WARM UP 50 Jumping Jacks 50 Run Lundge 20 Dips WORK OUT DR T Circuit 12 Stations 50 Seconds work 10 Seconds Rest 2 Rounds 24 Minute cycle. Wall Ball Push Ups Weighted Half Pikes Glute Ham Machine K-Bell Sit-ups Row Machine Push Press V Ups Squats Weighted Box Steps Pull Ups CORE [...]
Archive for September, 2009
WARM UP 21-15-9 Jumping Jacks Situps Overhead Squats WORK OUT 2 Man Teams 1/10 10/1 Pushpress 400 Meter Row Ring Push Up 400 Meter Row KBell 400 Meter Row Over Head Squat CORE 20 Planks 40 Side Planks 20 Supermans
WARM UP Reps 21-15-9 Jumping Jacks WallBall WORK OUT REPS 21-18-15-12-9-6-3 for time Pushups Pull Ups Situps CORE Reps 21-15-9 V Ups Knee to Elbow
WARM UP 2o Jumping Jacks 20 Run Lundge 20 Wall Balls WOD 400 Meter Run 3 Rounds 15 KBell Swings Right Arm 15 Box Jumps 15 KBell Swings Left Arm 15 Box Jumps Then do 400 Meter Run 50 Vups
WARM UP reps 21-15-9 Squats Push Ups Sit Ups WOD Reps 21-15-9 KBell Swings Box Jumps Back Extentions CORE 100 Knee to Elbow 100 Situps 100 Mountain Climbers
WARM UP 100 Jumping Jacks 100 Run Lundges 10 Squats WORK OUT Reps 21-15-9 for time Kbell Swings Box Jumps Back Extentions Walking Lundge GHD Situps Dips KTE Wall Ball 200 Meter row CORE 50 V Ups 100 Rockys
WARM UP 50 Jumping Jacks 50 Run Lundges WORK OUT Barbara 5 Rounds for time 20 Pull Ups 30 Push Ups 40 Situps 50 Squats CORE 100 Russina Twist 100 Rocky’s
WARM UP Reps 21-15-9 Pull ups Situps KBells WORK OUT 9-11 Work Out 5 Rounds 21 Pushpress 21 Box Jumps 21 Back Ext 21 Wall Ball 400 Meter Row
WARM UP Reps 21-15-9 Pushups Situps Air Squats WORK OUT A.M.R.A.P. in 20 Minutes 6 Burpees 8 Hanging Cleans 12 Knee to Elbow CORE 2 Rounds 25 Overhead Squats 25 Vups
WARM UP HOP POPS 5 Jumping Jacks then 5 Pushups repeat until 20 of each 25 Overhead Squats WORK OUT for time Reps 21-15-9-15-21 or 21-15-9-5-1 Wall Ball Hollow Rock Hold 2 secs Box Jump Superman Hold 2 secs 50 Meter Farmers Walk CORE 50 Rockys 50 Russina Twist
WARM UP HOP POPS 5 Jumping Jacks then 5 Push Ups (total 20 each) 20 Over Head Squats WORK OUT FOR TIME Rep 40 – 30 – 20 – 10 Squats KBell Swings Male 53lbs female 35 lbs Push Press 45 lbs 400 Meter Run after each set of reps CORE 50 V [...]
WARM UP Reps 21-15-9 Jumping Jacks Run Lundge Squats WORK OUT for time 10 Rounds 5 Clean and Squat Dumb Bells 10 Pulls Ups 15 Push Ups CORE 100 Situps