MONDAY February 1, 201010 minutes Handstand push-ups
5 minutes Squats
2 minutes
Pull-ups
1 minute Push-ups
Clients fighting to finish, way to push!
31 jan 10 @ 8:34 pm
SATURDAY January 30, 2010For Time
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Box Jumps 24/18in
Thrusters 95/63lbs
Situps
Overhead Lunges45/25lbs
Yesterday was the day for P.R.'s, nice job everyone!
29 jan 10 @ 9:43 pm
FRIDAY January 29, 201010-10-5-5-1-1-1
Overhead Squats
Farmers carry in the fog for time!
28 jan 10 @ 7:51 pm
THURSDAY January 28, 2010
3 Rounds for Time:
100 m. Farmers Carry 40/25 lb. Dumbells
15 Burpees
400 m. Run
27 jan 10 @ 10:25 pm
TUESDAY January 26, 20105 Rounds for Time
20 Kettle Bell Swings 2Pood/1.5Pood
20 Back Extensions
20 Sumo Deadlift High Pulls 2Pood/1.5Pood
20 GHD Situps
Deanna in the middle of her pullups
25 jan 10 @ 9:56 pm
MONDAY January 25, 2010For Time
15 Deadlifts 225lbs/160lbs
50 Pull-ups
12 Deadifts
40 Pull-ups
9 Deadlifts
30 Pull-ups
6 Deadlifts
20 Pull-ups
3 Deadlifts
10
Pull-ups
Toes to bar won't slow these girls down.
Nice job Marie, Deanna, and Kristi!
24 jan 10 @ 9:28 pm
SATURDAY January 23, 2010
With a running clock, do as many reps as possible in 60 seconds
of each of the following, with 30 second rest between events. 2 rounds.
Toes to Bar
Ring Dips
Situps
Deadlift 225/165lbs.
Kettlebell Swing 1.5/1 pood
D.B. Hang Squat Clean 40/25lbs.
Box Jump 24/18in.
Row
(for calories)
Back Extension
Wall Ball 20/14lbs.
This will be performed 60 seconds on, 30 seconds off,
Rotating through the exercises twice. The total time for this workout will be 30 minutes.
22 jan 10 @ 10:43 pm
FRIDAY January 22, 2010"Cindy"
As Many Rounds As Possible in 20 minutes:
5 Pullups
10 Pushups
15 Squats
Who says running in the rain isn't fun?
21 jan 10 @ 10:19 pm
THURSDAY January 21, 20103-3-3-3-3-3-3-3
Front Squats
Maya watching mom workout
20 jan 10 @ 7:51 pm
TUESDAY January 19, 20105 Rounds for Time
10 Shoulder Presses 95/63lbs
10
Toes to Bar
100m Sprint
Traci fighting to get those knees up, way to dig deep!
18 jan 10 @ 9:58 pm
MONDAY January 18, 2010
Tabata intervals
20 seconds on, 10 seconds off for 8 rounds
of the following:
Situps
Wall Balls 20/14lbs.
Pushups
One arm Dumbell Snatches 40/25lbs.
17 jan 10 @ 11:37 pm
SATURDAY January 16, 2009"Badger"
3 rounds for time
95 pound Squat clean, 30
reps 30 Pull-ups Run 800 meters
15 jan 10 @ 10:41 pm
FRIDAY January 15, 2009As many rounds as possible in 20 minutes of:
10 Box Jumps
10 Overhead Squats (95/63) 10 Burpees 10 Wall
Ball shots
Monday's 6 P.M. class working hard!
THURSDAY January 14, 20105-5-3-3-3-1-1-1
Push Jerk or Split Jerk
Joe, doing Angie with rowing, Brutal!
13 jan 10 @ 7:53 pm
TUESDAY January 12, 2010Back Squat
3-3-3
Followed By:
3 rounds
with one minute breaks in between
as many reps as possible in 3 minutes:
3 Power Cleans 135/93lbs.
6 Pushups
Joe, Sam, and Deanna working on Monday's pushups!
11 jan 10 @ 9:41 pm
MONDAY January 11, 2010
For Time
100 Pullups
400m Run
100 Pushups
400m
Run
100 Situps
400m Run
100 Squats
Scott was very motivated by Saturdays team workout, so he decided to try the entire workout by himself.
And well this is what an hour and 48 minutes will do to you. Way to fight to the finish!
SATURDAY January 8, 2010Teams of 4 Complete for Time
75 Squat Cleans 95/63lbs.
150
Toes to Bar
150 Box Jumps 24/18in.
75 Thrusters 95/63lbs.
100 Ring Pushups
150 Burpees
150 Double-Unders
300 Overhead Walking Lunges 35/25lbs.
Karen R. fighting to finish her Sumo Deadlift High Pull, Excellent work!
8 jan 10 @ 10:31 pm
FRIDAY January 8, 201021-15-9 for Time
Sumo Deadlift High Pulls 95/63lbs
Ring
Dips
We're pretty sure Joanna would agree that the Over Head Lunges from Thursdays workout felt like the hardest
part......Fast, Brutal, and Fun!
7 jan 10 @ 8:27 pm
THURSDAY January 7, 2010For Time
10 Burpees
10 KBS 2Pood/1.5Pood
10 Burpees
10 Box Jumps 24in/18in
10 Burpees
10 Pullups
10 Burpees
10 Wall Balls 20lbs/14lbs
10 Burpees
10 Toes to Bar
10 Burpees
10 Glute Ham Situps
10 Burpees
10 Back Extensions
10 Burpees
10 Thrusters
45lbs/33lbs
10 Burpees
10 Over Head Lunges 45lbs/25lbs
10 Burpees
Travis deadlifting 300lbs. His last Deadlift max was 225lbs., job well done on a 75lbs. jump!
6 jan 10 @ 8:42 pm
TUESDAY January 5, 2010Deadlift
5-5-3-3-3-1-1-1
Kristi's 1st attempt ever at rope climbing and she made it up 17ft, nice work!
4 jan 10 @ 9:54 pm
MONDAY January 4, 2010"Barbara"
5 Rounds for Time
20 Pullups
30 Pushups
40 Situps
50 Squats
Just keep jumping!
3 jan 10 @ 7:12 pm
SATURDAY January 2, 2010For Time
40 Pullups
40 Situps
40 Dumbbell Snatches
40lbs/25lbs
40 Back Extensions
40 Wall Balls 20lbs/14lbs
40 Burpees
40 Kettlebell Swings 2POOD/1.5POOD
Rosalyn fighting to finish strong!
1 jan 10 @ 8:20 pm
FRIDAY January 1, 2010 Happy New Year To All!
Squat Cleans- No time component
1-10-1-20-1-30
Titi pushing hard!
1 jan 10 @ 12:08 pm
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