Optimum Fitness Omaha

Wednesday Morning Bootcamp 2/29/12

2012-02-29T06:34:00.002-06:00

3 sets:
6-8 Deadlift @ 30x1
:45 rest
10-15 Pushups (chest to deck) @ 20x1
:45 rest
:30 Hollow rocks (or hold)
:45 rest

3 rounds for reps:
:30 Ball slams
:30 Rest
:30 KB swings
:30 Rest
:30 Goblet squats

Morning Bootcamp 2/22/12

2012-02-22T06:40:00.003-06:00

Warmup:
4 rds:
*1 length each
Bear crawl
Backwards bear crawl
Knee to chest --> forward lunge
Heel to butt --> lateral lunge
High knees
Butt kicks
5 squats
5 pushups

Conditioning:
AMRAP 8 min:
250 m row
10 DB push press
10 DB squats

Rest 4 min

AMRAP 8 min:
20 jumping lunges
15 hand release pushups
10 pullups

Rest 4 min

AMRAP 8 min:
20 box jumps
15 toes to bar
10 ring dips

Morning Bootcamp 2/15/12

2012-02-15T06:54:00.000-06:00

Skill/Strength:

Overhead squat

5x5

* You can treat this as skill work or strength work, depending on your comfort level with the movement. For skill work, do as many sets as you like, going up in weight as you feel comfortable. For strength work, work up to your working weight, then 5 sets across at the same weight.

Conditioning:

AMRAP 15 minutes

Bear crawl down & back

14 pistols (7 each side)

20 hand release push-ups

2/13/12

2012-02-13T06:38:00.001-06:00

500m Rower
25 Wall Ball
400m Rower
20 Wall Ball
300m Rower
15 Wall Ball

25cals Airdyne
15 Clean and Jerks
20cals Airdyne
10 Clean and Jerks
15cals Airdyne
5 Clean and Jerks

16 Pullups
16 squat Jumps
16 Jackknives
14 Pullups
14 Squat Jumps
14 Jackknives
12 Pullups
12 Squat Jumps
12 Jackknives

15 Knees to Elbows
15 KB Swings
150 Jump Rope
13 Knees to Elbows
13 Jump Rope
130 JR
11 Knees to Elbows
11 KB Swings
11 JR

2/8/12 Morning bootcamp

2012-02-08T06:37:00.001-06:00

2 min each leg:
   Calf stretch w/straight leg
   Calf stretch w/bent leg

3 min for max reps:
   Jumping Lunge
*Rest 1:00*
6 min AMRAP:
   10 DB Press
   20 Mountain Climbers
*Rest 1:00*
12 min AMRAP:
   250m Row
   50 Double-unders
*Rest 1:00*
2 min for max reps:
   Sit-ups

Wednesday Morning Bootcamp 2/1/12

2012-02-01T06:38:00.001-06:00

Not for time:
50 lunges
10 pushups
40 lunges
10 pushups
30 lunges
10 pushups
20 lunges
10 pushups
10 lunges
10 pushups

"Fran"
For time:
21-15-9
Thrusters (95#/65#)
Pullups

*10 minute cut-off
*Scale to jumping pullups.
*Scale weight/reps to finish under 10 minutes.

Saturday 7 am Bootcamp

2012-01-28T13:04:00.001-06:00

4 sets not for time:
8-10 reps DB seesaw press
:30 rest
20 steps DB walking lunge
:30 rest
2 each side light Turkish get-up
:30 rest
:45-:60 plank hold
:30 rest

4 rounds, each for time:
Row 250m
20 ball slams

AM Bootcamp (Friday the 13th)

2012-01-13T06:33:00.000-06:00

1.
2-4-6-8-10 - S.A. Clean & Press (KB or DB)
10-8-6-4-2 - DB Split Squat

2.
90 sec. AMRAP 4 rounds
-Swings X8
-Box Jumps X8
*1 min rest between rounds

3.
2-4-6-8-10 - S.A. Plank Row
10-8-6-4-2 - Strict Rev. Grip Chin Ups

4.
90 sec. AMRAP 4 rounds
-Goblet Squat X8
-MB Slam X8
*1min rest between rounds

Steady Cool Down on Cardio Machine

Why YOU should eat Breakfast

2012-01-11T19:08:00.000-06:00

Throughout my experience in the fitness field, I have seen way to many instances where people do not eat breakfast. No matter what time you wake up in the morning, the first thing you should do is eat! It doesn't matter if you are waking up for work or waking up for a morning workout. There honestly is not a legitimate excuse to not eat breakfast.

Why is this so important?
-Lets say you sleep 8 hours per night, you never go 8 hours without eating throughout the day do you?
-Your car sure as heck doesn't run without gas and oil does it? Neither does your body (maybe this is a poor analogy but you get the point)
-Your body uses up plenty of energy when your sleeping and it is very possible for you to wake up or eventually go into a catablic state, which means your body is basically breaking down its muscle for energy! Nobody wants that.
-Breakfast jump starts your metabolism and helps you burn energy more efficiently throughout the day, so don't think by skipping breakfast you will lose weight because that is far from the truth.
-Lastly, if you don't eat breakfast, you will most likely end up eating a huge lunch which will result in extra fat storage.

If you like working out when you wake up, something as simple as a protein bar/ fruit/ and some adequate hydration will be just fine. Just remember to replenish with a hearty breakfast after.

*Focus on real food: Oatmeal/Eggs/Turkey Bacon/Regular Bacon/Fruit/Peanut Butter/etc..

Please do your body a favor and start eating breakfast every day :)

Thanks!
Mike

Morning Bootcamp 1/11/12

2012-01-11T06:40:00.001-06:00

50 wall ball shots
40 KB swings
30 burpees
20 pull-ups
10 manmakers

S.A. KB press
*max reps each side

Farmers Carry practice
*work up as heavy as you can
*try 2 hands, 1 hand, overhead, barbell, dumbbell, kettlebell, etc.

2 Things you need to know about Protandim

2012-01-04T21:04:00.000-06:00

Protandim

1. Protandim is a nutritionalsupplement clinically proven to:

· -Enhanceimmunity

· - Reducejoint pain, inflammation, and scar tissue

· - Increaseexercise recovery

· - Improveliver detoxification

We all want these benefits, right? But let’s look at it from anotherangle.

Answer the following questions:

- Do you consume alcohol?

- Do you care about working out, and bouncing backquicker after a workout?

- Do you have joint pain, sore knees, sore muscles,etc.?

- Do you want to feel more alert during the day –without the use of late-day coffee, soda or energy drinks?

If you answered yes to any of these questions then Protandim will help you.Consider trying it for 90 days and see how much better you feel.

Interested? Clickhere now.

2. It is affordable.

· Do you take any supplements currently?

· Do you take a multivitamin?

· Do you eat certain foods specifically for theirantioxidant qualities?

I’ll take this point by point.

- Supplements:I believe that some supplements can help some people with specific healthissues. I have devoted my life to helping people with health and gut issuesimprove their quality of life. I have recommended supplements that have helpedmy clients improve physically and emotionally. However, I have worked with anumber of clients and have saved them tremendous amounts of money by cuttingout a variety of supplements they did not need and replaced them with onesupplement: Protandim. For the vast majority of people, I truly believe that Protandim is the ONLY supplement you need. It is the ONLY supplement I take.

- Multivitamins:If you eat a healthy diet – meat, vegetables, nuts and seeds, some fruit,little starch, no sugar – then most likely you do not need to be taking a multivitamin.I know this is probably contrary to everything you’ve ever been told, but thefact is that your body absorbs nutrients, vitamins and minerals best fromnatural, whole foods. A multivitamin will not provide you nearly as good ofresults that a healthy diet will. And, if you are taking one of the hundreds ofcheap multivitamins you find at a grocery store you’re just wasting your moneyanyway.

- Antioxidant-richfoods: I love berries. Who doesn’t? But, if you are eating them for theantioxidant qualities, you would be much better served by taking a Protandim. DID YOU KNOW – a handful of organic blueberries costs about the same as a Protandim,and blueberries don’t provide you anywhere near the same benefits. In fact, toget the amount of antioxidants you need to counter the number of free radicals(the things antioxidants fight) every day you would need to eat tens of poundsof these “antioxidant-rich foods.” Protandim works completely different thanthese foods, and actually increases your body’s ability to produce its ownantioxidant enzymes.

This is just the tip of the iceberg. Feel free to contact me to learn more.

Monday morning bootcamp

2012-01-04T06:37:00.000-06:00

4 sets:
6-8 Back squat
5 Wall slide
Rest :90

AMRAP 12 min:
20 walking lunge
10 hand release pushup
30 double-unders

Finisher:
3 x 8-10 Barbell roll-out

Post your weights, rounds, thoughts, etc. to comments.

New Year's Resolution Tips

2012-01-03T13:18:00.001-06:00

1. What are your goals? Narrow them down to no more than 5 (ex. Lose 10 pounds by Feb. 15). Be sure to hold yourself accountable by checking to see if you are on track with your goal.

2. Look back at the past year on what you could improve with your diet. Examples such as skipping breakfast, drinking too much soda or sugary drinks and not getting enough rest are usually some popular ones. Again, think of about 5 unhealthy habits you developed throughout 2011 and change them!

3. Plan of action -- You have to actually move forward and stick to your plan one you have written down your goals. Sounds obviously right? There are too many instances where people give up after the first month. Don't be that person! Keep it simple, stick to the plan and you will see results.

Happy New Year!

Last Bootcamp of the Year!!

2011-12-31T12:02:00.002-06:00

Go Heavy!

*3 rounds/ Pair the exercises then rest in between pairs/ second exercise decreases ea. round

1. S.A. Snatch X 4/4 & Broad jumps X 8/6/4
2. DB Squat Cean X 8 & Farmer walks D&B X 3/2/1
3. DB Thruster X 8 & Jump Rope X 200/150/100
4. Renegade Row X 8/8 & Box Jumps X 12/10/8
5. Wtd. Toe Touch X20 & Calories X 35/25/15

Slow-cooker Meals

2011-12-28T07:07:00.001-06:00

30 Nights of Paleo Slow-Cooker Meals

Everyone is busy and perhaps a bit uninspired/unmotivated this time of year, but that's all the more reason to be feeding ourselves as well as possible. Here's a great list of recipes I was telling some of the morning bootcampers about today. 30 Paleo-friendly slow-cooker meals, and they look fantastic! I've made the Italian meatballs, and they are awesome over spaghetti squash, with baked sweet potatoes, or cold out of the fridge the next morning.

Wednesday Morning Bootcamp 12/28/11

2011-12-28T06:49:00.002-06:00

4 sets:
Clean - 4 singles, :10 rest between reps
10-15 Heavy KB Swings

3 rounds, each for time:
250 m row
20 wall ball shots
20 heavy KB swings

Finisher:
Barbell Overhead Walk
Max Overhead Hold - Slosh Pipe

Strategies for Fat Loss

2011-12-27T21:30:00.001-06:00

Lets take a second and think about how important our diet is in order to lose body fat. You spend 10% of your hours per week AT BEST working out, so the other 90% of your fat loss plan should be done it the kitchen :).
That being said, here are some easy tips:

*Distinguish Macronutrients (Fat/Proteins/Carbohydrates)

-Protein: A great friend for fat loss. Why? It makes you feel more full than other macronutrients and it will help you recover from your workouts faster. It also takes more energy to digest protein than the other macronutrients. So, in general try to eat 1gram of lean protein per pound of body weight per day.

-Fats & Carbs: Fats get a bad rep, we should be worrying about the quality of fat rather than "how much" fat is in our food. Try to focus on fats from a natural source (Nuts/seeds/fish/eggs/Avocados/natural oils/etc..). Your snacks you consists of a quality fat/lean protein or both. Our main carbohydrate source should come from something high in fiber content such as veggies and fruit. Try to shy away from breads, wheat and eating carbs before bed, which can lead to fat storage.

Hopefully this short article gives you some new tips on improving fat loss. If you have questions please post them below the link on facebook!

5:30 bootcamp preview

2011-12-27T16:08:00.002-06:00

Wednesday morning crew - here's a sneak peak of our strength portion tomorrow morning. The clean is a technical lift, and this video does a great job of breaking down the parts. It's a little on the long side, but should make it a little easier to learn in the early morning!

The Squat Clean from Again Faster on Vimeo.

Friday Morning Bootcamp 12-23-11

2011-12-23T06:34:00.001-06:00

Main 4: Return to this after completing each add on.
12-Hand Release Push Ups
6 -MB Bounds
12-Wall Balls
6 -Burpees

Add on #1: 15 reps
DB Toes to Press
DB Squat Hold Punch
DB Curl to Press
DB Walking Lunge

Add on #2: 10 reps
SB Diag. Press
SB B.O. Row
SB Over Shoulder Toss
SB Squat Clean

Add on #3: 12 reps
BB Hang Clean
BB RDL to Upright
BB Push Press
BB B.O. Row

Add on #4:
KB American Swing
KB Sumo to High Pull
KB Thruster
KB Goblet Squat

Finisher: 20/10 Tabatas
3 rounds:
toe touch
full sit up
bicycle
200 m. row

Top 5 healthy foods for under a Buck!

2011-12-22T13:07:00.000-06:00

1. Frozen Vegetables Probably one of the most important foods we aren't getting enough of, veggies are a great source of essential vitamins and minerals that can substitute for the unhealthy side dishes we often find ourselves eating. Be sure to check the ingredients to avoid additives. For example, if your'e buying frozen broccoli, the only ingredient you should see is broccoli :).2. Eggs However you want to cook them, eggs provide one of the biggest bangs for your buck. For about a quarter or less per egg, you can't go wrong!.3. Apples Great source of fiber and antioxidants. Apples go great with salads or peanut butter and serves as a wonderful snack by itself. 4. Oatmeal Another great source of fiber as well as the ability to lower cholesterol, oatmeal is a wonderful breakfast choice. Make it with milk, throw in some berries and you will have a complete breakfast to start your day off right!5. Canned Tuna This is a very low calorie food that can provide tons of benefits. Throw it in your salad or just eat it alone, tuna is a great source of protein and provides omega 3's that supports heart health.

12/21/11

2011-12-21T06:39:00.001-06:00

3 sets:
8-10 DB Bench Press
15 Heavy KB Swing

AMRAP 15 min:
9 Deadlift (Barbell or Kettlebell)
12 Hand Release Pushup
15 Box Jump

Cash Out:
3x20 Partner Leg Throws

Great job on the deadlifts this morning! Here's the video I promised! As it turns out, there are a LOT of terrible deadlift videos out there, so it took some digging.

This video is an excellent example of very good form, but there are a couple of things I'd point out to the deadlift newbie. She's going for a max effort, so you'll notice her hips rise just a little early, and her back doesn't stay perfectly flat. This is normal at max loads, but something you want to avoid at the lighter loads we used this morning. She also uses a mixed grip (one overhand, one underhand) - again, this is really useful at max and near-max loads, but keeping the grip overhand as long as possible helps to build grip strength.

Keep your eyes open for more on our facebook page - I'll keep digging around for more good deadlift info. ~Addi

12-16-11

2011-12-16T06:33:00.000-06:00

1.a. DB Thruster (3 sec. neg) 3X15
b. American Swing 3X15

2. 5 ex. circuit (15-12-9-6)
Front squat->Rev. Grip Pull Up->D-Flag->Approach Jump->Cal.X2

3. 6 min. 5 Wall Balls->Farmers Walk D&B

12/14/11

2011-12-14T06:36:00.001-06:00

Strength:
Front Squat
5x5

Conditioning:
AMRAP 15 min.
10 Renegade Rows
15 Box Jumps
20 Overhead Walking Lunges (45#/25# plate)

Mobility/Foam Rolling

December 12, 2011

2011-12-12T11:07:00.000-06:00

3 ROUNDS
-Rower x 400m
-Pullups x 10
-S.L. Squats x 10/10

Burpee MB Slams:
20
15
10
5
*1min Plank Hold In between

3 ROUNDS
-Airdyne x 20cals
-SB Chest Press x 10
-Wt. Squats x 12

Lateral Shoulder Raises:
25
20
15
10
*20 Wt Jackknifes in between

12/7/11

2011-12-07T06:36:00.000-06:00

Strength:
Press
2x5, 2x10

Conditioning:
6 rounds
:30 burpees
:30 rest
:30 pullups
:30 rest
:30 front rack reverse lunge (75#/45#)
:30 rest

December 5, 2011

2011-12-05T06:38:00.000-06:00

4Rounds
Step-Ups x 8/8
Airdyne x 15 cals
Wt. Squats x 8
Jump Rope x 100
Pullups x 10
Airdyne x 15 cals
F/L Raises x 10/10
T.M. x .25 Miles
Spin the Wheel x 1

2 Rounds
SB Leg Raises x 20
Wt Toe Touches x 20
Side Crunch x 20/20
Bicycle Crunch x 40

12/3/11

2011-12-03T10:08:00.001-06:00

AMRAP 15 min:
250m row
15 Hand-release pushups

Tabata sledge strikes
Rest 1 minute
Tabata burpees
Rest 1 minute
Tabata ball slams

Overhead squat skill work

Mobility - hamstring flossing
We did the bit at 3:55 in the video, but it's ALL good stuff.

12/1/11

2011-12-01T19:00:00.000-06:00

4 rounds:
Reverse lunge x 8/8
Partner band sprints x 2 down/back each partner

4 rounds:
Partner Abs
Throw-downs x 12 each partner
Rocking chair x 12 each partner

Row 500m
9 Ring/TRX Push-ups
Row 400m
12 Ring/TRX Push-ups
Row 300m
15 Ring/TRX Push-ups
Row 200m
18 Ring/TRX Push-ups
Row 100m
21 Ring/TRX Push-ups

11/30/11

2011-11-30T06:35:00.000-06:00

Skill work:
Double-unders
Thrusters

Workout:

AMRAP 5 min:
10 pushups
10 wall ball
20 double-unders (or 12 attempts)

*Rest 3:00*

AMRAP 5 min:
Calories rowed (damper = 5)

*Rest 3:00*

AMRAP 5 min:
10 box jumps
10 DB thrusters

Finisher:
Headstand practice - tuck up, straddle up, pike up; kip up to handstand

November 28, 2011

2011-11-28T06:36:00.000-06:00

5 Bear Crawls D & B
10 S.A Snatch per Arm
15 F/L Raises
20 Bag Tosses
25 Knees to Elbows

10 Mr. Spectaculars
20 Man Makers
30 Pullups
40 Airex Lungers
50 Wt Jackknifes

25 Side Leg Rises Per Side
50 Wt O.H. Squats
75 Squat Jumps
100 Sit Ups
125 Jump Rope

Thanksgiving Eve!

2011-11-23T18:54:00.000-06:00

Warm Up:
Row
Dynamic Stretch

1. S.A. Snatch (DB) - 10,8,6,4,2
Bounding for Distance - 2,4,6,8,10

2. 20-15-10
KB American Swing
OH MB Slam
Floor Wipers (ea. side)
Heavy KB Front Squat

3. Finisher
3 rounds
Jump Rope - 150
SB Pull Through - 15

11/23/11

2011-11-23T06:36:00.000-06:00

DB squats @ 75-80% 1RM
5 rounds of :30:30

1000m row
50 KB swings
25 Knees to elbows
500m row
25 KB swings
15 Knees to elbows
250m row

Skill work:
Deadlift
Press

November 21, 2011

2011-11-21T06:34:00.000-06:00

Warm up: Row, Run, or Bike

100- BW Squats
*200 Jump Ropes
80- Jumping Pullups
*6 Wt. Squats
80- O.H. Wt. Lunges
*8 MB Slams
60- T-Pushups
*20 SB Leg Curls
40- Burpee Wall Balls
*15 Band Situps
100- Floor Wipers
*6/6 S.A KB Swings

Do (*) everytime you stop, rest, or finish each number of reps.

November 18, 2011

2011-11-18T06:37:00.000-06:00

Warmup: Rower 400m

Pushups: 10,9,8,...1
Burpees: 1,2,3,...10

20-15-10-15-20 (Reps)
Chest Press
Wt. Squats
KB Swings
Wt. Dips
Wt. Jackknifes
Wt. Step Ups
Situps

11/15/11

2011-11-16T06:30:00.000-06:00

3 rds:
25 Wall Ball (20#/16#)
20 Med Ball OH Lunges
25 Med Ball Cleans
25 Pullups w/Med Ball

*25 min. cap

Finisher:
Heel cord mobility

11/9/11

2011-11-09T06:30:00.000-06:00

5 rds:
6 DB Clean and Jerk
12 Pushup
18 Box Jump-Over

Find 1RM Goblet Squat

10 minutes - every minute on the minute
2 Goblet squat @ 65%
Focus on speed out of the bottom

Nov. 4, 2011

2011-11-04T06:31:00.000-05:00

Sled Pull x 3-2-1 Down and Back
Farmers Carry x 3-2-1 D and B

Sand Bag Squat Clean x 20
Jump Rope x 200
O.H. Lunge x 20/20
Burpees x 20
Sand Bag Squat Clean x 20
Wall Ball x 20
MB Slams x 20
Burpees x 20

Partner 2 Rounds
Airdyne x 30 cals
Wt. Wall Squat Hold x Length of partner Airdyne

11/2/11

2011-11-02T08:00:00.000-05:00

21-15-9
Heavy DB Thruster
Burpee Box Jumps
* 18 min cap

10 min:
Work up to heavy set of 3 Overhead Squats

Hip mobility: psoas flossing

Also, several people have asked about specific areas where they feel tight/sore. Check out these videos below - lots of good mobility work! He often targets these towards specific kinds of athletes or movements, but ANYone can benefit from this type of work.

Feet rolling - Those of you with plantar fasciitis or tight heels and calves will definitely see an improvement with this. It can also work its way upstream to tight hamstrings and hips. This will be helpful for anyone.

Tight hips - These are going to help the squat and deadlift positions. The first two will work out any tightness through the posterior chain - perfect for tight hamstrings, psoas, periformis. He talks fast - listen carefully. Go slow on these to begin until you are comfortable with your limits.

Plenty of other good stuff on that site - look around and learn how to keep your muscles and joints happy! Email me if you have questions or requests - adriennekahrs@gmail.com

Halloween!

2011-10-31T18:56:00.000-05:00

"BODY WEIGHT BLAST"
3 rounds/60 sec. each exercise/rest 3 min. after ea. round

1. Hand Release Push Up
2. Prisoner Box Squat
3. Row Sprint
4. Walking Lunge
5. Jump Rope
6. Dragonfly
7. Burpee
8. Bench Dip
9. Wall Sit
10.Sit Up

10/26/11

2011-10-26T07:40:00.001-05:00

AMRAP 20 min.

3 wall climbs
10 up-downs
5 parallette pass-throughs
10 grasshoppers

View demo video here

Tabata sandbag shoulders

Great job this morning, everyone! Those wall climbs are TOUGH. Way to push outside your comfort zones!

Oct. 25th

2011-10-25T18:44:00.000-05:00

"100's"
-25 reps ea. exercise
-4 rounds per group
-100 reps total per exercise :)

1)Full Body
-Wall Ball
-KB Swing
-Band High Pull
-Cardio: 25 cals.

2)Low Body
-Sumo Deadlift
-SB Wall Squat
-DB RDL
-Squat Jumps

3)Core
-Toe Touch
-SB Crunch
-SB Back ext.
-Knee to Chest

Nov. 24, 2011

2011-10-24T10:51:00.000-05:00

"A Game of Chance"

15 Rounds (15 Cards)
Face Cards: Black-Wt. Squats, Red-Squat Jumps
Jack=11, Queen=12, King=13, Ace=14
Others: Black-ManMakers, Red-Mr. Spectaculars

8 Rounds
Spin the Wheel

3 Rounds
Ab Circles x 10/10
Wt. Toe Touches x 15
Side Crunch x 20/20
Bicylce Crunch x 30

Nov. 21, 2011

2011-10-24T10:46:00.000-05:00

4 Rounds

Row-200m
SB Chest Press x 20
Airdyne-15 cals
MB Squats x 20
Row-200m
Situps x 20
Airdyne-15 cals
Jumping Pullups x 20

10/19/11

2011-10-19T07:46:00.000-05:00

Single-arm KB Complex:

AMRAP 5:00/Rest 2:00 x 3
5 swings
5 cleans
5 shoulder to overhead
5 snatches
5 windmills*

Complete full round on one arm, then switch.
Rx weight = 45#/30#
Scale accordingly per movement.

*Use lighter/no weight if you have back/shoulder/flexibility issues. Be smart!

Partner row relay:
250m sprint each
500m sprint each
1000m recovery each

10/12/11

2011-10-12T07:34:00.000-05:00

AMRAP 20 min:
500m row
10 DB Push Press (50#/35#)
250m row
10 Hand-release Pushups
100m row
10 Toes to bar

Skill work:
Barbell snatch

10/5/11

2011-10-05T07:45:00.000-05:00

8 rounds:

DB Farmer's Carry - curb & back
10 Burpees
DB Farmer's Carry - curb & back
10 Box Jumps - 24"

*Rest 2-3 minutes as needed between rounds.
*Choose heaviest weight you can carry down and back without setting it down.

9-29-11

2011-09-29T18:46:00.000-05:00

Grassy Knoll w/Plate
25 Thrusters
40 Bar-facing Burpees
25 Overhead Walking Lunges per leg
Grassy Knoll w/Plate

9-28-11

2011-09-28T06:40:00.002-05:00

"The Viking"

750m row
50 DB Ground-to-Overhead (25#/35#)
75 Wall Ball (12#/20#)
2 Grassy Knoll Plate Carries (25#/45#)
750m row

Cash Out:
Turkish Get-Up Practice

Jeff Martone with a couple fun TGU party tricks

September 25, 2011

2011-09-26T06:36:00.000-05:00

Warmup:
100 BW Squats
1000M Rower
50 Over Head Squats

4 Rounds
S.A. Plank Rows x 3/3
Step Ups x 8/8
Alt. Chest Press x 10/10
S.A. KB Swing x 6/6
Split Squat Jumps x 15/15

3 Rounds
20 cals Airdyne
20 Push Press
20 Overhead Extension

9-23-11 AM

2011-09-23T09:53:00.000-05:00

*Every 90 sec. for 12 min each station

1. S/A SnatchX5/5 (heavy)
Jump RopeX 50

2. BurpeeX5
BW SquatX15

3. Renegade RowX5/5 (heavy)
Sit UpX12

*Ab Circuit

9-21-11

2011-09-21T07:04:00.000-05:00

"Fight Gone Bad"

3 rounds, for total reps/calories:
1:00 Wall Ball (20#/14#)
1:00 Sumo Deadlift High Pull (75#/55#)
1:00 Box Jump (20")
1:00 Push Press (75#/55#)
1:00 Row for calories
1:00 Rest

A few people were asking about how to improve flexibility and range of motion - here is the website I told you about: mobilitywod.com

These can do a lot for improving range of motion, cleaning up nasty tissues, and just generally making your muscles and joints happy and healthy. The most used tools - bands, foam rollers, and lacrosse balls - are all floating around OF, so no reason you can't do these before or after your workouts!

Here are a couple of my favorites that I think will be helpful for most:

Hips and lower leg

The simple five-way shoulder

If you have any questions about these, drop it in the comments - I'll do my best to answer them!

9-13-11

2011-09-13T18:59:00.000-05:00

"Challenge Yourself"

Plate Warm Up

*Start with 7 Reps
*Add 1 rep at the top of each round
*See how many reps you can get to in 45 min. :)
1.Tire Flip
2.Ab Rollouts
3.Wall Ball
4.KB Swing
5.Restisted Band (Hit the Dummy)
6.Box Thruster
7.Row (Start w/200m. add 100m. each round)

9-8-11

2011-09-08T17:06:00.000-05:00

"Nines"

Wall Ball x 9
HR Push-Ups x 9
Chest Supp. Rows x 9
KB Swings x 9
S.L. Jacknifes x 9/9
Floor Wipers x 9/9

9-6-11

2011-09-06T18:54:00.000-05:00

4 Rounds

5/5- Sandbag Squat Clean
10- MB Chest Pass
15- High Pull (Cable or Band)
20- Weighted Step Up
25- Sit Up Variation
30- Log or BW Squats

After each round
Jump Rope- 300/250/200/150
Knee Tuck on Bench- 20/15/10/5

9/5/11

2011-09-05T14:55:00.000-05:00

"Best of the Best"
*Start wherever you want, just get it done!!

EDT x 3 min
Bench Dips x 8
Box Jump x 8

Clusters x 15 sec on, 15 sec off
4,4,3,3,2,2,1,1
Backpack Pullup
Backpack Push up

Tabata
Single Leg Bicep Curl: 10 sec on, 10 sec off x 6
Core - Your Choice: 20 sec on, 10 sec off x 6

Complex w/ Heavy DB x 3 set
2 x Clean
3 x Front Squat
4 x Split Jerk

Super Slow x 3 set
2 x DB Squat
2 x DB Shoulder Press
* No rest b/t reps
* 6 - sec on the way up and down

EDT (outside) x 3 min
Burpee x 6
Sprint down and back x 3

Treadmill Challenge x 15 intervals
.5 MPH increases every 10 sec, then off 10 sec
Men - 10 degree incline
Women - 8 degree incline

Big Red Wheel x 3 spins

8-31-11 PM Class

2011-08-31T19:23:00.000-05:00

2 Rounds

*Rd. 1: 1000m Row/ Rd. 2: 500m Row
-KB S.A. Thruster X10/10
-KB Figure 8 X20
*Rd. 1: 900m Row/ Rd. 2: 400m Row
-KB S.A. Snatch X10/10
-KB D-lift X20
*Rd. 1: 800m Row/ Rd. 2: 300m Row
-KB Squat Jump X10
-KB Swing X20
*Rd. 1: 700m Row/ Rd. 2: 200m Row
-KB Lunge X10/10
-KB B.O. Row X20

8-24-11 PM Class

2011-08-24T19:45:00.000-05:00

Warm Up: 1000m. Row

*3 Rounds Each Station
Station 1: Stability Ball
1. Wall Squat X30
2. Chest Press X15
3. Pull Through X15
4. Side to Side X20 tot.

Station 2: Sandbag
1. Clean & Squat X8/8
2. Diag. Floor to Ceiling Press X8/8
3. Lat. Lunge X8/8
4. S.L. RDL X8/8

Station 3: Med Ball
1. Chest Pass into Wall X8
2. Vert Raise X10
3. Frog Jump X8
4. Russian Twist X20 tot.

Station 4: Plate (10lb)
1. Giant Circle X10/10
2. Thruster X10
3. Squat Hold Chest Press X20
4. B.O. Row X20

Cool Down: 500m Row

8/24/11 5:30 a.m.

2011-08-24T05:22:00.000-05:00

1000m row
Dynamics
25 Manmakers

Workout:
10 rounds or 30 minutes
100m sprint
10 kettlebell sprints
100m sprint
10 burpees
Rest :30

Aug 16, 2011

2011-08-16T18:48:00.000-05:00

*After each S/S perform this body weight complex:
-Prisoner SquatX12
-DipsX10
-Lunge JumpsX12

*Perform each superset X2

1a. Sandbag Lunge
s/s
1b. Sandbag Toss

2a. Band High Pull
s/s
2b. Band Press

3a. DB Squat Jump
s/s
3b. DB Clean and Press

4a. MB Vert. Raise
s/s
4b. MB Russian Twist

5a. KB SL RDL
s/s
5b. KB BO Row

6a. Row 400m
s/s
6b. 100 Jump Row

8/12/11

2011-08-12T07:48:00.000-05:00

Partner Pick 'em up (work as a team)

Bench Press x 275 rep (men x 115lb; women x 55lb)
Rower x 9500 meter
Wall Ball x 375 rep (men x 20#; women x 15#)
Grassy Knoll x 30
Ab Slings (3-way knees to chest) x 700 rep
Erector Jumps x 275 rep
Rope Climb ups x 50
Spiderman Crawls w/ tire drag x 50 rep

test

2011-08-11T22:14:00.002-05:00

8-11-11

2011-08-11T19:34:00.002-05:00

S.A. DB Snatch X10
Wall Ball X20
Airdyne X30
Push Up X40
SB Wall Squat X50
Jump Rope X50
Bulgarians X40
Row X30
Pull Up X20
Burpee X10

After each ex. above perform one of the following: Full Sit Up/MB Vert. Up/Jackknife
*Opposite number sequence from above (start with 50 and decrease)

8-10-11

2011-08-10T20:19:00.001-05:00

Station 1
3 rounds: KB/ reps = 12-10-8
-KB Swing
-KB Thruster
-KB BO Row
-KB Sumo Deadlift

Station 2
3 rounds: Outside/ reps = 7
-Tire Flips
-Sandbag Power Clean
-Standing Sled Row
-Duck Walk

Station 3
3 rounds: Cardio
-Row – 400m./300m./200m.
-Jump Rope – 150/100/50
-Mountain Climbers – 50/40/30
-Airdyne – 25 cal./20 cal./15 cal.

August 10, 2011

2011-08-10T06:29:00.003-05:00

:20/10 x 10
Thrusters
MB Slams

10min EDT
SB Chest Press x 10
Step Up x 8/8
Knees to Elbows x 10
Grassy Knoll

:20/:10
Man Makers
Mt Climbers

10min EDT
Jumping Pullups x 10
Burpees x 10
Bicycle Crunch x 40
Sand Bag Toss x 6/6

2 Rounds
1min Plank Hold
2 Hill runs w/MB

Aug. 9 2011

2011-08-09T10:25:00.004-05:00

3x
Rower 20cals. (AFAP)
10 Kettle swings + 10 M.B. Slams (2x)

3x
TM Tabatas :30/:10 (3x)(AFSP)
10 Squats + 10 Lunges (2x)

3x
Air Dyne 20cals (AFAP)
10 Push-up + 10 Ring Rows (2x)

3x
100 Jump Rope
20 According Crunches + 40 Bicycle Crunches (2x)

August 8, 2011

2011-08-08T06:26:00.002-05:00

Deck of Cards
2Rounds x 18mins each

Hearts
1)BW Squats x 2
2)Lunges/Leg

Diamonds
1)Pushups
2)SL Band Rows/Leg

Club
1)Airdyne Cals x 2
2)Dips

Spade
1)Shoulder Press
2) KB Squat to High Pull

8-4-11

2011-08-04T19:40:00.002-05:00

"LADDERS"
*start each ex. w/ 8 reps
*add 1 rep each round

-Row by 50m. after each round/starting with 100m.

Sandbag Lunge
Ring Row
Burpee
Cable High Pull
SB Wall Squat
DB Snatch from floor
Wall Ball

8-2-11

2011-08-02T18:45:00.002-05:00

Warm Up:
*2 rounds
-50 Prisoner Squats
-200m Row

*4 Rounds - 20 reps total for each exercise
1)Sandbag Clean w/ Squat
2)Side Tire Sledge
3)Quick Box Jumps
4)Renegade Row
5)MB Floor touch w/ Jump Press
6)Ab Roller
7)Band Press

7-27-11

2011-08-02T16:46:00.001-05:00

Warm Up x 2 Sets
15 x Squat
15 x Push Up
15 x Squat Jump
5 x Inch Worms

"500 Warrior Workout" (50 reps each)
# Sumo squat w/ kb upright row
* Partner mb sit up to overhead throw
# Squat to high pull in funtional trainer
* Partner dips off of parallel bars
# GHD sit up w/ kb press
* Partner side step jump overs w/ mb pass
# Side hurdle step overs w/ overhead plate hold
* Partner clap push ups
# Ring rows
* Partner Core 45's w/ mb
SS/ (complete run or hill climb after each 50 rep exercise)
# Grassy hill sprint x 1
* Partner indian relay grassy knoll w/ sand bag hand-off

07/26/2011

2011-07-26T19:03:00.000-05:00

4 Rounds:
10 Box Jumps
20 Dips
30 Ring Rows
40 Sit ups

25 Calories

3 Rounds:
15 Pull Ups
25 Push Ups
35 Squats

20 Calories

2 Rounds:
10 KB Swings
20 Walking Lunges

1 Round:
10 Manmakers

7-21-11

2011-07-21T11:59:00.002-05:00

On the the top of every minute:

Complete the required amount of box jump reps within a minute starting on the minute for 10 minutes.

Your choices are:
7 reps / 10 reps / 13 reps / 16 reps / or 19 reps

If you crossover into the next minute, finish the set you're on but rest the remaining time. You now, will only be able to complete 9 rounds.

5 Rounds:

30sec/15sec

Burpees
GHD Sit-Ups
Wall Ball
MB Slams
Good Mornings
Squat Cleans

7-20-11

2011-07-21T10:18:00.001-05:00

5 Rounds:
Sandbag Lunge - 6R/6L
ss/
RDL - 12

KB Swing - 40 30 20 10
Ring Row - 10 20 30 40

5 Rounds
Partner Throw Downs - 12
Partner Rocking Chairs - 12

July 18, 2011

2011-07-18T07:32:00.002-05:00

Partner Workout: 2 people-100 Reps 3 people-150 Reps

T-Pushups
*Squat Jumps

Ring Rows
*Jump Rope

Shoulder Press
*SB Leg Curls

Dips
*Airdyne

Sat. AM Bootcamp

2011-07-16T08:03:00.002-05:00

*2 groups

4 rounds (outside) Down and Backs(D&B)40yrds total
-Duck Walk-D&B
*50 Crunches
-High Knees-D&B
*50 BW Squats
*Lat. Shuffle-D&B
*50 Push Ups

4 rounds (inside)
-50 KB swings
*100 Jump Rope
-50 Sledge Hammers (25 each)
*100m Row
-50 Jump Pull Ups
*100 Jumping Jacks

7-14-11

2011-07-14T15:39:00.002-05:00

5:00 min Jumprope
100 Jacknifes
1 mile run = 7 grassy knolls
50 Renegade Rows (25r/25l)
50 Hand Release Push-Ups
50 Tricep Dips
50 SB Back Extensions

7-13-11

2011-07-13T19:51:00.003-05:00

Warm Up w/ DB's - Follow the Leader

Individual Group
1) Alt DB BP x 12ea 1) Tabata Split Squat Push Press
2) Reverse DB Lunge x 8ea 2) EDT x 4 min:
3) F/S Raise w/ DB x 12ea OH Triceps Press x 12
4) 50 Push Up + 10 Sprint Squat x 12
5) Cardio x 2 Min (pick) Calf Raise x 12
*Boxing
*Bike, Row, TM 3) Complex w/ DB's
*Sprints Outside High Pull x 5
6) Crunch x 15 Clean x 5
Diver x 15 Front Squat x 5
Dbl Crunch x 15 RDL x 5
7) 1 Arm Row in FT Jerk x 5
8) Band Sprint (high knee)
9) 50 Bicep Curl + 12 4) Tabata Sprinter Crunch
Box Jump
* Every 8 min of work on the individual side, switch to one of the group exercises. (Everybody does group exercise together).

July 13, 2011

2011-07-13T06:34:00.002-05:00

20 ManMakers
40 SB Pushups
60 Ring Rows
80 Bulgarians/Leg
100 GHR Situps

*2 Hill Runs after each above exercise is completed

20 Burpees
40 Step-Ups/Leg
60 DB Cleans
80 KB Sumo Squats
100 Russian Twist/Side

*50 Jump Rope after each above exercise is completed.

July 6, 2011

2011-07-06T07:41:00.002-05:00

:20/:10 x 10
Thrusters
MB Slams

10min EDT
SB Chest Press x 10
Rower x 150m
Step Up x 8/8
Bicep Curls x 10

:20/:10 x 10
Squat Jumps
Mt. Climbers

10min EDT
Jumping Pullups x 10
Bicycle Crunch x 40
Airdyne x 10 cals
Dips x 15

:20/:10 x 10
Core

6/30/11

2011-06-30T21:55:00.002-05:00

Warmup
500m row
Dynamics
5 pushups
10 squats

Workout
"Annie Are You Okay?"
21-15-9
Row (for calories)
DB Thrusters
KB SDHP
Burpees
DB Squat Cleans
Wall Balls

June 29, 2011

2011-06-29T07:30:00.002-05:00

Warm Up: 70 Burpees

3 Rounds
400m Rower
30 Squat Jumps
20 KB Squats w/ High Pull

2 Rounds
2 Grassy Knolls
15 Knees to Elbow
20 Wall Ball

3 Rounds
150 Jump Rope
20 Jumping Pullups
10 Walking Lunges

June 27, 2011

2011-06-27T08:53:00.002-05:00

Group Warmup:
500 Air Squats
4000m Rower (atleast 2 people on rower at all times)
150 Overhead Squats

4 Rounds
S.A. Rope Pulls x 3/3
Sand Bag Over/Under x 8/8
Alt Chest Press x 10/10
S.A KB Swings x 8/8
Split Squat Jumps x 15/15

3 Rounds
20 cals Airdyne
20 Push Press
20 OH Extensions

6-23-11

2011-06-23T19:42:00.003-05:00

Warmup
3 rounds:
15 double-unders (or attempts)
3 each side elbow to instep
3 ea spiderman
5 swimmmers
3 ea lateral lunge
10 dislocates
5 squats
5 pushups

Strength/Skill
Overhead squat
5x5

Workout
3 cycles
:40 work/:20 rest - 1:00 rest between cycles
Overhead squat
Pushups
Hollow rocks
Bent-over rows
Jumping split squats

6-22-11

2011-06-22T19:39:00.002-05:00

Warm Up x 300 meter
Burpee Challenge x 70 AFAP
*If do 100, get name on board & street cred

OPTIMUM (set #1 x 10 each; set #2 x 5 each)
O - Overhead MB Slam
P - Power Pull Deadlift w/ 2 bars (neutral grip)
T - Tire Flip
I - Incline Hill Run
M - Monkey Bar Muscle Up or Ice Cream Maker
U - Under & Over Erector
M - Mini Plyo Circuit
*Box Jump
*Cross Jump (5x cw, 5x ccw)
*Broad Jump
*Speed Skater
*Band Run to Cone Tap

June 22, 2011

2011-06-22T06:58:00.001-05:00

25-20-15-10-5

Wall Ball
Pushups
Jump Rope x 5
Jumping Pullups
Wt Squats
Burpees
Cals Cardio
Wt Jackknifes

6-21-11

2011-06-21T18:40:00.002-05:00

Warm Up
-Giant Circles X10
-Side to Side X30
-Woodchoppers X15
-Squat Hold/Chest Press X20

*Mountain Climb
-3 Rounds
-Mountain Climbers X50
-Ring Rows X15
-Thrusters X20

-3 Rounds
-Mountain Climbers X50
-Push Up X20
-KB Swing X15

-3 Rounds
-Mountain Climbers X50
-DB Upright Row X20
-Sandbang Lunge X15 each side

-Plank Circuit

June 18, 2011

2011-06-18T09:52:00.002-05:00

Warm-up
3 Rounds:
Row 400m
35 Pushups

"Deck of Cards"
*Two rounds, 15 mins each. Suit tells what exercise, number tells reps"

Hearts
1)Dips x 2
2)Burpees

Diamonds
1)KB Swings x 2
2)Mr Spectaculars

Spades
1)Jump Rope x 10
2)Widow Makers

Clubs
1)Squat Jumps x 2
2)Man Makers

6/16/11

2011-06-16T19:45:00.002-05:00

For time:

10-9-8-7-6-5-4-3-2-1
Box Jump
KB Swing
DB Press

---then---

3 rounds for total meters rowed:

2:00 - 20 squats, then row the remaining time
2:00 - 15 pushups, then row the remaining time
2:00 - 10 burpees, then row the remaining time

June 15, 2011

2011-06-15T07:32:00.002-05:00

50 B.O. Rows on Bosu
-5 Man Makers
50 Step-Ups / Leg
-20 Sit Ups
50 Sand Bag Squat Cleans
-400m Rower
50 SB Push-Ups
-1 Grassy Knoll
50 Burpees
-20cals Airdyne
50 Leg Raises
-2 Parking Lot Sprints
50 Dips
-150 Jump Rope

6/10/11

2011-06-10T08:27:00.002-05:00

Warm Up x 2 sets
10 x kcal
10 x Mtn climber
10 x push up

Minute Of Madness (50 on, 20 off) x 3 sets
Deep squat w/ bar to over head press
Spiderman crawl down, crab crawl back
Full sit-up in GHD (alternate arms)
Resistance band run on step
Atlas stone pick ups to slams
Jump rope
Clean and press w/ sand bag x 5 to mountain climber x 10
Boxing (focusing on hip and foot rotation and explosion)
Everest climb-ups
Squat to high back pull in functional trainer

*After completion of circuit:
Set #1: Navy Seal push-ups (10 to 1)
Set #2: Thruster circuit
Set #3: Spin the wheel x 2

Stretched

6/9/11

2011-06-09T21:30:00.002-05:00

Warmup
Jumprope:
50 singles
50 alternating
25 backward
50 singles
5:00 double-under practice
Dynamics

Skill work
Barbell Thruster

Workout
As many rounds as possible in 20 minutes:
5 thrusters
10 double-unders
10 box jumps
Sprint

6/8/11

2011-06-09T19:32:00.002-05:00

Warm-Up x 2sets
Cardio x 10 Kcal
Mtn Climber x 5 Ea
Push-Up x 5

"Countdown" (Partition)
100 x Jump Rope
90 x Sumo DB Squat
80 x Body Bar Ab Situp
70 x Upward Swings in FT
60 x SB Chest Press w/ DB
50 x Kcal on Cardio
40 x Gusty's
30 x "X" plosions
20 x Hill Sprints
10 x Spiderman Crawls w/ Tire Pull

6/2/11

2011-06-03T08:00:00.002-05:00

Killer Friday Workout
Partner Warm Up
Row 200 Meter, while partner does:
*Push up, then switch
*KB figure 8's, then switch
*Band back row on single leg
*Inch-worm to db renegade row

"Tyler" (50 rep, no partition)
Box jump
Single navy seal push-up
Split squat jump w/ MB chest pass against wall
Burpee
Front rocky squat jump w/ bar
Pull-up
Back ext in GHD
Knees to chest ab sling
High knee resistance run to cone tap
Side step jump over w/ MB chest pass against wall

6/1/11

2011-06-01T19:54:00.002-05:00

Warm Up
Partner Rower Challenge x 800 meter each
Row x 200 meter while partner does:
1) push-ups
switch
2) kb figure 8's
switch
3) band back rows (sgl leg)
switch
4) inch worms to db renegade rows
switch

Strength
Deadlift
5 sets x 5 reps
ss w/
active recovery: cone reaches (ipsi and contralateral x 10 each)

"7-UP" - 7 exercise x 40 sec on, 15 sec off
30 sec on, 15 sec off
20 sec on, 15 sec off
* 60-90 sec rest between sets
1) sumo squat to upright kb row
2) sit up to plate twist
3) incline db chest press
4) trampoline muscle up
5) push press w/ weight bar
6) traveling kb swing
7) ice cream maker on still ring

Abs ss w/ jump rope circuit (20 sec on x 10 sec off x 10 each)

5/26/11

2011-06-01T17:23:00.003-05:00

Warm Up (Tabata 20 on, 10 on) x 3:00 min
Run for 20 sec
Alternate b/t Push-Up/Squat/Squat Jump for 10 sec

Power,Strength,Core,Cardio,Core,Stretch x 2 times through

P - Clean to Drop Squat to Push Press x 3
S - Heavy DB Flye x 8
C - Bicycle x 30
C - Burpee Box Jump x 20 sec x 2 (AFAP)
S - Stretch Quads

P - DB Single Jump (Land on 2) x 4 ea
S - DB Single Arm Push Press x 8 ea
C - Double Crunch x 20
C - 4-Min Intervals (20 on, 10 off x 8)
*Jump Rope x 2
*Side Strike x 2
*Sprints x 2
*Hurdle Lateral Step-Overs x 2
C - Wtd Side Bridge
S - Stretch Hams

P - Speed Jump Rope or Double Unders x 30 sec
S - Chin-UPs (Palms Facing You)x 8
C - Jack Knifes x 30
C - Sprint D&B w/ OH MB Slam x 8 x 5 AFAP
C - Back Extension Iso Hold x 30 sec
S - Stretch Glute/Hip Flexors

May 25, 2011

2011-05-25T19:51:00.001-05:00

MB Complex x3
1. L Corkscrew x10
2. R Corkscrew x10
3. Cleans x10
4. Swings x10

Tabata Mountain Climbers

3 Rounds
Burpee broad jump down and back
SB Fly x15
Dips x12

Tabata cardio of choice

9-7-5
Rope Climbs
Push Ups

2x
Jacknives x20
Sprinters x20
Hollow Rocks x20

5/24/11

2011-05-25T08:40:00.002-05:00

Warm-Up (3:00 min)
Push-Up x 5
Squat x 10
Jump Jack x 5
Front Kick x 10

"Triple" (max strength circuit)x 3 set
Deadlift x 3
Pull-Up x 3
DB Bench Press x 3
Heavy DB Step-Up x 3
Shoulder Press x 3
KB Snatch to Sprint Complex x 3

WEEK DAY WARRIORS (Tabata 25 on x 20 off x 4 set)
Rocky Squat Hop w/ Log
Jump Rope (sgl or dbl under)
Double Crunch (knees to chest)
Cable Squat to Upright Row
"X"-plosions w/ DB's
Bicycles
DB Alternating Curl to Press (8 steps)
Tire Pull w/ Triceps Rope (squat to stand to pull)
Spin da Wheel
Sledge Hammer Hits

Stretched at End

Freaky Friday 5-20-11

2011-05-20T06:56:00.003-05:00

Warm-up

Partner workout (work/rest)

Row 500, 400, 300, 200, 100
ssw/ 40 pushups during rest

Tire Flip 8x5

Jacknife 15x5

Pop Lunge 20x5

Cals on Bike 15x6

Thruster + Burpee 10x5

May 18, 2010

2011-05-18T19:48:00.002-05:00

Be an Animal!

3x
Bear Crawls down and back
KB Swings x 40

1x-100 mountain climbers/leg

3x
Crab walk down and back
Thrusters x20

1x-200 Jump Rope

3x
Inch worm down and back
DB Overhead lunges x15/leg

1-Row 500m

3x
Duck walk down and back
SB Ham Curl x20

May 18, 2011

2011-05-18T08:13:00.002-05:00

"Get It,For The Minute" x 2 Sets

DB Push Press
Alternating Arm Band Press (120 press in 60 sec)
Split Squat Jumps on Step
Dips b/t Squat Stands
Side Strike Squat Jumps
Explosive Push-Up on Boxes
Band Resistive Run to BOB w/ 1-2 Punch
Duck Under Rope w/ KB Upright Row
Sgl Leg DB Bent Over Row
SB J-Curls
ss/
OUTSIDE WORK
Super Legs Circuit
ss/
Partner Sprints x 12 Lengths D&B (6 each)

May 17, 2010

2011-05-17T18:53:00.002-05:00

10 ----> 0 Reps
a) Squat Jumps
b) Jumping Pull ups
c) DB lunges/leg
d) KB Swings
e) Manmakers
f) Jump Rope x10