Month: January 2012

“5RFT″ 5 Rounds for Time 20 Pull Ups 20 Wall Balls 20 Box Jumps

“3 Set Challenge” Sprint Jump Rope Wall Ball Farmers Walk Push Up Stepper Lunge to Squat to Lunge… Full Crunch SJ Rope Slam Rower 1-Arm

“Bootcamp Around the Lake” 1 Mile Run  20 Pull Ups 20 Push Ups 20 Burpees 20 Thrusters (KB)

“Filthy Fifty” 50 Box Jumps (24″) 50 Jumping Pull-Ups 50 KB Swing 50 Tire Flips 50 Knees to Elbows   50 Push Presses 50 Wall Balls (<12lbs)

“4, 3, 2, 1” – Abs  4 Min Planks 3 Min Crunches 2 Min Russian Twists 1 Min Hanging Knees to Chest

“Tabata Core” Sled Push (90lbs) Full Crunches Rope Russian Twist  Sledge Hammer Toes to Bar  Burpees Atomic Push Up (Modification Plank) Squat to Upright Row

“AMRAP 3, 6, 9” 9 Minutes 3, 6, 9, 12, 15,… HRPU Squats Full Crunches   Then   AMRAP 9 Minutes 3, 6, 9, 12,

“Partner 150” 150 Push Ups 150 Dips 150 Squats 150 Burpees 150 Jump Ropes

           “Jog Around The Lake  :o)” AMRAP (30 Minutes) 1 Mile Run Around the Lake 10 Dips 10 Leg Raises 10

“Sprint Intervals on Treadmill” W:R Ratio 40sec:20sec at 10mph @ level 3.0 incline for 5 sets 30:30 at 11mph @ level 3.0 incline for 5