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

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

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

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

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

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

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

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

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

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

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