090330

Monday, March 30

15-14-13-12-11-10 reps of:
Squats
Burpees
Pull-ups
Push Press #40 DB
Run 400 m

090329

Sunday, March 29

Clean & Jerk 3-3-3-3-3

090328

Saturday, March 28

Shovel all the snow you can find

090327

Friday, March 27

"Mmmm...Gymnastics"

5:00 Ring Skills
5:00 Bar Skills
5:00 Parallette Skills
5:00 Floor Skills

090326

Thursday, March 26

Bike Billy Goat Falls on Expresso Bikes

090325

Wednesday, March 25

"3 Ways Up"

4 Dumbbell Snatch
4 1-arm Dumbbell Swing
4 Dumbbell Clean & Jerk

Complete all 12 reps and then switch arms. Complete as many rounds as possible in 4 minutes. Rest 2 minutes, select a new weight. Do this 4 times.

090324

Tuesday, March 24

"Karen"
150 wallball shots

090323

Monday, March 23

3 rounds of:
500 meter row
Max rep Push-ups
Max rep Pull-ups
Max rep Pistols
Max time L-sit

090322

Sunday, March 22

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

090321

Saturday, March 21

4 rounds of:
10 Box Jumps
10 Pushups
10 Cleans

090320

Friday, March 20

3 rounds
2 minute on, 1 minute of each of:
Overhead Squat
Row
Walking Lunge

090319

Thursday, March 19

Bike 1 mile
Row 1600 meters
Run 1 mile

090318

Wednesday, March 18

15 minutes of:
9 Pullups
15 Dumbbell Swings
21 Squats

090317

Tuesday, March 17

5:00 Handstands

Split up as needed

090316

Monday, March 16

Push Jerk 3-3-3-3-3 reps

090315

Sunday, March 15

Run 7k

090314

Saturday, March 14

Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

090313

Friday, March 13

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

090312

Thursday, March 12

Overhead Squat 1-1-1-1-1-1-1 reps

090311

Wednesday, March 11

3 rounds for time of:
Run 1 mile

Rest an equal amount of time as the previous mile.

090310

Tuesday, March 10

For time:
5 Burpees
10 Pull-ups
15 Push-ups
20 Muscle-ups
25 Sit-ups
20 Muscle-ups
15 Push-ups
10 Pull-ups
5 Burpees

090309

Monday, March 9

With a parnter, take turns doing:
10 Thrusters
10 Burpees
10 Slamball

For 20 minutes, alternate completing the circuit. As soon as one partner finishes, the other begins.

090308

Sunday, March 8

Push Jerk 1-1-1-1-1-1-1 reps

090307

Saturday, March 7

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

090306

Friday, March 6

Your choice of:
150 steps, walking lunge
150 wallball
150 box jumps

090305

Thursday, March 5

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

090304

Wednesday, March 4

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 Knees to Elbows
40 pound Dumbbell snatch, 21 reps, left arm
21 Knees to Elbows

090303

Tuesday, March 3

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

020302

Monday, March 2

3 rounds of:
Pullups
Overhead Squats
Pushups
Box Jumps
Dumbbell Swings

Perform each exercise for :60
Rest :60 between rounds