Workout of the Day

Workouts of the day beginning February 1, 2012

February 1, 2012
50 each of:
KB swings -one hand
Push-ups
Sit-ups -weighted
Dips -parallel bars

Mike G. 17:45
Linda G. 16:24
Dan (50 KB swings singles, 50 parallete push-ups to dips, 50 weighted
sit-ups) 21:54 Finish: 1000M Row 4:43

February 4, 2012
Push-up series: 10X each
Regular
Diamond
Triangle -side to side
Four square
10 Laps
Twisting knee
Knee to side
Knee to middle
Pike press
Judo
Ball walk
10 Laps
Finish: 20 Commandos
20 Sit-outs
100 Air squats

Linda G. 18:25
Mike G. 20:15
Dan 17:05 (2x 5 min. rows of 960 & 991 m.) + 100 weighted sit-ups

February 6, 2012
Bodyweight for time:
3 Rounds of:
50 Air squat
4 Laps crab walk
50 Sit-ups
4 Laps walking judo-pushup
50 Plyo-jumps
4 Laps low starts

Linda G. 1 1/2 30:00
Mike G 1 1/2 30:00

February 7, 2012
Tigers 8-12
Bodyweight for time:
3 Rounds of:
50 Air squat
4 Laps crab walk
50 Sit-ups
4 Laps walking judo-pushup
50 Plyo-jumps
4 Laps low starts
Finish: AMRAP Pull-ups, L-sit

Adam 28:00

February 8, 2012
Ladders 10->1 for time
KB Snatch
20 Sit-ups
Goblet squat
20 Sit-ups
Jumping Pull-ups
20 Sit-ups

Linda G. 47:49
Mike G. 52:46

February 10, 2012
Revised Tabata Drills 5x:60x:30
Sit-ups
Triangle Push-ups
KB swings
Get-ups
Air squats

Mike G. 20,16,20,6,25
Linda G. 24,20,33,6,39
Eric B. 28,28,35,7,34

February 13, 2012
3 Rounds of:
Run 10 laps
10 L-pull-ups
15 Decline push-ups
20 Back squats

Linda G 22:08
Mike G. 22:57

February 14, 2012
Tigers 8-12
5 rounds
20 Knees to Elbows
10 Burpees
5 up and overs
1 Lap Obstacles

Adam 26:24

February 15, 2012
3 rounds of:
10 Front squat
20 KB Swings
30 Push-ups
40 Knees to elbows
8 Laps (400 yds)

Linda G. 37:31
Mike G. 33:02
Erik 19:18
Dan (50 sit-ups for laps) 40:00~

February 17, 2012
I minute each of:
Push-ups
KB swings
Box jumps
Laps
Burpees
Sit-ups
KB snatch
Laps
Goblet squat
Lunge
Crab walk
Laps
Push-ups
KB swings
Box jumps
Laps
Finish: Get-ups, sit-outs

Mike G.  4X (33 sit-ups)
Linda G.  “    (30 sit-ups)
Dan         “  (Rows for 1 minute, 65, 55 sit-ups)

 

February 20, 2012
3 Rounds of
20 1-arm deadlift
20 Push-ups
20 Horizontal pull-ups
20 Renegade rows

February 21, 2012
Tigers 8-12
Max in 20 minutes
10 Low starts
15 Ring Row
20 Dips
25 PVC lunge
3 Laps

February 23, 2012
3 Rounds of:
10 Thrusters
20 KB swings
30 Push-ups
40 Sit-ups

February 25, 2012
Fighters series #1 -on the bar
5X5 of
Hang Power Clean
Front Squat
Push Press
Back Squat

Workouts of the day beginning January 3, 2012

January 3, 2011
Tigers (8-12)
5 rounds
20 Knees to Elbows
10 Burpees
5 up and overs
1 Lap Obstacles

Adam P. 22:27

January 4, 2012
10 Rounds
10 Pull-ups
10 Push-ups
10 Dead lifts

Julia 10X 45:00~
Mike 5X
Linda 6X
Alex M. 9X
Eric 10X
Dan  10X 41:16 (130# D.L., + 200 sit-ups + 20 paralletes)

January 6, 2012
3 Rounds of:
10 Thrusters
20 KB swings
30 Push-ups
40 Sit-ups

Mike G. 26:48

January 7, 2012
Fighters series on the bar
5X5 of
Hang Power Clean
Front Squat
Push Press
Back Squat

Dan (no time) 65# bar

Finish:
Wheelbarrows (assisted or on the trolley or frisbee)
200 Sit-ups
AMRAP Judo push-ups

January 9, 2012
21-15-9
Push-ups
Sit-ups
Pull-ups
Low starts
Finish: Farmers carry 1000 meters (12 laps)

Linda G. 19:50
Julia G. 20:19
Mike G. 23:07
Dan 28:17 (Tire flips Finish: 5×90# Farmers walk, 210 Sit-ups, 20 horizontal pull-ups)

January 10, 2012
 Tigers (8-12)
Max in 20 minutes:
10 Judo push-ups
1 lap high knees
10 burpees
1 lap gorilla walk
10 KB swings
1 lap w/sprawl

Adam 3+

January 11, 2012
Max Rounds in 20 minutes:
10 weighted sit-ups
20 KB swing single arms
30 Judo push-ups
Self-defense get-up with advancing jab-cross
Finish: ropes on 50′s

Mike G. 2+
Linda G. 3X
Dan 2 1/2 (Wheelbarrows 2 laps; finish 200 sit-ups)

January 13, 2012
3 Rounds
20 Plyo lunge weighted
20 High decline push-ups
20 Commandos
20 Sit-outs

Finish: wrists, partner one-leg squats, 100 sit-ups

Linda G. 16:20
Mike G. 20:00

January 14, 2012
50 Plyo Jumps
50 High deline push-ups
5×5 Deadlift- Clean-Thruster
5×5 Back squat
Finish: 200 Sit-ups, 100 Ring dips

Dan 28:00

January 16, 2012 9:00 & 6:30
MLK Special Workout
Max in 20 minutes:
5 Run to Burpee
5 Handstand Push-ups
5 Pull-ups

Miwa R 4X
Linda G 4X
Mike G 2X
Miho R 4X
Izumi R 4X

January 17, 2012
MLK Special Workout
Max in 20 minutes:
5 Run to Burpee
5 Handstand Push-ups
5 Pull-ups

Adam P. 4X + 4 sets burpees

January 18, 2012
3 Rounds of
50 Sit-ups
40 KB swings 1 pood
30 Box jumps
20 Ropes

Linda G. 22:29
Dan 30:25 ( 35# KB + 20 Pike push-ups)
Finish 200 Sit-ups + 10 Sit-outs

Tigers (8-12) 5:30-6:15
Max in 20 minutes:
10 Judo push-ups
1 lap high knees
10 burpees (or sit-ups)
1 lap gorilla walk
10 KB swings (or pull-ups)
1 lap w/sprawl

January 20, 2012
10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10
Dead-lifts
20 Sit-ups
20 KB Swings

LInda G. 40:45 90# bar, 26″ KB
Mike G 41:26    90# bar, 26″ KB
Dan 56:29 135# bar, 20 Box Jumps, L-pull-ups
Finish 40 Ring dips, 5 minutes singles

January 21, 2012
Tigers (8-12)
Max in 20 minutes of:
10 Judo push-ups
1 lap high knees
10 burpees (or sit-ups)
1 lap gorilla walk

Miwa 2+
Miho 3+
Izumi 2+

January 23, 2012
10 Rounds of:
10 Push-press
10 KB Swings
10 Weighted Sit-ups
10 Walk-over Push-ups

Linda G.  22:18
Mike G. 22:18
Dan  24:56 75# Bar, 40# KB
Finish 1×5 Shrug, Clean, Front squat, Back squat, Calves
2×10 Calves, Back squat, Front squat, Cleans, Shrugs
2x of 25 Shrugs
200 Sit-ups

Tigers (8-12) 5:30-6:15
3 Rounds of:
Run 10 laps
10 L-pull-ups
15 Decline push-ups
20 Back squats

January 24,2012
Tigers (8-12)
3 Rounds of:
Run 10 laps
10 L-pull-ups
15 Decline push-ups
20 Back squats

Adam 21:14

January 25, 2012
Tabata Drills:
Push-ups
Sit-ups
Plyo-jumps
Renegade squats
Hollow rocks

Linda G. 12-10-13-13-10
Mike G.   8-8-8-10-9
Finish 25 sit-ups –> 10 sit-outs

January 27, 2012
Pylon Race 20 minutes
20 KB swing
20 KB snatch
20 KB press
20 Push-ups

Mike G. 2x
Linda G. 4x
Dan 2X (Tire flips and finish 10x low starts + handstands)

January 30, 2012
5 Rounds of:
20 Wall ball
30 Ball slams
40 Box jumps

Linda G. 5x 25:57
Mike G. 3X 25:57 (Keep at it Mike, you are doing great)
Dan 56:50 (12# WB, BS, 24″ Box) Finish 100 Weighted Sit-ups

January 31, 2012
Tigers (8-12)
3 Rounds of:
5 Laps hurdles
5 Ring pull-ups
5 Ring Dips
30 Sit-ups

Adam 27:00

Workouts of the day beginning December 1, 2011

December 2, 2011
4 Rounds
20 KB swings
30 Goblet squats
40 Lunge
50 Sit-ups

Dan 43:21

December 5, 2011
3 Rounds of: ( 5 rounds alt)
10 Pull-ups
10 Lunge
20 One arm push-ups
20 Dips
30 Renegade rows
30 Box jumps

December 6, 2011
Kid Strength
5 Rounds of:
1 Minute frog jumps
25 Sit-ups
1 Minute Judo push-ups
25 Box jumps
1 Minute front squat PVC
25 Pull-ups

Adam 2 3/5 32:11

December 7, 2011
Revised Tabata drills: 5x :60 x :30
Lunge
Push-ups
Ball slams
Goblet squats
Mountain climbers

Mike G. 14,10,10,5,5
Linda G. 21,20,11,30,24
Dan 15,11,20,12,10(Parallette jumps)

December 14, 2011
3 Rounds for time of:
20 KB swings
20 Renegade row
20 Handstand push-ups
Finish: 3x of walkover push-ups, 3x of diamond push-ups, low starts, waiter carry

Dan 13:00~
Linda G. 16:40

December 15, 2011
3 Rounds of: ( 5 rounds alt)
10 Pull-ups
10 Dips
20 One arm push-ups
30 Box jumps

Linda G. 25:32
Mike G. 3 3/4x 26:00

December 16, 2011
4 Rounds of:
20 B swings
30 Goblet squats
40 Lunge
50 Sit-ups

Linda G. 4x 26:21
Mike G 3x 26:03

December 19, 2011
Fitness day
Max push-ups in 3 minutes
Max sit-ups in 3 minutes
Max pull-ups in 1 minute

Linda G. 28-66-32 Jumping
Mike G. 30-60-20 Jumping
Eric B. 65-82-30
Then:
100 singles
4 Laps crab-walk
4 Laps weighted lunge
4 Laps waiters carry
100 Ropes
Repeat if possible

Linda G. 1x+crabwalk
Mike G. 2x lunge + 2x waiter carry
Erik B. 1x

December 20, 2011
Kid Strength
Fitness day
Max push-ups in 3 minutes
Max sit-ups in 3 minutes
Max pull-ups in 1 minute

Adam 45-50-10

Then
100 singles
4 Laps crab-walk
4 Laps weighted lunge
4 Laps waiters carry
4 Laps frog jump
10 Laps low starts
Repeat if possible

Adam 1x 21:45

December 21, 2011
A.M.R.A.P in 20 minutes of:
10 KB SDHP
10 Horizontal pull-ups
10 Dips
10 Cement mixers
Finish:
4-square push-ups
Fighters duck-walks

Dan (Fitness day 88-89-12) then 5x in 20:00
LInda 6x
Mike 5 1/2x

December 23, 2011
Super tabata drills :60/:30 x 6 of
Wall ball
KB snatch
Box jumps
Commandos
Sit-ups

Erik G. 25-23-15-28-26
Linda G. 16-17-18-15-22
Mike G. 23-8-8-4-17
Julia G. 17-20-20-30-28

December 26, 2011
3 rounds of:
10 Front squat
20 KB Swings
30 Push-ups
40 Knees to elbows
8 Laps (400 yds)

Linda G. 27:50
Mike G. 28:20 2X
Julia G. 30:27

December 28, 2011
11-9-7-5-3-1-2-4-6-8-10
SDHP
Plyo-jumps
Upside down KB press
Dips

Finish = 200 sit-ups

December 30, 2011
100 each of:
KB swings
Ball Slams
Box Jumps
Push-ups
Sit-ups
Dips

Workouts of the day beginning November 1, 2011

November 2, 2011
3 Rounds of:
20 1-arm deadlift
20 High jumps
20 Horizontal pull-ups
20 Ropes (shoulders)

Linda G. 42:19
Dan 43:59 90# + (100 ring pu, 100 su)

November 4, 2011
For time:
100 Push-ups
100 Lunge
100 Sit-ups
100 Sit-throughs

Linda G. 34:46

November 7, 2011
4 Rounds
20 KB swings
30 Goblet squats
40  Lunge
50 Sit-ups

John S. 23:36 (KBS, GS 35#)
Linda G. 27:00
Dan 39:54 (KBS 45#, GS 35#)

November 8, 2011
Kid Strength
Warm-up 7 minutes
Plyo overs- run & sprawl, plyo-jumps
Max rounds in 15 minutes of:
10 Pull-ups
10 Push-ups
1 Lap punching duck walk
1 Lap self defense get-ups

Adam P 3x

November 9, 2011
Max rounds in 20 minutes
50 Sit-ups
40 KB swings 40#
30 Box jumps
20 Ring dips

Linda G. 2 1/4 (22:14OT)
Dan 3x  (30:23 OT)

November 11, 2011
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Sit-ups
Push-ups
Wall ball
Knees to elbows

Linda G. 25:11

November 14, 2011
Max rounds in 20 minutes
10 Pull-ups
10 4-square push-ups
10 KB snatch each arm
10 SDHP

November 15, 2011
Kid Strength
Warm-up 10 minutes
Parallel bar walks,
3 Rounds of
10 Dead hang pull-ups
10 Skin the cat
10 Push-ups
5 Laps

November 16, 2011
3 Rounds of
20 1-arm deadlift
20 Push-ups
20 Horizontal pull-ups
20 Renegade rows

November 18, 2011
Max rounds in 20 minutes
10 SDHP
10 KB push-press
10 Box jumps
10 Lunge

Mike G. 3x
Linda G. 5 1/4x
Dan 3x (95# SDHP, 30# P.Press, 24″ Box) +
Finish 100 Push-ups, 40 Ring dips, 30 Towel pull-ups

November 21, 2011
5 Rounds of:
20 Walk-over push-ups
20 KB Swing
50 Singles

Mike G 1 1/3x 16:50
Linda G. 5x 21:25

November 23, 2011
Turkey Day Play
Tabata Drills:
Sit-ups
High Decline Push-ups
KB Snatch
Goblet Squat
Box Jumps

Linda G. (Completed the exercise -no score taken)
Mike G. ” “
Dan 12,12,6,10,4 (Finish 300 Sit-ups, 4 laps wheel-
barrows, 30 Pull-ups, 1:00x:30×5 Rowing Concept 2)

November 25, 2011
10 Rounds
10 Pull-ups
10 Push-ups
10 Dead lifts

Mike G. 7x 28:28
Linda G 10x 28:28
Dan 49:47 (145#DL, Finish 200 Sit-ups)

November 28, 2011
3 Rounds for time of:
20 Judo push-ups
20 Knees to elbows
20 Hand stand push-ups
20 Back-squats

Dan 3x 23:40

November 29, 2011
Kid Strength
3 Rounds
10 Ring pull-ups
10 Pike push-ups
1 Lap lunge
10 Plyo jumps
1 10 second handstand

Adam 13:11

Workouts of the day beginning October 1, 2011

 

October 3. 2011
Tabata drills
Squat
Sit-ups
Push-ups
Box jumps or step ups
KB swings

Linda G. 13, 7, 3, 6, 8 (12″ box, 18# KB)
Dan 10, 12, 10, 4, 5 (30″ box, 50# KB)
Finish 5 high box jumps 36″ box, pull-ups, 1000M row in 4:30

October 5, 2011
For time:
4 Low starts
10 Push-ups
4 Low starts
10 Pull-ups
4 Low starts
10 Dips
4 Low starts
10 Commandos
4 Low starts
10 Goblet squats
Finish 100 Sit-ups

Stephen F. 15:39
Linda G. 16:61
Dan R. 14:30 (10 One-arm push-ups, 10 Hand-stand push-ups, 10 Tripods, 10 Commandos, 10 Tire-flips)

October 7, 2011
5 Sets of:
7 Deadlift push-ups
9 Renegade Rows
11 KB Snatch
13 Renegade squats

Stephen F. 36:27 (90#, 26#, 26#, 26#)
Linda G. 37:17 (60#, 18#, 8#, 18#)
Dan 35:04 (130#, 30# DB, 35#KB, 35#KB)

October 10, 2011
Max rounds in 20 minutes:
10 Wall ball
10 Military squats
10 Dips
10 Box jumps
Finish: ropes (shoulders)

October 12, 2011
3 Rounds of:
10 SDHP
20 Ball slams
30 Sit-ups
40 Singles

October 14, 2011
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10:
50 Box jump
20 Knees to elbows
20 KB snatch
30 Ball slams

Stephen F. 48:09
Linda G. 48:10
Dan 67:50 (30″ box)

October 16, 2011
Filthy Fifty -short version
Squats
Pull Ups
Lunges
Push-Press
KBS
Push Ups
Rows
Double Unders or 200 singles

Dan 49:30

October 17, 2011
5 Rounds of:
20 KB swings (power)
20 Bus drivers
20 KB snatch
20 Plyo push-ups

Stephen F. 47:15
Linda G. 39:22
Dan 48:52

October 19, 2011
Max rounds in 20 minutes
10 SDHP
20 Push-ups
30 Sit-ups
40 Lunge

Stephen F. 3 3/4
Linda G. 2 3/4
Dan 2 3/4 (+20 lunge)

October 21, 2011
3 Rounds for time
20 4 square push-ups
20 Windshield wipers
20 Dips
20 Cement mixers
Finish:
4×5 Suitcase deadlifts
20 Sit-outs
Rope Climb from sitting
Shoulder pulls -Reaching pull then wheelbarrows

Linda G. 20:11
Stephan F. 18:15
Dan 16:47

October 24, 2011
Tabata Drills:
Sit-ups
High Decline Push-ups
KB Snatch
Goblet Squat
Box Jumps

Linda 9,10,8,12,3
Miwa 5,5,10,10,4
Miho 13,1,10,6,4
Izumi 15,1,10,6,4

October 26, 2011
5 Rounds of:
10 Pull-ups
10 Lunge
20 One arm push-ups
20 Dips
30 Renegade rows
30 Box jumps

Stephen F. 3 (~40 minutes)
Linda G. 3
Dan 3x 42:37

October 28, 2011
Max rounds in 20 minutes of:
10 Pull-ups
10 Push-ups
10 Dead lifts

Stephen F. 6x (ot)
Linda G. 8x (ot)

October 31, 2011
60/30/5x of
KB Swing
Weighted sit-up
Judo push-up
Goblet squat
Finish: Farmers walk

Rodney 5,20,6, x
Stephen F. 12,15,7,6 44#
Linda G. 22,15,6,20 26#
Dan 20,21,11,20 35#

Workouts of the day beginning September 1, 2011

“There is always one more exercise you think you can’t do that you do anyway, just because you know you want to.”

September 6, 2011
3 Rounds of:
10 Deadlift burpees
20 Hack Squats
40 Renegade Rows

Dan 16:59

September 10, 2011
Max rounds in 20 minutes
10 SDHP
20 Sit-ups
30 Judo push-ups
40 Commandos

Dan 2x in  20:16

September 15, 2011
3 Rounds
20 KB swing 50#
20 Windshield wipers
20 Dips
20 Cement mixers
Finish: AMRAP Sit-ups

Dan 16:26 + 200 Sit-ups

September 19, 2011
3 Rounds for time
200 meters
10 Paralletes (Push-up to dip)
20 Sit-ups
30 KB  swings

Linda G. 25:27

September 21, 2011
Max rounds in 20 minutes
10 Ball slams
1 Lap tiger crawl
20 Squats
1 Lap Gorillas

Linda G. 2x

September 23, 2011
2 Rounds of:
30 Box jumps
1 Lap walking push-ups
30 Goblet squats
1 Lap crab walk
30 KB shoulder press
1 Lap parallel bar walks

Dan 33:33
Linda G. 25:33
Miwa 26:27
Miho 22:33
Izumi 26:09

September 24, 2011
Max rounds in 20 minutes
50 Sit-ups
40 KB swings 40#
30 Box jumps
20 Ring dips

Dan 2X 21:41OT

September 26, 2011
21-15-9 of
Wall ball
Sit-ups
Jumping pull-ups
Walking lunge

Linda G. 14:53

September 28, 2011
5×5
Dead lift
Hang power clean
Front Squat
Back squat
Finish AMRAP Parallettes

Dan 18:04 (DL 140#, CL 50#, Finish 60 Ring dips)
Linda G. 24:35 (DL 60#, Cl 40#, no finish)

Sept 30, 2011
5 Rounds of:
20 Parallettes
20 Shoulder press
20 One leg deadlifts
20 High jumps

Dan 40:10 (SP 25#, OLD 50#)
Linda G 38:35 (SP 8#, OLD 18#)

Workouts of the day beginning August 1, 2011

“What… me worry. I eat out of a bowl with my name on it!”

August 1, 2011
Tabata Monday
Sit-ups
High decline push-ups
Ball slams
Push-ups
Singles

Alex: 8-17-8-17-30
Dan: 9-10-10-10-34

August 2, 2011
3 Rounds
30 Renegade rows
20 Plyo Jumps
10 Goblet squats
5 Dips

Alex 9:40
Julia 9:51

August 3, 2011
Max rounds in 20 minutes of:
20 Push-ups
20 KB swings
20 Weighted lunge

Alex 11:00
Julia 8:00

August 4, 2011
21-15-9
Push-ups
Sit-ups
Pull-ups
Low starts

Alex 13:11
Julia 11:40

August 5, 2011
10 Rounds
10 Pull-ups
10 Push-ups
10 KB sumo-deadlifts

Alex 13:19
Julia 14:30

August 9, 2011
3 Rounds for time of:
20 KB Swings 1 pood
10 Dead lifts
20 KB Snatch 1 pood
10 Hack squats

Dan 16:47
Alex 11:27
Julia 18:04

August 10, 2011
Max rounds in 20 minutes of:
20 Wall ball
20 Push-ups
20 Box jumps
20 Sit-ups
20 Singles

Dan 3 2/5 (23:09 for 4x)
Alex 4 1/2 (21:52 for 5x)

August 11, 2011
For time:
100 Sit-ups
100 Push-ups
100 Pull-ups
100 Ball slams

Alex 17:49
Julia 15:10
Dan 31:56

August 12, 2011
5 rounds
20 Knees to elbows
10 Deadlifts
5x 180 degree burpees w/pushup

Dan 13:37
Alex 13:31
Julia 11:43

August 15, 2011
Max rounds in 20min
20 Ring push-ups
15 Wall ball
10 Thrusters

Alex 5
Julia 6
Dan 5

August 17, 2011
For time:
200 Sit ups
100 Push-ups
50 Single leg deadlift each leg
25 Shoulder press

Julia 18:09 18#
Alex 22:09 18#
Dan 22:37 L 26# R 35#
**always work to achieve midline stability!

August 18, 2011
4 Rounds
20 KB swings
30 Squats
40  Lunge
50 Sit-ups

Julia 22:55  18#
Alex 24:25  18#
Dan 32:12   44#

August 23, 2011
3 x 1 minute with a 1 minute rest between rounds
Back squat
KB snatch
Push-ups
Box jumps
Knees to elbows

Julia 20,12,20,10,20
Dan 15,10,25,15,25

August 27, 2011
3 Rounds of:
50 Sit-ups
20 Goblet squat 35#
4 Laps farmers walk 100#
Finish 30x10x9 rower

Dan 17:41 + finish

August 31, 2011
#1 Intro
200 meter run
15-12-9
Squat
Push-up
Sit-up
200 meter run

Nicole R. 11:12

3 Rounds
20 KB swings
30 Goblet squats
40  Lunge
50 Sit-ups

Dan 34:58

Workouts of the day beginning July 1, 2011

“A year of push-ups, sit-ups, and pull-ups and your curves will look pretty good too!”

July 1, 2011
Tabata Drills
KB Swings
Wall Ball
Knees to Elbows
Farmers Walk

Dan
Alex
Julia

July 7, 2011
4 Rounds for time of: (Max 20 minutes)
30 Push ups
30 Sit-ups
20 KB Swings
20 Squats
10 Jumping pull-ups
10 Skin the cat

Julia 23:00
Alex 23:19

July 8, 2011
21-15-9 of
Deadlifts
Burpees
BJJ hip thrusters
Singles
Push-ups

Julia 10:11
Alex 11:14

July 12, 2011
Max rounds in 20 minutes of:
10 Low starts
10 Jumping pull-ups
10 KB snatch -each arm
10 Goblet squat
10 Standing Lunge

Julia 5 23:47 OT
Dan 3 21:20 OT

July 14, 2011
5 Rounds of:
20 Plio Push-ups
20 KB Swing
50 Singles

Julia 9:12
Alex 8:55
Dan 13:50

July 15, 2011
Max rounds in 20 minutes
20 KB swing 1Pood
20 High decline push-ups
20 Sit-ups

Julia 7
Alex 6
Dan 4 1/4

July 20, 2011
3 Rounds of:

10  Deadlifts
20 Commandos
30 Box Jumps
4 Laps
Finish:
100 Ropes
Stretch

Dan 25:08 (90#, 36″ Box)
Alex 14:02 (60#, 12″ Box)

July 21, 2011
5 Rounds of:
10 Pull-ups
20 Dips
30 Push-ups
40 Wall ball

Julia 17:00
Alex 17:00
Dan 48:24

July 22, 2011
100 Sit-ups
100 Push-ups
100 Plyo-jumps
100 Singles
100 Commandos
100 Krav Maga get-ups
Finish: Push-Press AMRAP

Julia 22:45
Alex 24:20
Dan 52:00 (20 get-ups)

July 26, 2011
5 rounds for time:
20 Jumping lunge
20 Hollow-rocks
20 Cement  mixers
20 4-square push-ups
20 Windshield wipers on the floor

Alex 25:47
Dan 26:24

July 28, 2011
Max in 20
5 Pull-ups
10 Push-ups
15 Goblet squats 25#
Finish 100 Push-ups

Dan 9 2/3 44#
Julia 16 26#
Alex 15  18#

July 29, 2011
3 Rounds of
30 KB swings
30 Box jumps
30 Horizontal pull-ups
400 Meter farmers walk

Alex 30:10
Julia 27:30
Dan 41:37

July 30, 2011
Ladders Down 10-9-8-7-6-5-4-3-2-1
Renegade rows
Sumo Dead-lift
Sit-ups
Air squats -weighted

Dan 21:19
Alex 17:50
Julia 16:57