Tabata 8 x 6 Sets of 45 secs (30 on 15 Off)


After Each Tabata Round do 200 Run


Round 1 Air Squats

Round 2 Box Jumps

Round 3 Back extensions

Round 4 Push ups

Round 5 Pull ups
Round 6 Situps

Round 7 Jump Rope --DUs if you can

Round 8 Frog Hops

For Time:


Run 400M

21-18-15-12-9-6-3

Dead-lifts
Burpees

Run 400M

Warm up:

 run 400 meters...then

 2 rounds of
•10 front squats

•10 push press

•10 thrusters

then...



50 burpees
 
50 abs
 
50 box jumps
 
50 squats (full depth)
 

AMRAP in 20 min:
20 mountain climbers
20 Situps w/ weight
20 KB deadlift
20 Pull Ups
20 Back Extensions
200 Run

4 Rounds:

20 Wall Ball

5 Bench

10 push ups

100 Jump Rope of 50 DU

1 Mile Run --start out with a jog and by the end of the mile you want to be running at 80%


2 Rounds:

6 lunges (total) weighted-heavy

2 back squats--heavy weight

6 side wall throws

2 push press --heavy weight

then...

1 Mile Run --start out fast, by the end you should be walking/warming down..

Front Squat:
3-3-3-3-3

then..

3 Rounds:

20 mountain climbers
15 dips
10  DB thrusters
5 squat jump pull ups

5 rounds for time:


5  power clean and jerks
5 burpees

5 kb swings

Bear Complex: 7 Sets of the following sequence
 (:http://www.youtube.com/watch?v=Laa7BJHJWrw&feature=related)


1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (then down to a touch and go to start the next power clean
 
then...5k Run for time!   Who can handle this?  Post your time if you complete this....

2 rounds:

10 bench pull ups
10 squat jumps *weighted
10 dips
10 med ball cleans
400 meter run

5 pull ups
5 back extensions
5 shoulder press
5 box jumps
400 meter run

2 rounds of KB  workout:

10 KB swings

10 KB deadlift

10 KB upright row

10 KB turkish getups (5 each arm)

10 KB side lunges (each side)

1 mile run

Tabata Nancy


8 Rounds each, 20 seconds work, 10 seconds rest:

Pull-ups

Push-ups

Sit-ups

Air Squats

2 Rounds:

400 Meter Run

50 ball abs

10 back extensions

10 bench

50 wall ball

400 meter run

7 Rounds


7 feet elevated Push-ups

7 Thrusters, 125/65

7 Knees to Elbows

7 Med Ball Slams
7 Pull-ups

1 min jump rope
10 KB deadlifts
10 1 arm row
10 weighted lunges
30 mountain climbers

1 min rowing
8 KB deadlifts
8 1 arm row
8 weighted lunges
30 squat jumps

1 min run fast
6 KB deadlifts
6 1 arm row
6 weighted lunges
30 incline abs

then....As many burpees as possible in 1 minute!

40 Burpees
30 KB  swings
20 Squats
10 Pull ups (use band or assistance if needed)
40 abs
30 Squats
20 KB swings
10 Pull ups