WARM UP 30 Jumping Jacks Samson Stretches 3 Rounds 10 Overhead Squats 10 Push Ups 10 Pull Ups 10 K Bell Swings Samson Stretch WORK OUT AMRAP in 20 Minutes 10 Wall Ball 20 Supermans 20 Situps CORE 50 Rockys 25 Planks 2 Second Hold
Archive for July, 2009
Work Out Reps 10, 10, 50 / 8, 8, 40 / 4, 4,20 / 2, 2,10 Sumo Deadlifts Pushpress Bananas
WARM UP 50 Jumping Jacks 50 Run Lundge 20 Overheard Squats WORK OUT for time 50 Box Jumps 50 Jumping Pulls Ups 50 KBell Swings 50 Walking Lundges 50 Knee Raises 50 Push Press 50 Supermans 50 Wall Balls 50 Burpees CORE 100 Situps
WARM UP 30 Seconds Jump Rope or 30 Jumping Jacks Samson Stretch 30 Secs each side 10 Kbell 10 Pull Ups 10 Sit Ups 10 Squats 10 Supermans 10 Push Ups 10 Dead Lifts 30 Seconds Jump Rope or 30 Jumping Jacks WORK OUT For Time 15 KBells 35lbs 30 Knee Raise 30 Box [...]
WARM UP 50 Jump Rope Samson Strech 30 Secs Each Side 10 Reps 2 xs Kettle Bell Squat Back Extension or Superman Pushups Samson Stretch WORK OUT 10 Rounds for Time 3 Deadlifts Heavy 6 Pull Ups 9 Wall Ball Heavy Full Squat CORE 5 Rounds 15 Situps 15 Supermans
WARM UP 20 Jumping Jacks 2 Round 10 Reps Pull Ups Squats Light Dead Lift Sumo High Pull Supermans or Back Extentions then 20 More Jumping Jacks WORK OUT AMRAP 20 Minute Time (24 was max done in class) 4 Push Ups Elevated or Ring 8 K Bells American Swing 12 Situps CORE [...]
WARM UP 2 Rounds 10 Reps Jumping Jacks Squats K-Bell American Situps Supermans Samson Stretch 30 Secs Each Side WORK OUT 4 Rounds For Time 25 Medicine Ball Push Ups 25 Hoover Ball 25 Slam Ball 25 Medicine Ball Sit Up Throws (With Partner) 25 Wall Balls or Medicine Ball Thrusters 50 Meter Run CORE [...]
WARM UP 50 Jumping Jacks 25 Wall Ball 25 Run Lunge 25 Walk Lunge WORK OUT 8 Rounds 20 Seconds on 10 Seconds Rest Dips Supermans Planks Thrusters CORE 30-20-10 Reps Situps V Ups Knee Raise
WARM UP 50 Jumping Jacks 50 Run Lunges 20 Push Ups WORK OUT 4 Rounds For Time 25 Wall Ball 25 KBell Swings 25 Squats 25 Box Jumps 100 Meter Run CORE 100 Situps 100 Russian Twist