Archive for: December 2008

“IN WITH THE NEW”

9 BACK SQUATS

9 ONE HAND DB SNATCHES

9 KETTLEBELL SWINGS

9 BURPEES

9 BOX JUMP

9X9 ROPE JUMPS (81)

9 AB MAT SIT-UPS

9 TIRE FLIPS

9 TENTHS DIVIDED BY 3 TENTHS RUN (.3)

FOR TIME

HAPPY NEW YEAR

1-WAKE UP

2-SIT UP SLOWLY

3-LAY DOWN AND TAKE A NAP

4-GET OUT OF BED BY DINNER

5-REST-REST-REST

“OUT WITH THE OLD”

8 SUMO DEADLIFTS

8  WALL BALL

8 SAUSAGE SLAM

8X08 JUMP ROPE (64)

8 STEP-UPS

8 PULL-UPS

8 PUSH-UPS

8 SETS OF TABATA AIR SQUATS

FOR TIME, OF COURSE

4 ROUNDS FOR TIME

20 METER LUNGE WALK W/SAV. SAUSAGE

.3 RUN

5 ROUNDS FOR TIME

10 BACK SQUATS

15 KETTLEBELL 2-HAND OVERHEAD SWINGS

20 AB-MAT SIT-UPS

REST

REST

“SARAH P.”

50 SLEDGEHAMMER FULL SWINGS

10 BURPEES

.1 RUN

7 ROUNDS FOR TIME

REST

REST AND SHOP

5 ROUNDS FOR TIME

5 THRUSTERS

10 PUSH-UPS

15 ABMAT SIT-UPS

“HELEN”

3 ROUNDS FOR TIME

.25 RUN

21 KETTLEBELL 2 HAND OVERS.

12 PULL-UPS

REST

REST

TABATA-8 ROUNDS EA.

HANG DB POWER CLEANS (TBD)

PUSH PRESS(30/15)

ALTERNATE THE TWO EXERCISES AND COUNT REPS OUT LOUD