WARM UP Hop Pops Perform 5 Jumping Jacks 5 Pushups until total is 20 of each 20 Wall Balls WORK OUT LADDERS 2, 4, 6, 8, 10 (means 2 of each then 4 then 6 etc then run then next exercise) Elevated Pushups 400 Meter Run Deadlifts 400 Meter Run Pull Ups 400 Meter [...]
Archive for August, 2009
WARM UP 30 Jumping Jacks 20 Pushups 20 Wall Ball 10 Pull Ups WORK OUT A.M.R.A.P. in 20 Minutes 20 Squats 10 Sumo Deadlift (Guys 75lbs Girls 45lbs recommended) 5 Knee to Elbow CORE (Multiply workout total reps by 5 example 8 reps = 40 of each) V Ups Rocky’s Supermans
WARM UP 30 Jumping Jacks 30 Run Lundges 30 H to H KBell Swings WORK OUT 10 Rounds 3 Pull Ups 6 Wall Balls 9 Push Ups 50 Meter Run CORE 100 Situps
WARM UP 30 Jumping Jacks 20 Wall Balls 20 One Arm Kbell Swings each arm WORK OUT 20 Double KBell Hang Cleans 100 Meter Run 15 Double Kbell Hang Cleans 100 Meter Run 10 Double Kbell Hang Cleans 100 Meter Run 5 Double Kbell Hang Cleans 100 Meter Run CORE 50 V Ups [...]
WARM UP 50 Jumping Jacks 50 Run Lundges 25 Overhead Squats 25 Push Ups WORK OUT 4 Rounds For Time 12 Dumb Bell Snatches each arm 10 Pull Ups 50 Meter Run CORE Reps 21-15-9 Pikes Supermans Wall Ball Situps
WARM UP 50 Jumping Jacks 50 Run Lundges 25 Squats WORK OUT 10 Rounds for time or AMRAP in 20 Minutes 5 Box Jumps 10 Push Ups 15 Situps CORE 50 V Ups 50 Rockys (AKA Bicycles)
WARM UP 2 Rounds 30 Jumping Jacks 30 Run Lundge 10 Pull Ups 10 Wall Balls WORK OUT 4 Rounds 15 Dumbell Thrusters or KB Thrusters 400 Meter Run CORE 50 Situps 50 Superman 50 Knee to Elbow 50 Russian Twist
WARM UP 3 Sets 10 Pushups 10 Pullups 10 Knee To Elbow WORK OUT KETTLEBELL FUNDEMENTALS Deadlifts American Swings CORE 50 Supermans 50 Situps
WARM UP 20 Wall Balls 20 Jumping Jacks 20 Supermans WORK OUT 20 Minutes 40 Seconds on 20 Off (Exercise roll of dice) 1 KBells 2 Pushups 3 Jumping Jacks 4 Situps 5 Pushpress 6 Plank CORE 50 Situps 50 Knee To Elbow
WARM UP 20 Wall Balls 20 Jumping Jacks 20 Supermans WORK OUT Reps 21-15-9 Thrusters V Ups Push Ups CORE 50 Wall Ball Situps 50 Knee to Elbow
WARM UP 20 Jumping Jacks Samson Stretches 10 Pass Throughs 15 Squats 15 Situps 15 Pull Ups Samson Stretches WORK OUT FOR TIME 15 K Bells 1 Burpee 13 K Bells 3 Burpees 11 K Bells 5 Burpees 9 K Bells 7 Burpees 7 K Bells 9 Burpees 5 K Bells 11 Burpees 3 [...]