Archive for: November 2008

***REMINDER***

Starting December 1st, the 7p.m. classes will no longer be available. 

6 rounds for time of:

Rev. jump rope x 50

Alt. pistols x 10

Dive bomber push ups x 10

Squat 4 x 12

For time:

Plyo push up x 25 then do 4 rounds of:

Walking lunges x 20

Run x 200m

Pull ups x 10

3 rounds of:

D.B. mutant makers x 10

B.B. russian twist x 20

Back ext. x 20

Mountain climbers x 100

Dips x 12

Farmers walk x 300ft.

4 rounds of:

Run x 400m

Pull up x 15

Push up x 25

Bench press 3 x 5

5 rounds for time of:

45 seconds work/ 15 seconds rest

Row

Thrusters

Deadlift

As many rounds in 20 min. of:

Plate swings x 10

Sprinter sit ups x 20

Burpee/box jump x 5

4 rounds for time of:

Pull ups x 15

Alt. K.B. swing x 20

Double unders x 50

            or

Jump rope x 150

D.L. 3 x 5

4 rounds of:

Row x 500m

O.H. lunge x 20

K.B. thruster x 15

For time:

Squat clean x 50

10 rounds for time of:

S.D.L.H.P. x 12

Push up x 12

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each for time

Ball slam

Thruster

Box jump

Squat 5 x 5rm

3 rounds for time of:

Jump rope x 100

K.B. swing x 15

Pull up x 10

As many rounds in 20 min of:

Run x 200m

Bear crawl x 35ft

Burpee x 5

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5 rounds for time of:

Box jump x 1 min

Push press x 1 min

S.D.L.H.P. x 1 min

Burpees x 1 min

Wall ball x 1 min

Rest x 1 min

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