12-13-2013 Friday Workout

SPRINTS!!!

Warmup:  1/2 mile jog

WOD:  10 - 75m sprints with a 1 minute rest in between

Just For Fun:  100 Situps

12-11-2013 Wednesday Workout

Kettlebell Fun!

45 seconds of work, rest 15 seconds between each exercise.

1.  1/2 Kneel to Standing, Left
2.  1/2 Kneel to Standing, Right
3.  2-Hand Russian Swing
4.  Goblet Squat
5.  Snatch Left
6.  Snatch Right
7.  2-Hand Swing
8.  Goblet Squat
9.  Supine to Sit-Up, Left
10.  Supine to Sit-Up, Right
11.  2-Hand Russian Swing
12.  Turkish Get-Up, Left
13.  Turkish Get-Up, Right
14. 2-Hand Russian Swing
15.  Goblet Squat

12-9-2013 Monday Workout

Warmup:

3 rounds

Walking Lunges
15 Medicine Ball Situps

WOD:  20 min EMOM

5 Wall Balls
5 Burpees

JFF:  100 Pushups

12-6-2013 Friday Workout

STATIONS!!


1 minute at each station,
45 seconds at each station,
30 seconds at each station,
15 seconds at each station


Shoelaces of Victory!
Pistols
Ab Wheel Rollouts
Other stuff that made everyone cranky.

12-4-2013 Wednesday Workout

Warmup: Double Under Practice

WOD: 4 Rounds For Time

12 Burpees

24 Pushups

36 Squats

400m Run

Just For Fun: 50 Hollow Rockers, 50 Chinnies

12-2-2013 Monday Workout

Warm Up:  "Bring Sally Up"  Squats, Sprint/Jog 5 Back and Forths

WOD:  5 Rounds For Time

5 Burpees
10 Pushups
15 Situps
20 Squats
25 Mountain Climbers

JFF:  American KB Swings

You've got just a few weeks before another round of holiday feasting begins...get to work now so it won't set you back!  Get your SWEAT on!!