Monthly Archives: September 2009

3 ROUNDS FOR TIME

20 TWO HAND KETTLEBELL SWINGS
40 PUSH PRESS
60 AIR SQUATS

7 ROUNDS FOR TIME

10 SUMO HI PULLS (25+/40+)
15 PUSH-UPS

5-7 PM

OVERHEAD SN. SQUAT
HANG SNATCH

5 ROUNDS FOR TIME

10 PULL-UPS
10 HANG CLEANS W/BAR OR DB’S
10 SAUSAGE SLAMS

4 ROUNDS

20 METER LUNGE WALK W/BAR
21 BURPEES

REST AND PLAY FLAG FOOTBALL AT HALFTIME

REST AND TAKE A BIKE RIDE

5 ROUNDS

125 ROPE SKIPS (50 DOUBLE-UNDERS)
20 WALL BALL
20 VERTICAL AB THRUSTS

3 ROUNDS FOR TIME

20 ONE-ARM KETTLEBELL SWINGS (10 EA. ARM)
10 POWER CLEANS W D/B
10 PUSH-UPS
10 BOX JUMPS
10 PULL-UPS

YES, WED 5-7PM

BACK SQUAT WORK

OLYMPIC LIFTING WORK