WARM UP 1 ROUND 25 Jumping Jacks 30 Secs Jump Rope Samsom Stretch 30 Secs Each Side 10 Push Ups 10 Pull Ups WORK OUT REPS 12 – 10 – 8 – 6 – 4 (CAN ADD 11-9-7-5) Suicides Rope Thrusters Double Suitcase Deadlift Twist Press Tire Flip Burpees Conans
Archive for June, 2009
WARM UP 1 Round 10 Push Ups 10 Pull Ups 15 Jumping Jacks 5 Shoulder Press WORK OUT Reps 21-18-15-12 Wall Ball Sit Ups Rope Throw Piston Press V Ups Dips Jump Squats Flutter Kicks Agility Rings Knee Raise Ring Push Ups Box Jumps
WARM UP 50 Jumping Jacks 50 Run Lundges 10 Overhead Squats 10 KBell Swings Russian WORK OUT AMRAP in 25:00min 5 Medicine Ball Thrusters 10 Judo Pushups / Elevated Push Up / or Regular Push Ups 15 Squats 20 Sit Ups CORE 100 Russian Twist 100 Flutter Kicks
WARM UP 2 Rounds 10 Squats 10 Pull Ups 10 Sit Ups 10 Supermans WORK OUT 12,10,9,8,7,6,5,4,3,2,1 Reps For Time Box Jumps Push Ups V Ups WallBall Knee To Elbow 50 Meter Runs
Warm Up 2 rounds 10 Push Ups 10 Squats 10 Pull Ups 10 Sit Ups 10 Supermans Work Out “Fight Gone Not So Good” 5 Rounds 1 Minute Rest Shoulder Press Flutter Kick KBell Swings Mountain Climers 50 Meter Run (Rest)
WARM UP 10 K-Bell Swings American 10 Pushups 10 Pull Ups 15 Squats 15 Jumping Jacks WORK OUT 5 rounds for time 5 Push Press 10 Burpies 15 K-Bell Swings Russian CORE 50 Flutter Kicks 50 Wall Ball Situps
Warm Up Tabata Dead lift 20 Seconds work 10 Seconds Rest 8 Rounds BEAST (Work out) 2 Rounds for Time 50 Slam Ball 50 KBell Swings 50 Box Jumps 50 Push Ups 100 meter run 50 Push Ups 50 Box Jumps 50 KBell Swings 50 Wall Ball