"HARD DECK OF CARDS"
HEARTS = PUSH-UPS
SPADES = BOX JUMPS
DIAMONDS = DEADLIFTS
CLUBS = KTE
A'S = 10 THRUSTERS
JOKERSx4 = 10 BURPEES
DECEMBER 3,2009
"HELEN + JT RUNING"
400M RUN
21 KB SWINGS
12 PULLUPS
3 ROUNDS
THEN 400M RUN THEN
HSPU/PRESS
DIPS
PUSH-UPS
400M RUN
21,15,9
FOR TIME
400M RUN
21 KB SWINGS
12 PULLUPS
3 ROUNDS
THEN 400M RUN THEN
HSPU/PRESS
DIPS
PUSH-UPS
400M RUN
21,15,9
FOR TIME
DECEMBER 2,2009
"A TABATA"
BIKE
GHD SITUPS
JUMPING PULLUPS
KB SWING
FLUTTER KICKS
STEPUPS
20 SEC WORK
10 SEC RECOVER
8 ROUNDS EACH MOVEMENT
BIKE
GHD SITUPS
JUMPING PULLUPS
KB SWING
FLUTTER KICKS
STEPUPS
20 SEC WORK
10 SEC RECOVER
8 ROUNDS EACH MOVEMENT
DECEMBER 1,2009
WARM UP
10 CLEAN PRESS
100M SPRINT
10 PULLUPS
100M SPRINT
15 V-UPS
100M SPRINT
2 ROUNDS
10 KB SWING
10 BOX JUMP
10 SQUATS
20 SITUPS
MAX REPS IN 20 MINS
10 CLEAN PRESS
100M SPRINT
10 PULLUPS
100M SPRINT
15 V-UPS
100M SPRINT
2 ROUNDS
10 KB SWING
10 BOX JUMP
10 SQUATS
20 SITUPS
MAX REPS IN 20 MINS
NOVEMBER 30, 2009
WARM UP
10 PVC PASS
10 PVC CLEANS
10 PULLUPS
10 SITUPS
10 TOES-TO-HANDS /KTE
15 FRONT SQUATS 115/95
20 PUSH-UPS
5 ROUNDS FOR TIME
10 PVC PASS
10 PVC CLEANS
10 PULLUPS
10 SITUPS
10 TOES-TO-HANDS /KTE
15 FRONT SQUATS 115/95
20 PUSH-UPS
5 ROUNDS FOR TIME
NOVEMBER 20, 2009
"TABATA FOG"
AIR DYNE
FLUTTER KICKS
SQUAT JUMPS
JUMPING PULL-UPS
BATTLE ROPE
JUMP ROPE
20 SEC WORK 10 SEC RECOVERY
8 ROUNDS EACH MOVEMENT
AIR DYNE
FLUTTER KICKS
SQUAT JUMPS
JUMPING PULL-UPS
BATTLE ROPE
JUMP ROPE
20 SEC WORK 10 SEC RECOVERY
8 ROUNDS EACH MOVEMENT
NOVEMBER 19, 2009
"DONKEY SH!T"
10 DEADLIFTS 225/135
15 RING DIPS
20 DB SNATCH 45/25
30YRD BEAR CRAWL OR DUCK WALK
50YRD SPRINT
5 ROUNDS
FOR TIME
10 DEADLIFTS 225/135
15 RING DIPS
20 DB SNATCH 45/25
30YRD BEAR CRAWL OR DUCK WALK
50YRD SPRINT
5 ROUNDS
FOR TIME
NOVEMBER 18, 2009
"RAC YOUR AB'S"
400M RUN
KTE
SIT-UPS
BUS DRIVERS
21,15,9,9,15,21
RUN BEFORE EVERY ROUND
AND FINISH WITH A 400M RUN
400M RUN
KTE
SIT-UPS
BUS DRIVERS
21,15,9,9,15,21
RUN BEFORE EVERY ROUND
AND FINISH WITH A 400M RUN
NOVEMBER 17, 2009
10 THRUSTERS 135/95
THEN:
5 PULL-UPS
10 SQUATS
15 SIT-UPS
3 ROUNDS
ALL THE ABOVE COUNTS AS 1 ROUND
5 ROUNDS FOR TIME
THEN:
5 PULL-UPS
10 SQUATS
15 SIT-UPS
3 ROUNDS
ALL THE ABOVE COUNTS AS 1 ROUND
5 ROUNDS FOR TIME
NOVEMBER 16, 2009
"20 TO 200"
20 KB SDHP
20 REV PUSH-UPS
20 PUSH PRESS
20 BOX JUMP
200m RUN
5 ROUNDS FOR TIME
20 KB SDHP
20 REV PUSH-UPS
20 PUSH PRESS
20 BOX JUMP
200m RUN
5 ROUNDS FOR TIME
NOVEMBER 14, 2009
"PAIN IS PERCEPTION"
10 THRUSTERS @ 135/105
THEN 3 ROUNDS OF
5 PULL-UPS
10 PUSH-UPS
15 SIT-UPS
5 ROUNDS OF ALL THE ABOVE
FOR TIME
10 THRUSTERS @ 135/105
THEN 3 ROUNDS OF
5 PULL-UPS
10 PUSH-UPS
15 SIT-UPS
5 ROUNDS OF ALL THE ABOVE
FOR TIME
NOVEMBER 13, 2009
"MEXICAN HALF MARATHON"
DB PRESS
50M FARMERS CARRY
KTE
30M WALKING LUNGES
FLOOR SWEEPER
30M WALKING LUNGES
KB SWINGS
50M FARMERS CARRY
20, 18, 16, 14, 12, 10
FOR TIME
"MEXICAN FULL MARATHON"
20, 18, 16, 14, 12,
10, 8, 6, 4, 2
FOR TIME
DB PRESS
50M FARMERS CARRY
KTE
30M WALKING LUNGES
FLOOR SWEEPER
30M WALKING LUNGES
KB SWINGS
50M FARMERS CARRY
20, 18, 16, 14, 12, 10
FOR TIME
"MEXICAN FULL MARATHON"
20, 18, 16, 14, 12,
10, 8, 6, 4, 2
FOR TIME
NOVEMBER 11, 2009
"TEAM UPS"
1MILE RUN
100 PULL-UPS
150 SQUATS
150 PUSH-UPS
100 SIT-UPS
1MILE RUN
FOR TIME
2 PERSON PER TEAM
RUN TOGETHER
WORK ONE AT A TIME
1MILE RUN
100 PULL-UPS
150 SQUATS
150 PUSH-UPS
100 SIT-UPS
1MILE RUN
FOR TIME
2 PERSON PER TEAM
RUN TOGETHER
WORK ONE AT A TIME
NOVEMBER 10, 2009
"33 WAYS"
33 PULL-UPS
33 KB SNATCH (L)
33 KB SWING
33 KB SNATCH (R)
33 DB PRESS
33 KTE
33 PUSH-UPS
33 BOX JUMPS
33 MB CLEANS
33 SQUATS
33 SIT-UPS
3 ROUNDS OR 33MIN MAX ROUNDS
THEN:
33 BURPEES
33 PULL-UPS
33 KB SNATCH (L)
33 KB SWING
33 KB SNATCH (R)
33 DB PRESS
33 KTE
33 PUSH-UPS
33 BOX JUMPS
33 MB CLEANS
33 SQUATS
33 SIT-UPS
3 ROUNDS OR 33MIN MAX ROUNDS
THEN:
33 BURPEES
NOVEMBER 9, 2009
JUMP ROPE
KB SWING
THRUSTERS
WALL BALL
SIT-UPS
SQUATS
1MIN EACH MOVEMENT
4 ROUNDS
OR
5 POWER CLEANS AT 75%
5 HSPU
50M SPRINT
10 ROUNDS FOR TIME
KB SWING
THRUSTERS
WALL BALL
SIT-UPS
SQUATS
1MIN EACH MOVEMENT
4 ROUNDS
OR
5 POWER CLEANS AT 75%
5 HSPU
50M SPRINT
10 ROUNDS FOR TIME
NOVEMBER 2, 2009
"BUTCHERS 300"
300M RUN
30 BURPEES
30 SQUATS
30 PULL-UPS
30 BACK EXT
30 THRUSTERS
30 CHINNIES
30 WALL BALL
30 KB SWINGS
30 SIT-UPS
30 DIPS
300M RUN
FOR TIME
300M RUN
30 BURPEES
30 SQUATS
30 PULL-UPS
30 BACK EXT
30 THRUSTERS
30 CHINNIES
30 WALL BALL
30 KB SWINGS
30 SIT-UPS
30 DIPS
300M RUN
FOR TIME
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