Friday 07/30/10

10,9,8,7,6,5,4,3,2,1
Clapping Pushups

*Complete a 100m Sprint before each round of pushups

Thursday 07/29/10

15 Burpees
15 K2E

4 Rounds For Time

Run The Jailbreak on Sept. 19th (Sunday). Let me know if you are interested. This is a 3.8 mile course with 14 obstacles. The cost is $50 per person if you register before August 1st. You can find more information by following the link below.

http://www.runthejailbreak.com/

Wednesday 07/28/10

7 One Arm OH DB Squats
7 One Arm OH DB Squats
14 Box Jumps
14 Situps

AMRAP 15 minutes

Monday 07/26/10

3 Power Cleans
6 Pushups
9 Squats
AMRAP 3 minutes

Rest 1 minute
Repeat for 5 Cycles

Friday 07/23/10

8 SDHP
8 Pushpress
200m Run

8 Rounds For Time

Wednesday 07/21/10

5 Box Jumps
10 DB Squat Cleans
15 Situps

AMRAP 15 Minutes

Tuesday 07/20/10

10 OH Lunges
10 Pushups
10 Situps

AMRAP 15 Minutes

Monday 07/19/10

400m Run
30 Thrusters
20 KB Swings
10 Burpees

3 Rounds for Time

5 Workouts without equipment

1. 1 mile run every minute stop and complete 20 air squats

2. 10 pushups, 10 situps, 20 lunges...10 rounds

3. 400m run 20 burpees....4 rounds

4. 10,9,8,7,6,5,4,3,2,1 rounds of pushups, situps and jumping squats

5. 100m sprint every minute on the minute for 12 minutes
*if it takes you 20seconds to complete the sprint then you have 40 seconds of rest before you start the next sprint.

Friday 07/09/10

10 Pushpress
10 Situps
10 KB Swings

10 Rounds

Thursday 07/08/10

5 Pullups
10 Mountain Climbers
20 DU's

5 to 7 rounds

*every minute on the minute complete 3 burpees

Wednesday 07/07/10

7 Ground to OH
14 Squats (back,front or OH)
200m Run
Rest 1 Minute

5 Rounds

Tuesday 07/06/10

5 Clapping Pushups
10 OH Squats
200m Run

AMRAP 15 Minutes

Monday 07/05/10

5 Burpees
10 SDHP
15 Situps

AMRAP 18 Minutes

Friday 7/2/10

400m walking lunge
every 10 lunges complete 5 pushups