5 Rounds of Work

March 31st, 2009

In this workout, you move from each of the five stations after a minute of work.  This is a five minute round from which a one minute break is allowed before repeating. 

Rowing (calories)
Box Jumps
Kettlebell Swings
Air Squats
Knees to Elbows

025

5 Rounds for Time

March 30th, 2009

3 Tire Flips(Large) or 10 Tire Flips (Small)

8 Dead Hang Pull Ups with Weight

8 Ring Dips

3 Hang Cleans (135#M/75#W)

4 Push Press (135#M/75#W)

074

Tabatas

March 28th, 2009

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied to Wall Ball Shots, Push Ups, Sit Ups and Walking Lunges with a one minute rotation break between exercises. 

0900
004

1000
045

RX Plus: 1/2 Tabata Handstand Holds, 20 second of work/10 seconds of rest
024

7 Rounds for Time

March 27th, 2009

3 Hang Cleans (at least 105#M/65#W)

9 Ring Push Ups

15 Double Unders (60 Single Unders)

034

065

“Nicole”

March 26th, 2009

400m Run

Max Rep Pull Ups

As Many Rounds Possible in 20 minutes.

041

For Time

March 25th, 2009

Run 800m
25 SDLHP (95#M/65#W)
25 Pull Ups

Run 800m
25 Hang Clean
25 Wall Ball

Run 400m
25 Push Press
25 GHD/AbMat Sit Ups

Run 400m
25 Thrusters
25 Burpees

044

As Many Rounds As Possible in 22 minutes

March 24th, 2009

5 Burpees

10 Kettlebell Swings

15 Box Jumps

017

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