THURSDAY

Three rounds for time of:

225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

or

Tabata workout: 20 Sec work 10 Sec rest
Push-ups
Pull-ups
Box Jumps
Squats

Post time to comments

WEDNESDAY

Rest Day

TUESDAY

"Cindy"Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

or

10 rounds for time:

10 Wallballs
10 Push-ups
1 40 yard run

MONDAY

4 Rounds for time:

5 Burpees
10 Thrusters
15 KB Swings
20 Sit-ups

SUNDAY

Rest Day

SATURDAY

50,40,30,20,10 rep rounds for time of:

Wall ball shots, 10 ft target
Sit-ups


Post times to comments

FRIDAY

3 Rounds for time:

100 Jump Rope
15 Box Jumps
10 Push-ups
10 Pull-ups
10 Dips

THURSDAY

WOD

Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.

or

3 Rounds for time

50 Squats
20 Wall Balls
10 Lunges- each leg

WEDNESDAY

WOD

Run 5K

TUESDAY

Warm-up
x2
10 Push-ups
10 Squats
10 Pull-ups

Workout of the Day
21-15-9

Thrusters
Box Jumps
Dips

Run 1 Min between sets

MONDAY

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge


Post rounds completed to comments.

SUNDAY

Rest Day

SATURDAY

5 Rounds
.
400 Meters
.
Rest 2 minutes between rounds

FRIDAY

3 Rounds for time:
.
"Micheal"
.
800M Run
50- Sit-ups
50- Back Extensions
.
Core
.
100- Heel touches
Side Bridge-30 Sec x2
Plank- 30 Sec x2

THURSDAY

"Lynne"

.
Five rounds for max reps of:

Body weight bench press

Pull-ups

.

.

.
Post reps for both exercises in all rounds.

WEDNESDAY

For time:
.
50 Box jump
50 Jumping pull-ups
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders/Jump Rope

Tuesday

5 Rounds for Time

.

.

10x Push-ups

10x Row

10x Pull-ups

10x Sumo Dead-lift HP

1x 40 Yard Dash

.

.

Post times to comments

MONDAY

Once for Time

.

.

Run 400M + 50 Squats

Run 400M + 50 Lunges

Run 400M + 50 Wall Balls

.

.

Core

.

50 Crunches

50 Superman's

50 Medicine-Ball Torso Rotation

SUNDAY

Rest Day

SATURDAY

5 Rounds for time:

400m

Rest 1 minute between rounds

FRIDAY

400M Run

21-15-9
Burpees
Wall Balls
Box Jumps

400M Run

THURSDAY

4 Rounds for time:

50 Jump Rope
20 Overhead walking lunges
10 Dips
10 Push Press

Post times to comments.

WEDNESDAY

"Cindy"

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

TUESDAY

4 Rounds for time:

400 M Run
30 Box Jumps
30 Wall Balls

MONDAY

4 rounds for time:

10 thrusters
25 push-ups
30 sit ups
max pull ups
400 meter run

SUNDAY

REST DAY

SATURDAY

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments

FRIDAY

WOD

3 Rounds for time

Run 1:20
21-Thrusters
21-Sumo DL High Pull

CORE WORK

100-Sit-ups
50-Superman
100-Heel Touches

Points to remember with Heel Touches-

• Each heel touch counts as 1/2 of a rep
• Keep your shoulder blades off the ground
• Remember to breathe
• make sure your feet are far enough away from you that you have to really reach to touch the heel

THRUSDAY

What do you want out of 2008? More importantly, what are you going to do about it? Are you ready?!!

Let's start the new year out right with a little Tabata workout.

The Tabata Interval:

The Tabata interval is a 20 second work interval, followed by a 10 second rest interval. The protocol is repeated 8 times on a continuously running clock, resulting in a total of 4 minutes per exercise. Scoring is calculated by counting the reps completed during each 20 second work interval, and using the score from the lowest scoring interval. For example, Tabata Pull-Ups: 10,10,10,10,9,9,7,4. The score for the Tabata Pull-Ups would be 4.

Tabata Push-Ups

One Minute Rest

Tabata Sit-Ups

One Minute Rest

Tabata Pull-Ups

One Minute Rest

Tabata Squats

Post Score for Each exercise to Comments