Workout: Tuesday 03/01/2011
1 Mile Run Then. 3 Rounds 15 Hang Squat Cleans 95#/63# 10 Box Jumps 24"/20" 5 HSPU's + 30/30 Push Ups/Plank Holds to 50 total [...]
Workout: Monday 02/28/2011
2:00 Hard Row 10 Thrusters 65#/45# 10 Pull Ups Rest 4 minutes. 4 times. Then. 50 Sit Ups 50 KB Swings 53#/35# 3 times. Post total [...]
Workout: Sunday 02/27/2011
OPEN GYM 8:30-10:00AM 10am Free Class 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10 Push-Ups/Box Jumps 24"/20" Pull-Ups/KB SDLHP 53#/35# Coaching Tips: Scale [...]
Workout: Saturday 02/26/2011
Partner Tabata Thrusters 45#/33# Double Unders Sit-Ups KB Swings 53#/35# Burpees Coaching Tips: This Tabata will be completed in teams of two. One team member [...]
Workout: Friday 02/25/2011
Level 1 30 Wall Ball 20# @ 10'/16# @ 8' 30 Push Ups 400m Run 30 Box Jumps 24"/20'' 30 Pull Ups 400m Run 30 [...]
Workout: Thursday 02/24/2011
35 Unbroken Double Unders 200m Run 4 times. Then. AMRAP in 60 Seconds of Bench Press @ 95#/63#; Row The reps of BP in Calories on [...]
Workout: Wednesday 02/23/2011
5-10-15-20 Wall Ball 20# @10'/16# @ 8' Burpees Then. 5-10-15-20 DB Lunges 35#/25# DB Thrusters Then. 25 Sit Ups 15 Toes to Bar 3 times. [...]
Workout: Tuesday 02/22/2011
250m Row 10 SDLHP 95#/63# 10 Squat Cleans 3 times. + 30 Double Unders 10 Pull Ups 10 KB Swings 53#/35# 3 times. Then. 2 [...]
Workout: Monday 02/19/2011
Back Squat 3,3,3,3 Power Clean 3,3,2,2,1,1 Then. :30 Seconds All Out on AirDyne 10 Burpees (as fast as possible) Rest 4 minutes. 4 times. Post [...]
Workout: Sunday 02/20/2011
OPEN GYM 8:30-10:00am 10am Free Class 3 Rounds AMRAP in 60 seconds: Burpees Wall Ball 20#/16# Jumping Pull-Ups Skater Plyos Sit-Ups Rest 1 Minute. Post [...]