"ANGIE"
100 PULL UPS
100 SIT UPS
100 PUSH UPS
100 SQUATS
FOR TIME
FEBRUARY 23, 2010
"DONKEY KONG AT LEGENDS"
STAIRS x2
KB SWING 50/35
STAIRS x2
BURPEES
STAIRS x2
PRESS 25/15
21, 15, 9
FINISH WITH STAIRS x2
FOR TIME
THEN 100M INCLINE WALKING LUNGES
STAIRS x2
KB SWING 50/35
STAIRS x2
BURPEES
STAIRS x2
PRESS 25/15
21, 15, 9
FINISH WITH STAIRS x2
FOR TIME
THEN 100M INCLINE WALKING LUNGES
FEBRUARY 24, 2010
"SPRING TRAINING"
5 STEP-UPS 35/25
5 HSPU
10 MB OHS 20/16
10 RING PUSH-UPS
15 MB KTE
200M RUN
MAX ROUNDS IN 20MIN
5 STEP-UPS 35/25
5 HSPU
10 MB OHS 20/16
10 RING PUSH-UPS
15 MB KTE
200M RUN
MAX ROUNDS IN 20MIN
FEBRUARY 22, 2010
"HAZE MYSELF"
BOX JUMPS
RING PULL-UPS
BALL SLAMS
BACK EXT
2HAND KB PUSH-UPS
25,20,15,10,5
FOR TIME
CHALLENGE OF THE WEEK
"DEATH SENTENCE"
THRUSTERS 155/105
MUSCLE-UPS
8,6,4,2
RECOVER 3MINS
SDLHP 135/95
RING DIPS
15,12,9,6,3
RECOVER 3MINS
800M RUN (1000M ROW)
100 DBL UNDERS
1 G2OH 225-185/135-95
600M RUN (750M ROW)
75 DBL UNDERS
1 G2OH 225-185/135-95
400M RUN (500M ROW)
50 DBL UNDERS
1 G2OH 225-185/135-95
BOX JUMPS
RING PULL-UPS
BALL SLAMS
BACK EXT
2HAND KB PUSH-UPS
25,20,15,10,5
FOR TIME
CHALLENGE OF THE WEEK
"DEATH SENTENCE"
THRUSTERS 155/105
MUSCLE-UPS
8,6,4,2
RECOVER 3MINS
SDLHP 135/95
RING DIPS
15,12,9,6,3
RECOVER 3MINS
800M RUN (1000M ROW)
100 DBL UNDERS
1 G2OH 225-185/135-95
600M RUN (750M ROW)
75 DBL UNDERS
1 G2OH 225-185/135-95
400M RUN (500M ROW)
50 DBL UNDERS
1 G2OH 225-185/135-95
FEBRUARY 9, 2010
"300"
25 PULL-UPS
50 DEADLIFT 135/95
50 PUSH-UPS
50 BOX JUMPS
50 FLOOR WIPPERS 135/95
50 KB CLEAN/PRESS 35/20
25 PULL-UPS
FOR TIME
25 PULL-UPS
50 DEADLIFT 135/95
50 PUSH-UPS
50 BOX JUMPS
50 FLOOR WIPPERS 135/95
50 KB CLEAN/PRESS 35/20
25 PULL-UPS
FOR TIME
FEBRUARY 8, 2010
"MACHO'S 20"
10 KB SWINGS
10 RING PUSHUPS
20 BUS DRIVERS
10 BACK SQUATS
10 BALL SLAMS
20 MIN MAX ROUNDS
10 KB SWINGS
10 RING PUSHUPS
20 BUS DRIVERS
10 BACK SQUATS
10 BALL SLAMS
20 MIN MAX ROUNDS
FEBRUARY 6, 2010
"CFU SUPER BOWL II"
TOUCH DOWN = 6PT
60 PUSH-UPS
60 AIR SQUATS
30 KTE
30 KBSP
400M RUN
20 PULL-UPS
20 BURPEES
20 DEADLIFTS 135/95
15 THRUSTERS 95/65
15 CLEANS PRESS 95/65
EXTRA POINT = 1PT
10 PUSH-UPS
10 AIR SQUATS
5 PULL-UPS
5 KTE
5 BURPEES
5 KBSP
FIELD GOAL = 3PT
10OM SPRINT
20 LUNGES EACH LEG
20 BALL SLAMS
15 WALL BALL
7MIN QUARTERS 30SEC RECOVERY
2MIN HALF TIME RECOVERY
TOTAL UP POINTS THE GOAL IS 90POINTS
TOUCH DOWN = 6PT
60 PUSH-UPS
60 AIR SQUATS
30 KTE
30 KBSP
400M RUN
20 PULL-UPS
20 BURPEES
20 DEADLIFTS 135/95
15 THRUSTERS 95/65
15 CLEANS PRESS 95/65
EXTRA POINT = 1PT
10 PUSH-UPS
10 AIR SQUATS
5 PULL-UPS
5 KTE
5 BURPEES
5 KBSP
FIELD GOAL = 3PT
10OM SPRINT
20 LUNGES EACH LEG
20 BALL SLAMS
15 WALL BALL
7MIN QUARTERS 30SEC RECOVERY
2MIN HALF TIME RECOVERY
TOTAL UP POINTS THE GOAL IS 90POINTS
FEBRUARY 5, 2010
"YEAH"
50 DBL UNDERS (150)
DB CURLS 25/15
BENT ROWS 95/65
THRUSTERS 95/65
KB SWINGS
BALL SLAMS
25,20,15,10,5
FOR TIME
50 DBL UNDERS (150)
DB CURLS 25/15
BENT ROWS 95/65
THRUSTERS 95/65
KB SWINGS
BALL SLAMS
25,20,15,10,5
FOR TIME
FEBRUARY 4, 2010
TABATA
PLANKS
FLUTTER KICKS
KNEES TO CHEST
10 RING PULL-UPS
10 HSPU
10 BOX JUMPS
10
5 ROUNDS FOR TIME
PLANKS
FLUTTER KICKS
KNEES TO CHEST
10 RING PULL-UPS
10 HSPU
10 BOX JUMPS
10
5 ROUNDS FOR TIME
FEBRUARY 3, 2010
"UP HILL DOWN HILL"
800M RUN
BURPEE PULL-UPS
V-UPS
1,2,3,4,5,5,4,3,2,1
800M RUN
BOX JUMPS
MB SIT-UPS
1,2,3,4,5,5,4,3,2,1
800M RUN
KB SWINGS
FEET TO BAR
1,2,3,4,5,5,4,3,2,1
800M RUN
FOR TIME
800M RUN
BURPEE PULL-UPS
V-UPS
1,2,3,4,5,5,4,3,2,1
800M RUN
BOX JUMPS
MB SIT-UPS
1,2,3,4,5,5,4,3,2,1
800M RUN
KB SWINGS
FEET TO BAR
1,2,3,4,5,5,4,3,2,1
800M RUN
FOR TIME
FEBRUARY 1, 2010
"RUNNING FROM THE BEAR"
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
7 SETS OF THE ABOVE AT 135/80
5 ROUNDS FOR TIME
2 PERSON TEAMS
P1 COMPLETES ENTIRE SEQUENCE(7 SETS)
P2 IS RESTING THEN SWITCH
ONCE THE BAR IS PICKED ONE YOU CAN'T PUT IT DOWN
EVERY TIME YOU PUT THE BAR DOWN YOU SPRINT 100YRD
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
7 SETS OF THE ABOVE AT 135/80
5 ROUNDS FOR TIME
2 PERSON TEAMS
P1 COMPLETES ENTIRE SEQUENCE(7 SETS)
P2 IS RESTING THEN SWITCH
ONCE THE BAR IS PICKED ONE YOU CAN'T PUT IT DOWN
EVERY TIME YOU PUT THE BAR DOWN YOU SPRINT 100YRD
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