4-17-2013 Wednesday Workout

Tabatas Plus!

8 minutes Tabatas (20 seconds on, 10 seconds off)

Kettlebell Snatches
Kettlebell Clean and Press

4 min AMRAP

Hang Snatch (75lb/45lb)

Just For Fun:  Tightrope Walking

4-15-2013 Monday Workout

Warmup:  Wall Ball Practice

Workout:

First round (1 min):

Wall Balls
V-Ups
Russian KB Swings
Deadlifts (270/175)
Box Jumps
Push Ups
Squats

Second round - all of the above (45 sec)
Third round - all of the above (30 sec)
Fourth round - all of the above (15 sec)

JFF:  Unicycle Stunt Riding  

4-12-2013 Friday Workout

10 min AMRAP

3 Push Press (115/75)
5 Burpees
7 Sumo Deadlift High Pulls (115/75)

JFF:  400 m run

4-10-2013 Wednesday Workout

IKFF Level 1 Kettlebell Test

100 Hand to Hand Swings
16/16 Clean and Press
30/30 Snatches
30 Squats

4-8-2013 Monday workout

Happy Monday!!!

Warmup:  Perfect Stretch

WOD:

Run 400m
21 American KB Swings
21 Squats
5 Burpees

Run 400m
15 American KB Swings
15 Squats
5 Burpees

Run 400m
9 American KB Swings
9 Squats
5 Burpees

Just For Fun:  100 Situps

Looking at the hill...

We all have challenges arise just about every day.  What defines us is how we choose to meet those challenges.  You can hit them head on, or you can avoid it.  Don't be afraid.  Just hit it...get it done.

4-5-2013 Friday Workout

Decreasing Intervals
 

First round (1 min):

Burpees
Pull ups
Squats
Push ups

Second round - all of the above (45 sec)
Third round - all of the above (30 sec)
Fourth round - all of the above (15 sec)

 

 

4-3-2013 Wednesday Workout

Warmup:  Mobility

WOD:  Partner Workout

One partner works on 'a' while the other does 'b', 30 seconds work then switch places.  Repeat for a total of 5 sets for each station.


a. Deadlifts 95lb
b. Bear Crawls

a. Pushups
b. Squats

a. Back Extensions
b. Situps

Just For Fun:  400m sprint

4-1-2013 Monday Workout

Warmup:  400 m run

WOD:  "Cindy"

20 min AMRAP

5 pullups
10 pushups
15 squats

Just For Fun:  50 leg lifts