10-Alternating DB Power Cleans
10-Weighted Ball “V” ups
10-Box Jumps
Complete as many rounds in 20 mins.
The Next Level baby... your there!
07/08/09
400M Run
Dips (Max Reps)
20 Ball Slams
6 Rounds for Time.
Fisher doin' a GO-GO Plata
07/07/09
20-Body Rows
20-Overhead Squats
5 Rounds forTime…
Overhead squats really suck! I mean REALLY SUCK....
07/06/09
“The Grinder”
500M Row
15-Push Press (95m 65w)
250ft. Versa Climber
15 Burpees
4 Rounds for time. (you can thank Ryan for this one!)
Here is Ryan on the Left, punch him for me...
07/02/09
“Tabata”
Single Arm Aronld DB Push Press
Giddy Ups (Wreckin Rope)
45 degree Ball Thrusts
Sprawls
Max effort for 20 seconds, 10 second rest
8 Rounds of each Movement Have fun…. I know I did
Tabata in Action!
07/01/09
20-Ring Pushups
20-Walking Lunges (per leg!)
50-Double Unders (jump rope)
5 rounds for time.
Ring Pushups are fun... NOT!
06/30/09
400M Run w/ Med Ball
20-Ball “V” ups
4 rounds for time.
06/29/09
“Kaboom”
5-Thrusters
7-Hang Power Cleans
10-Sumo Deadlift Uprights
Complete as many ruonds in 20 minutes.
Marie doin' Thrusters!
06/26/09
10-Push Press
15-KB Swings
20-Ball Slams
Complete as many rounds in 20 minutes.
Push Press (puuusshhh...)
06/25/09
“Fight Gone Bad”
Jump Rope
VersaClimber
Wreckin’ Rope
“L” Situps
Complete 1 minute of max effort of each movement consecutivly.
5 Rounds/Allow 1 minutes of rest between rounds
Enjoy!
Wreckin' Rope (it will wreck you...)
