Warm Up 2/22 – 2/28

February 21, 2010 By

500 m Row 15 Push Ups (Perfect Slow Form) 15 Kettlebell Windmill 35m/18w (each) Steve Cotter Kettlebell High Windmill Instructional 10 Scorpion Stretch each Side Run prone scorpion stretch 200 m Run 10 Burpee Broad Jump Broad Jump Burpee – Parkour Training and Conditioning Exercise

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Cardio Triathlon

February 17, 2010 By

1 Round for Time: 100 Double Unders 1000 m Row 800 m Run

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Max Distance

February 11, 2010 By

1 Rounds for Max Distance in 10 Minutes: 50 Pull Ups Row 30 BB Thrusters 75/55w Row The Workout will be divided into 2 continuous 5 minute sections. within the first 5 minutes you will do your Pull Ups and Row with the remaining time. At the start of the second 5 minutes you will [...]

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Row, Throw, Pull

February 7, 2010 By

3 Rounds for Time: 500 m Row 30 Wall Ball 20/14 15 Pull Ups Challenge Work: 100 Flutter Kicks

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Fight Gone Bad

February 5, 2010 By

This is a Favorite of everyones… Fight Gone Bad 1 Minute of each Exercise Followed by 1 Minute of Rest. This 6 minute cycle is Repeated 3 times. You will be scored on total Number of Reps. Perform each Exercise with the goal of getting the most reps possible. There will be no transition time [...]

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Row Fast, Press Hard

February 2, 2010 By

AMRAP (As Many Rounds As Possible) in 10 Minutes: 250 m Row 7 Shoulder Press 95m/65w (Very Strict Form…No Leg Movement During the Press) Challenge Work: 2 x 25 Sit Up Stand Up

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Flipped

January 29, 2010 By

Today’s Workout will be 1 Round for Time: 1000 m Row 10 Tire Flips 20 Pull Ups 30 Push Ups 40 Squats 400 m Run

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A Boat Full of Abs

January 27, 2010 By

3 Rounds for Time: 250 m Row 25 Sit Ups 25 KB Swings 53m/35w 25 Knees to Elbows

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More Legs? Uggghhh…

January 18, 2010 By

5 Rounds for Time: 250 m Row 20 Wall Ball 20m/14w 15 Deadlift 185m/135

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Baseline

January 14, 2010 By

Surprise…I think we all knew this was coming. 500 m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

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