TUESDAY

"Fight Gone Bad!"

Three rounds of:

Wall-ball(Reps)
Sumo deadlift high-pull(Reps)
Box Jump(Reps)
Push-press(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

MONDAY

"Helen"

Three rounds for time:
Run 400 meters
21- Kettlebell swings (or dumbbell swing)
12 Pull-ups

Post time to comments. Compare time to 02-25-08.

SUNDAY

Rest Day

SATURDAY

"Annie"

50, 40, 30. 20, 10

Double Unders
Sit Ups

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FRIDAY

4 Rounds

Row 500 meters
Run 400 meters

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THURSDAY

4 Rounds for time:

10-Kettlebell swings
10-Wall Balls
10-Sumo DLHP
10-Box Jumps
10-Burpees

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WEDNESDAY

Rest Day

TUESDAY

3 Rounds for Time:

400M
10- Thrusters
10- Deadlift
10- Dips

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MONDAY

Tabata workout: 20 Sec work 10 Sec rest

Push-ups
Pull-ups
Box Jumps
Squats
Sit-ups

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SUNDAY

Rest Day

SATURDAY

5 x 400 Meter Sprint

Rest 2 minutes between each sprint.

Then.....
Tabata Push Press

Rest is taken with the dumbbells locked out overhead.

FRIDAY

4 Rounds for time

50 Jump Rope
25 Sit-up
25 Superman
25 Heel touches
10 Thrusters

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THURSDAY

Helen

3 rounds for time of:

Run 400 meters
21 KB swings
12 Pull-ups

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WEDNESDAY

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

TUESDAY

3 Rounds

400 Meters
10 Burpees
15 Wall Balls
20 Knees to Elbows
30 Sit ups

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MONDAY

12 Minutes for Max Rounds

10 Push ups
10 Dips
10 Squats
10 Pull ups
10 Box Jumps

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SUNDAY

REST DAY

Enjoy your day off.

SATURDAY

Run 10K

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FRIDAY

"Michael"

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

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THRUSDAY

2 minutes at each station:

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

WEDNESDAY

"Chad"

Run 400 meters
25- Deadlift
Run 400 meters
25- Thruster
Run 400 meters
25- Front Squat
Run 400 meters
25- Push Press
Run 400 meters

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TUESDAY

3 Rounds for Time:

2 Minute Run
15 Box Jumps
15 Pull Ups
15 Dips

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MONDAY

4 ROUNDS FOR TIME:

10 OH WALKING LUNGE (EACH ARM)
15 KB SWINGS
10 BURPEES
25 SIT UPS
25 SUPERMAN
25 HEEL TOUCHES

SUNDAY

REST DAY

SATURDAY

Enjoy the Snow, while it last!

Then just for fun:

150 Burpees

FRIDAY

NO CLASS DUE TO WINTER WEATHER

But you don't get off that easy, you can do this workout at home!

"Cindy"

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

THRUSDAY

3 Rounds

1 min. Push Press
1 min. Sumo Deadlift High Pull
1 min. Box Jump
1 min. Wall Ball

1 min. rest

WEDNESDAY

Tabata workout: 20 Sec work 10 Sec rest

Push-ups
Pull-ups
Box Jumps
Squats
Sit-ups

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TUESDAY

4 Rounds for time:

Run 400M
21 Push-ups
15 Dips
9 Pull-ups


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MONDAY

3 Rounds for time:

15-Kettlebell swings
15-Wall Ball
10-Bear Crawls
15-Box Jumps
15-Burpees

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SUNDAY

Rest Day

SATURDAY

"Angie"

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

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