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.