NOVEMBER 25. 2008

30 - 30

30 PUSH-UPS
30 BOX JUMPS
30 LUNGE JUMPS
30 PRESS
30 JUMP ROPE

3 ROUNDS FOR TIME

NOVEMBER 24. 2008

21 K2E
21 KB SWINGS 35LBS
21 PUSH-UPS
3 ASCENTS 15 FOOT ROPE CLIMB
21 BOX JUMPS
21 BACK EXTENSION
42 WALKING LINGES

3 ROUND FOR TIME

NOVEMBER 23. 2008

ACTIVE RECOVERY

NOVEMBER 22. 2008

TABATA IN THE RING

STEP-UPS
MB CLEANS
FLUTTER KICKS
JACKS
DIPS / PUSH-UPS
MOUNTAIN CLIMBERS

MAX REPS
20 SEC WORK , 10 SEC RECOVER 8 ROUNDS PER EXERCISE

NOVEMBER 21. 2008

30 KB SWINGS 35LBS
20 GHD KB PRESS (L) 25LBS
15 KB GOOD MORNING 50LBS
20 GHD KB PRESS (R) 25LBS
30 DEEP SQUATS 50LBS

4 ROUNDS FOR TIME

NOVEMBER 20. 2008

"HEAVY LEGS"
200M RUN
20 SQUATS
20 LUNGES
20 BOX JUMPS
20 SIT-UPS
100M RUN BACKWARDS

5 ROUNDS FOR TIME

NOVEMBER19. 2008

"DROP TEN"

SQUATS
KB SWING
BURPEES
TUCK JUMPS
PUSH-UPS

50, 40, 30, 20, 10
FOR TIME

NOVEMBER 18. 2008

"FRIANABETH"
21 THRUSTERS 95LBS
21 PULL-UPS
15 SQUAT CLEANS 135LBS
15 RING DIPS
9 DEADLIFT 225LBS
9 HSPUS

FOR TIME

NOVEMBER 17. 2008

40M WALKING LUNGES
PUSH PRESS
BOX JUMPS
SIT-UPS

10, 20, 30, 20, 10
FINISH WITH LUNGES
FOR TIME

NOVEMBER 16. 2008

ACTIVE RECOVERY

NOVEMBER 15. 2008

TABATA - KB& MB

KB SNATCH (R)
MB SLAM
KB SNATCH (L)
NB KICK OUTS
KB SWINGS
MB PUSH-UPS

NOVEMBER 14. 2008

5 BALL SLAMS
10 PUSH-UPS
15 KB SWINGS

11 ROUNDS FOR TIME

NOVEMBER 13. 2008

"THE 300"
25 PULL UPS
50 DEAD LIFT 135 LBS
50 PUSH UPS
50 BOX JUMPS 25"
50 FLOOR SWEEPERS 135LBS
50 KB CLEAN/PRESS 35LBS
25 PULL UPS

FOR TIME

NOVEMBER 12. 2008

"3 2 "

SQUATS (135LBS)
SIT-UPS (25LBS)
PUSH-UPS (25LBS)

1, 2, 3 - 30, 31, 32

FOR TIME
TEAMS OF TWO
ONE WORKING AT A TIME

LOOKS LIKE THIS
PERSON 1 - 1,1,1
PERSON2 - 2,2,2
PERSON1 - 3,3,3
PERSON2 - 4,4,4
PERSON1 - 31,31,31
PERSON2 - 32,32,32
PERSON1 - 32,32,32
PERSON1 FINISHES WITH 32REPS

NOVEMBER 11. 2008

"MAKE UP DAY"

PICK A WORKOUT THAT WAS MISSED

NOVEMBER 10. 2008


5 KB SNATCH (R)
5 KB SNATCH (L)
2 MIN
10 DEADLIFTS
10 SQUATS
2 MIN
15 SDHP
15 PUSH-UPS
2 MIN
1 MIN RECOVERY

3 ROUNDS

NOVEMBER 09. 2008

ACTIVE RECOVERY

NOVEMBER 08. 2008

CFU DOWN x 2's

OHS
V-UPS
PUSH-UPS
MAN MAKERS
BOX JUMPS
20, 18, 16, 14, 12, 10
AND 50 JUMP ROPE AFTER EACH SET

FOR TIME

NOVEMBER 07. 2008

5k

NOVEMBER 06. 2008

"THOSE BURPEES SUCK"

10 PULL-UPS
20 KB SWING
30 BOX JUMPS
40 PUSH-UPS
50 SIT-UPS
60 BURPEES
10 PULL-UPS

FOR TIME

NOVEMBER 05. 2008

"SWING, CLEAN AND JUMP"
5 KB CLEAN/ PRESS (R)
5 KB SWINGS (R)
5 KB SWINGS (L)
5 KB CLEAN/ PRESS (L)
5 BOX JUMPS 24"

3 MINS WORK, 1 MIN RECOVER
MAX REPS IN 4 ROUNDS

NOVEMBER 04. 2008

"ELECTION DAY"

PULL-UP
KB SWING
KTE
TUCK JUMPS

11 REPS, 8 ROUNDS FOR TIME

NOVEMBER 03. 2008

4 TO 5 FOR 400

4 LUNGES
5 SQUATS
4LUNGES
5 BURPEES
4 LUNGES
5 PUSH-UPS

CONTINUE FOR A TOTAL OF 400M
FOR TIME