Archive for: January 2008

“Annie”

50-40-30-20-and 10 rep rounds of:

Double unders

Sit ups

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“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Conditioning:

Do 8 rounds of

Jump rope x 2min.

rest 45sec.

Count the number of revolutions in each 2 min. interval.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

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Conditioning:

4 rounds of

Run x 400m

Row x 400m

For time:

BW bench press x10

Pull up x 20

go back to BW bench press for 9 then do pull ups for 18, bench press for 8/pull ups for 16 until you are at 1 bench press and 2 pull ups.

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Conditioning:

Bike x 1 mile

Row x 1600m

Run x 1mile

Jump rope x 500

 7 rounds for time of:7 Bodyweight Deadlift
7 1/2 Bodyweight Thrusters
7 “L” Pull-ups

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Conditioning:

Jump rope x 1000

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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Conditioning:

Run 3 miles

“Jackie”

Row x 1000m

Thruster x 50 @ 45lbs

Pull ups x 30

For time.

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Conditioning:

Row x 5000m

Mountain climbers x 500