05/28/09
15-Ring Flyes 50-Lateral Toe Tap 20-Dips 400m Run 4 Rounds for Time
05/27/09
Breathing Ladder KB Swings 1-15-1 One Breath Per Rep Enjoy!
05/26/09
“Fran” Thrusters Pullups 21/15/9 For Time!
05/25/09
“Tabata” complete as many reps as possible of each movement in 20 seconds with a 10 second break. 8 rounds each -Wreckin Rope -Toe touches -Abmat crunches -Jumping pullups -
05/22/09
20-Heavy Bag Flips 30-Ball Slams Complete as many rounds in 20 minutes
05/21/09
“OUCH” This one is going to hurt… 600m Row 30 Box Jumps (24″M 18″W) 30 Wall Ball Shots (20lbs.M 10lbs.W) 4 rounds for time.
05/20/09
10-Sledge Hammer swings (per side) 200-Jump Rope skips 7 rounds for time!
05/19/09
10-Close Grip Pullups 10-Burpees Complete as many rounds in 20 minutes.
05/18/09
15-Hindu Pushups 20-Abmat medi ball situps 10M 6W 10-Weigted Walking Lunges 50M 30W 5 Rounds for Time!
05/15/09
20-Ring Dips 20-Star Crunches 15-Back Extensions 200 ft. Farmer Walk 75M 35W 3 Rounds for Time!