Month: December 2011

“Tabata Plus 2” Heavy Jump Rope/100′ Rope Slams Sprints/Bear Crawls Push up/Push Pass Against Wall into Push Up Squat Jumps/Squat Jump w/Hands to Armpit Push

“Burpee Say What!” Rope *Tire Flip*  Toes to Bar  *Hand-Release Push-Ups* *Rope Pull Ups*  *Squat to Toss w/Med Ball*  Gliders  *Box Jumps*

“21, 15, 9″  21 Squat to Presses w/KB 21 Deadlifts 21 Burpees 15 Squat to Presses 15 Deadlifts 15 Burpees 9 Squat to Presses 9

“Pull-Up Marathon” AMRAP Pull ups for 26 minutes (no Kipping Pull ups) Post results below

“Tabata” – Beginner  Sled push (45lb) Crunches Rope Slams Burpees Hip Band Shuffle  Squat Jumps Dips  Trx Row 

Bootcamp 12.7.11 “The Ladder” 2 min – Squats 1min 45sec – Crunches 1min 3osec – Jump Rope 1min 15sec – 50 Meter Sprints 1min –

“Bootcamp”  Rope Jumping Jacks Agility Ladder Med Ball Slam Hip Band W/med ball Clock Plank Alligator Push Up Lateral Hurdle Atomic Burpee Sled Push (90lb)

“Bootcamp”  Rope  Sledge hammer  Tire Oliptical Squat to press Med ball crunch slam Alternating ball push ups 3 way box jumps Backward sled walk (100lb)

“Bench Press Challenge” Bench press a weight 55 times in 8 minutes.     Goal:  To perform 55 repetitions in 8 minutes. Rest: When needed

4,3,2,1 Self-Destruction Exercise Selection:  Push Presses, Gliders, Jump Rope, Burpee, Dips, Squat to Med Ball Toss, Rope, Pull Ups, Squats, Push Ups, Pull Ups, Plank w/