Warm-Up
- 50 Jump Jax
- 10 Burpees
- Handwalks
W.O.D.(Do in any order)
- 100 Wall Balls
- 400m Run
- 100 Pull-ups
- 400m Run
- 100 Slam Balls
- 400m Run
- 100 Push-ups
- 400m Run
~*Terrible Tuesdays*~
March 10th, 2010~*The Dirty Dozen*~
March 1st, 2010Warm-Up
- 400m Run
- Handwalks x2
- Knee Pulls x2
The Dirty Dozen (12x)
- 12 Wall Balls
- 12 OH Press
- 12 Push-Ups
- 12 Pull-Ups
- 12 Sit-Ups
~*Murph*~
February 24th, 2010Warm-Up (2x)
- Hand Walks
- Knee Pulls
Modified Murph
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
- 1 Mile Run
The Gang Working Hard!!!
~*Burpee-Mania!!!*~
February 24th, 2010Warm-Up
- 400m Run
- Hand Walks
- Knee Pulls
- Lateral Lunges
We Love Burpees! (3x)
- 10 Body Blasters
- 25 Dips
- 12 SLDL/Burpees
- 15 Ground & Pounds
- 10 Belushi Burpees
*Deck of Cards
- Hearts = Push-Ups
- Diamonds = Pull-Ups
- Spades = Sit-Ups
- Clubs = Squats
- Joker = 1 Mile Run
*Draw a card from the deck and perform the exercise, according to the guide above with the reps equal to the number represented on the card (Jacks = 11, Queens = 12, King = 13, Ace = 15). Continue to draw cards for a duration of 15-30 minutes.
Jordan and Josh alternating box jumps.
~*Barbara*~
February 17th, 2010Warm-Up
- 4 Sprawl
- Handwalks
- Knee Pulls
Barbara
*5x for TIME!!!
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Squats
~*Weekend Warriors*~
February 13th, 2010Warm-Up
- Hand Walks
- Knee Pulls
- 3 Mile Run
“300″
- 25 Pull-Ups
- 50 DeadLifts (m: 135/95 w: 65/45)
- 50 Push-Ups
- 50 Box Jumps
- 50 Floor Wipers
- 50 Single-Arm Clean & Press (25 each arm)
- 25 Pull-Ups
~*Gut-Buster*~
February 10th, 2010Warm-Up
- 400m Run
- 10 Burpees
“Gut-Buster”
21-15-9
- Squat Thrusters
- Pull Ups
- Box Jumps
- KBS
~*Ivan The Terrible*~
February 8th, 2010Warm-Up
- 400m Run
- Hand Walks (2x)
- Knee Pulls (2x)
Ivan The Terrible
- 90 sec. Rope
- 50 Lunges
- 50 Push-Ups
- 50 Sit-Ups
- 90 sec. Rope
- 40 Lunges
- 40 Push-Ups
- 40 Sit-Ups
- 90 sec. Rope
- 30 Lunges
- 30 Push-Ups
- 30 Sit-Ups
- 90 sec. Rope
- 20 Lunges
- 20 Push-Ups
- 20 Sit-Ups
- 90 sec. Rope
- 10 Lunges
- 10 Push-Ups
- 10 Sit-Ups
~*Welcome to the Gun Show*~
February 3rd, 2010Warm-Up
- 600m Run
- Toe Grabs
- Lateral Lunges
W.O.D. (3x)
- 10 KBP(Kettlebell Press) each arm
- 12 Pull-Ups
- 15 Squat Thrusters
- 20 Push-Ups
- 25 Weighted Sit-Ups
- 400m Run
Finisher
- Tabata Plank w/ Oblique Knees
~*Monday Madness*~
February 1st, 2010Warm- Up
- 400m
- Handwalks (2x)
- Knee Pulls (2x)
W.O.D.
- 10 Burpees
- 20 OH press
- 30 Pull-up/Ring-Pulls
- 40 Dips
- 50 Push-Ups
- 60 sec. Plank
- 70 KBS
- 80m Sprint
- 90 Sit-Ups
- 100 Squats
- 50 Ball Slams
- 1 Mile Run
