MON, 12/01/08
Warm-Up x 2: Run 1 lap, 10 lunges, 10 t-push-ups, 10 jump pull-ups, samson stretch
Arm-Stretch work 15:00
5 rounds for time:
run 400 m
21 American KB swings
10 burpee box jumps
10 L-sit pullups
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****Reserve Your Spot Today****
TUES 11/25/08 "Almost Angie"
100 Pullups
100 Pushups
100 Situps
For time.
Complete all reps before moving to next exercise.
FRI 11/21/08 "Mixed-up Mile"
Run 400m
25 DB Snatch R Arm
25 DB Snatch L Arm
Run 400m
50 Med Ball Clean
Run 400m
50 PVC Push Jerk
Run 400m
50 Squats
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THURS 11/20/08
AMRAP in 20 Minutes
5 reps PP 115#/70#
5 reps SDHP 115#/70#
5 reps Burpees
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Monday, 11-17-08 "Row Faster!!"
"Row Faster!!"
Person #1 - Row 250m
Person #2 - Wall Ball
Person #3 - Plank
Wall Ball and Plank are done continuously until Person #1 finishes rowing the 250m. Stations are rotated until each person has rowed 3-4 times. If anyone stops working they must call out stop and everyone stops until all start up again. If more than 3 people, additional exercise will be added.
Saturday, 11-15-2008
There will be no In-House workout for Saturday 8:30 am
Exorcist Stairs Workout
Jog to Stairs from Gym
(If you do not jog to stairs, then jog beginning from stairs and cross Key bridge and back to stairs)
Stretch
- Every other step sprint to 1st landing, single step sprint to 2nd landing, every other step sprint to 3rd landing and all the way back to bottom
- Every other step sprint to 1st landing, single step sprint to 2nd landing and back to bottom
- Every other step sprint to 1st landing and back to bottom
- 3 to 6 pullups
Rest 1 minute
Repeat this 5 more times.
Friday, 11-14-08
20 in box/1 pood
20 Box Jumps & 1 KB swing
19 Box Jumps & 2 KB swings…
all the way to 1 Box Jump and 20 KB swings
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Thursday, 11-13-08
Fight Gone Bad Body Weight Workout
3 Rounds (1 min rest)
Burpee
Air Squats
Superman
Pushup
Situp
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Wednesday, 11-12-08
20 mins as many rounds:
10 Ball Slam (Dynamax)
Run 400m
10 1-arm DB Snatch 10 (ea arm)
Post results to comments.
Veterans Day Workout, 11-11-08
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Monday, 11-10-08
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
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Thursday, 11-06-08
3 Rounds for Time
50 Pushups
30 Medicine Ball Cleans
20 Pullups
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50 Pushups
30 Medicine Ball Cleans
20 Pullups
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Wednesday, 11-05-08
Wall Balls 20#/14#
Situps (Military)
50 Wall Balls
Situps (Military)
50 Wall Balls
10 Situps
40 Wall Balls
20 Situps
40 Wall Balls
20 Situps
30 Wall Balls
30 Situps
20 Wall Balls
40 Situps
10 Wall Balls
50 Situps
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30 Situps
20 Wall Balls
40 Situps
10 Wall Balls
50 Situps
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