Run-21-Run–15-Run–9-Run
(Runs are 200m)
Bench
Thruster
Pullups
Split Squat Cleans
Bicep Curls
Tricep Kickbacks
10 Burpee Combo
Thursday, February 25, 2010
DW Tues, Feb 23
4 Tabata Intervals
5 x 30 sec (20 on 10 off)
Lunges
Situps
Push Ups
KB
Begin with a balcony run, run between, and end with a run
5 x 30 sec (20 on 10 off)
Lunges
Situps
Push Ups
KB
Begin with a balcony run, run between, and end with a run
Wednesday, February 17, 2010
DW Tues, Feb 16
"Filthy Fifty"
50 Box Jumps
50 Pull Ups
50 KB
50 Situps
50 Back Extensions
50 Double Unders
50 Wall Ball
50 Lunges
50 Push Press (45lbs)
50 Burpees
50 Box Jumps
50 Pull Ups
50 KB
50 Situps
50 Back Extensions
50 Double Unders
50 Wall Ball
50 Lunges
50 Push Press (45lbs)
50 Burpees
Friday, February 12, 2010
DW Fri, Feb 12
1-3 x
25 air squats
20 crunches
15 pushups
10 dips
5 Tuck Jump Burpees, no pushup
Run 200/400?
25 air squats
20 crunches
15 pushups
10 dips
5 Tuck Jump Burpees, no pushup
Run 200/400?
Thursday, February 11, 2010
DW Thur, Feb 11
400 Run
30 Wall Ball
30 Situps
15 L Pull Ups
15 Thrusters
200 Run
Rest 2 Min
200 Run
15 2 level Push ups
15 Cleans
30 Situps
30 Dips
400 Run
30 Wall Ball
30 Situps
15 L Pull Ups
15 Thrusters
200 Run
Rest 2 Min
200 Run
15 2 level Push ups
15 Cleans
30 Situps
30 Dips
400 Run
Wednesday, February 10, 2010
DW Wed, Feb 9
Extra work out people ONLY!
Taper People OFF
2-3 x
5 Back Squats (moderate weight)
5 Deadlift
25 Crunches
10 Seated Row
25 Crunches
Run?
Tuesday, February 9, 2010
DW Tues, Feb 9
Extra Work Out People NONE
Taper People Only
2 Times
20 Lunges
100 Crunches
20 Push Ups
Full Work Out
AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Squats
10 Ball Crunches
Taper People Only
2 Times
20 Lunges
100 Crunches
20 Push Ups
Full Work Out
AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Squats
10 Ball Crunches
Monday, February 8, 2010
DW Mon, Feb 8
For Time:
Squat/Jump Rope/Push-Up
25-45-5
20-45-10
15-45-15
10-45-20
5-45-25
10-45-20
15-45-15
20-45-10
25-45-5
Friday, February 5, 2010
DW Fri, Feb 5
Tabata Intervals on 4 min
5 exercises 5x(20 on-10 off) with balcony run afterwards
KB
Lunges
Burpees
Crunches
Box Jumps
5 exercises 5x(20 on-10 off) with balcony run afterwards
KB
Lunges
Burpees
Crunches
Box Jumps
Thursday, February 4, 2010
DW Thur, Feb 4
“MAX OUT”
Warm up light/middle weight 3x5 reps of:
Bench
Squats
Deadlift
Bent Over Row
Then one MAX OUT rep of each above lift
Warm up light/middle weight 3x5 reps of:
Bench
Squats
Deadlift
Bent Over Row
Then one MAX OUT rep of each above lift
Tuesday, February 2, 2010
DW Tues, Feb 2
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, (Reps)
Box Jump, 20” box (Reps)
Sit Ups (Reps)
Jump Rope (Reps 5 =1)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the jump rope where five jumps is one point.
Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, (Reps)
Box Jump, 20” box (Reps)
Sit Ups (Reps)
Jump Rope (Reps 5 =1)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the jump rope where five jumps is one point.
Monday, February 1, 2010
DW Mon, Feb 1
Part I
Med Balls
Stabalizers 2x(45 sec F-L-R)
Sucidies
Part II
For Time in any combination:
100 (50 girls) Pull Ups (Assisted 2 to 1)
100 Push Ups
100 Situps
100 Squats
Med Balls
Stabalizers 2x(45 sec F-L-R)
Sucidies
Part II
For Time in any combination:
100 (50 girls) Pull Ups (Assisted 2 to 1)
100 Push Ups
100 Situps
100 Squats
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