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
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 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
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
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
200M RUN
20 SQUATS
20 LUNGES
20 BOX JUMPS
20 SIT-UPS
100M RUN BACKWARDS
5 ROUNDS 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
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
PUSH PRESS
BOX JUMPS
SIT-UPS
10, 20, 30, 20, 10
FINISH WITH LUNGES
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
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
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 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 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
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 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
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
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 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
4 LUNGES
5 SQUATS
4LUNGES
5 BURPEES
4 LUNGES
5 PUSH-UPS
CONTINUE FOR A TOTAL OF 400M
FOR TIME
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