Month: April 2012

“Helen” 3 rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Brought to you

“Plate Madness”   -2nd Edition Curl  Squat Upright Row Bentover Row Squat to Press KB Swing Reverse Lunge w/Twist Steering Wheel  Shoulder Swing Overhead Lunge

“Double It” Choose 4 exercises Perform 5 reps of exercise 1, 2 reps of exericse 2, 1 rep of exercise 3 and 1 rep of

“Tabata” Tire Flip Plank – 4 min straight One Arm KB Snatch  Rower – 4 min Straight Squat jump to Armpit Elliptical – 4 min

“Ladder” 10-9-8-7-6-5-4-3-2-1 Chest-to-bar pull-up Box jump, 30 inch box Full Crunch for time

“Tabata” Rope Slam Heavy Jump Rope Atomic Push Up Bicep Curl/Dips Box Jumps TRX Row Wall Balls Med Ball Full Crunch 

“For Time” Run 400 meters 95 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95 pound Thruster, 15 reps 15 Pull-ups Run 200 meters

“Partner 2012” 1000 Jump Ropes 500 Squats 250 Full Crunches 128 Burpees 70 Partner Clap Push Ups 32 Sprints (25 yards) 16 buddy Carries (25 yards)

“Hybrid” Bootcamp:  Rope Slam, Tire Flip, KB Swing, Shoulder Press, HRPU, Ground to Overhead, Dips, Trx Row, Burpees onto Plate, Curl to Press (30:20) 8

“Melissa”  21-15-9 Deadlift Pull Ups Hand Release Push Ups Post Time