Saturday, January 31
Bike 10 miles
090129
Thursday, January 29
Do a tabata interval of each:
10% Incline treadmill
Rowing Machine
Stationary Bike
Tabata interval: 20 seconds max effort then 10 seconds rest repeated 8 times. Takes a total of 4 minutes.
Do a tabata interval of each:
10% Incline treadmill
Rowing Machine
Stationary Bike
Tabata interval: 20 seconds max effort then 10 seconds rest repeated 8 times. Takes a total of 4 minutes.
090128
Wednesday, January 28
"Filthy 50"
50 Box Jumps
50 Jumping Pullups
50 Dumbbell Swings
50 Steps, Walking lunge
50 Knees to Elbows
50 Push Press
50 Back Extenstions
50 Thrusters
50 Burpees
50 Double unders, jump rope
"Filthy 50"
50 Box Jumps
50 Jumping Pullups
50 Dumbbell Swings
50 Steps, Walking lunge
50 Knees to Elbows
50 Push Press
50 Back Extenstions
50 Thrusters
50 Burpees
50 Double unders, jump rope
090127
Tuesday, January 27
Spend 5 minutes upside down.
Handstands, Rings, Cartwheels, Tumbling. Grab a stopwatch, start it when you are performing your gymnastics movements, stop it when you are resting. Accumulate 5 minutes upside down time.
Spend 5 minutes upside down.
Handstands, Rings, Cartwheels, Tumbling. Grab a stopwatch, start it when you are performing your gymnastics movements, stop it when you are resting. Accumulate 5 minutes upside down time.
090126
Monday, January 26
"Clean and Jerk in Parts"
3 rounds for time of:
15 deadlifts
12 Hang power clean
9 Front Squat
6 Push Press
"Clean and Jerk in Parts"
3 rounds for time of:
15 deadlifts
12 Hang power clean
9 Front Squat
6 Push Press
090125
Sunday, January 25
As many rounds as possible in 5 minutes of:
Barbell Farmer's Walk, down hall and back
Barbell Overhead Walk, down hall and back
20 Double-unders, Jump rope
Rest 2 minutes, Then repeat
As many rounds as possible in 5 minutes of:
Barbell Farmer's Walk, down hall and back
Barbell Overhead Walk, down hall and back
20 Double-unders, Jump rope
Rest 2 minutes, Then repeat
090124
Saturday, January 24
4 rounds for time of:
20 steps, Walking Lunge
20 Knees to Elbows
20 Push Press
4 rounds for time of:
20 steps, Walking Lunge
20 Knees to Elbows
20 Push Press
090123
Friday, January 23
The "300" Workout
25 Pullups
50 Deadlifts
50 Pushups
50 Box Jumps
50 Floor Wipers
50 One-arm Clean & Press
25 Pullups
The "300" Workout
25 Pullups
50 Deadlifts
50 Pushups
50 Box Jumps
50 Floor Wipers
50 One-arm Clean & Press
25 Pullups
090121
Wednesday, January 21
"Run, Squat, Run"
Run 800 meters
100 Squats
Run 800 meters
75 Squats
Run 800 meters
50 Squats
Run 800 meters
25 Squats
"Run, Squat, Run"
Run 800 meters
100 Squats
Run 800 meters
75 Squats
Run 800 meters
50 Squats
Run 800 meters
25 Squats
090111
Sunday, January 11
40 Overhead Squats
10 L Pullups
30 Overhead Squats
20 L Pullups
20 Overhead Squats
30 L Pullups
40 Overhead Squats
10 L Pullups
30 Overhead Squats
20 L Pullups
20 Overhead Squats
30 L Pullups
090107
Wednesday, January 7
"Fight Gone Bad"
3 rounds for time of:
Wallball
Sumo deadlift high-pull
Box Jump
Push Press
Row
With a continuously running clock perform each exercise for 1 minute. Upon the call of switch move immediately to the next exercise. Rest 1 minute between rounds
"Fight Gone Bad"
3 rounds for time of:
Wallball
Sumo deadlift high-pull
Box Jump
Push Press
Row
With a continuously running clock perform each exercise for 1 minute. Upon the call of switch move immediately to the next exercise. Rest 1 minute between rounds
090105
Monday, January 5
"Chelsea"
Each minute on the minute for 30 minutes:
5 pullups
10 Pushups
15 Squats
"Chelsea"
Each minute on the minute for 30 minutes:
5 pullups
10 Pushups
15 Squats
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