Month: January 2012

“Dice” Sprint  Push Up  Squats Bear Crawls  Plank Jacks Split Squat Jumps Wheelbarrows Mountain Climbers Russian Twists Burpees

“Beginner’s Filthy Fifty” 50 Crunches 50 Mountain Climbers 50 Plank Jacks 50 Push Ups 50 Squats 50 Right Leg Lunges  50 Left Leg Lunges 50

Run 5K

“The Ladder” 2 min – Squats 1min 45sec – Plank 1min 3osec – Jump Rope 1min 15sec – 50 Meter Sprints 1min – Wall Sits

“Tabata +2 Partner Challenge” Rope Slam/Russian Twists Sledge Hammer/Tire Flip Rower/Glider Bicep Curl/Dip Sit Up/Plank TRX Row/Push Ups Squat to Armpit/Box Jump Results

“Partner 5500” 1000 Jump Ropes 900 Mountain Climbers 800 Jumping Jacks 700 Steppers 600 Plank Jacks 500 Squats 400 Full Crunches 300 Backward Lunges 200

“Bootcamp” Hip Band Shuffle Sledge Hammer Wall Balls Plate Push Sled Pull Pipe Lunge Rower Tire Flip Push Up to Side Plank Rope Slams

“Plate Madness” – Redemption Holding a 45 pound plate Bicep Curls Squats Front Raises Ski Lunges Swing over Shoulder (each side) Split Squats (each leg)

“5RFT” 5 Rounds for time 20  Walking Overhead Lunges 20 Burpees 20 Push Ups

“Let’s Run” 50 Squats 50 Jump Ropes  50 Full Crunches Sprints  for 30 min  (read more – it is more complex than it seems)