesday, April 03, 2013
Labels:
Gymnastics,
Metabolic,
Row,
Situps,
Toes to Bar
Tuesday, August 25, 2015
Monday, August 24, 2015
Sunday, August 23, 2015
Sunday August 23, 2015
AMRAP in 10 minutes
10 SDHP (70/115#)
10 Burpees over bar
10 SDHP (70/115#)
10 Burpees over bar
Labels:
AMRAP,
Burpees,
Gymnastics,
SDHP,
Weights
Saturday, August 22, 2015
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.
View Previous Times:
Saturday, October 25, 2014
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.
View Previous Times:
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")
View Previous Times:
Saturday, August 23, 2014
25 Pushups (hand release)
25 Lunges
800m Run
25 Kettlebells (35/53#)
25 Situps
800m run
25 Pullups
25 Box Jumps (20/24")
View Previous Times:
Saturday, August 23, 2014
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Lunges,
Metabolic,
Pullups,
Pushups,
Run,
Situps,
Weights
Wednesday, August 19, 2015
Tuesday, August 18, 2015
Monday, August 17, 2015
Monday August 17, 2015
21-18-15-12-9-6-3
SDHP (60#/95#)
Lateral Jumps (20"/24")
View Previous Times:
Saturday, November 23, 2013
SDHP (60#/95#)
Lateral Jumps (20"/24")
View Previous Times:
Saturday, November 23, 2013
Labels:
Gymnastics,
Lateral Jumps,
SDHP,
Weights
Sunday, August 16, 2015
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.
View Previous Times:
Thursday, July 08, 2010
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.
View Previous Times:
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! :)
Plan a workout that you can do indoors or in the pool! :)
Thursday, August 13, 2015
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
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Run,
Weights
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
View Previous Times:
Wednesday, September 11, 2013
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
View Previous Times:
Wednesday, September 11, 2013
Labels:
Box Jumps,
Gymnastics,
Metabolic,
Push Press,
Row,
SDHP,
Wallballs,
Weights
Monday, August 10, 2015
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
View Previous Times:
Friday, August 22, 2014
10 Double Unders (30 Singles)
10 Wallball Squat Cleans (12#/20#)
10 Double Unders (30 Singles)
10 Burpees
View Previous Times:
Friday, August 22, 2014
Labels:
Burpees,
Gymnastics,
Jumprope,
Metabolic,
Squat Cleans,
Weights
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"
View Previous Times:
Tuesday, July 23, 2013
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"
View Previous Times:
Tuesday, July 23, 2013
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Weights
Friday, August 7, 2015
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
Tuesday, August 4, 2015
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
View Previous Times:
Wednesday, September 24, 2014
400m Run
21 SDHP (45/75#)
12 Burpees-over-bar*
*With each burpee jump over the bar
View Previous Times:
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
15 Push Press (60/95#)
15 Box Jumps (20/24)
15 Kettlebell swings (35/53#)
15 Double Unders
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Kettlebells,
Metabolic,
Push Press,
Weights
Saturday, August 1, 2015
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