FRIDAY

Run 400 M

21-15-9

Thrusters
Burpees
Push-ups

Run 400M

Post time to comments

THRUSDAY

7 rounds for time of:

10 x Sumo-deadlift high-pull
10 x Dips

Post times to comments:

WEDNESDAY

"Cindy"

Maximum Rounds in 20 minutes:

5 Pull Ups
10 Push Ups
15 Squats

Score is the total number of rounds completed

TUESDAY

"Helen"

Three rounds for time:

Run 400 meters
21- Kettlebell swings (or dumbbell swing)
12 Pull-ups

Post time to comments.

MONDAY

3 Rounds for Time

100 Jump Rope
20 Yard Tire Flip/Jump Through
10 Thrusters
10 Burpees w/ DB

SUNDAY

REST DAY

SATURDAY

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds

FRIDAY

"Michael"

3 rounds for time:

Run 800 meter
50 back extensions
50 sit-ups

THRUSDAY

2 minutes at each station:

Push-ups
KB Swing
Box Jumps
Walking Lunges
Wall Balls
Rowing Machine

WEDNESDAY

4 rounds for time of:

25 DB Thruster
25 Knees to Elbows
25 Dips
25 Pull-ups (Jumping)

Post time to comments

TUESDAY

"Tabata"
Complete 24 intervals of 20 seconds of work followed by ten seconds of rest: There is no rest between exercises.

Wall Balls
Push-ups
Sit-ups

Finish with 3 minute Row

Post total reps to comments

MONDAY

3 rounds for time of:

400 m run
20 lunges
20 box jumps
20 push press
20 situps

SUNDAY

REST DAY

SATURDAY

Run 5 K

Post time to comments.

FRIDAY

Max rounds in 20 minutes:

15 Dumbbell Push Press - Men 40# DB's, Women 20# DB's
30 Squats
15 Dumbbell / Kettle Bell swings - Men 40# DB's, Women 20# DB's

Post Rounds to Comments

THURSDAY

"Fran"

21-15-9
Thruster
Pull Ups

Finish with 3 minute Row or Run

WEDNESDAY

4 rounds for time:


Run 400 m
50 squats

TUESDAY

Warm-up
4X
10 Push-ups
10 Dips
10 Squats

"Annie"

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

Double Unders
Sit-ups

Post time to comments.

2X
2 minute run
2 minute row

MONDAY

5 Rounds for time:

20 Yds Bear Crawl
20 Lunges
20 Box Jumps
15 Burpees

SUNDAY

Rest Day

SATURDAY

Run or Row 5K

Post time to comments.

FRIDAY

Annie Lite:

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

For Time

THURSDAY

3 Rounds for time:.

"Micheal"

800M Run
50- Sit-ups
50- Superman

WEDNESDAY

"Dianne"

21-15-9 reps for time of:
225 lb DeadliftHandstand Push-ups
Post time to comments.

TUESDAY

Reps 10-9-8-7-6-5-4-3-2-1

Thrusters
Pull-ups
Ball slams

MONDAY

Back Squat 3-3-3-3-3 reps

or

20 minutes for rounds

10-Push-ups
10-Sit-ups
10-Box Jumps
10-Wall Balls
10-Dips

Sunday

Run 10K

Saturday

Rest Day

FRIDAY

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats