Archive for: January 2009

15 PUSH PRESS

10 BACK SQUATS

5 BOX JUMPS

15 PULL-UPS

10 VERT AB THRUSTS

5 BOX JUMPS

3 ROUNDS FOR TIME

REST

15 SAUSAGE SLAMS

10 BURPEES

.2 RUN(MAYBE INSIDE)

4 ROUNDS FOR TIME

“ONE, TWO -TABATA”

FULL AIR SQUATS

AB MAT SIT UPS

2 TABATA ROUNDS EACH

PICK UP RUBBER MATS FROM JAX

OH, NO, THAT’S ME—-YOU REST

REST

“HIT AND RUN”

50 SLEDGE SWINGS (1/2 LEFT, 1/2 RIGHT)

.2 RUN W/ HAMMER

40 SLEDGE SWINGS

.2 RUN W/ HAMMER

30 SLEDGE SWINGS

.2 RUN W/ HAMMER

20 SLEDGE SWINGS

.2 RUN W/ HAMMER

10 SLEDGE SWINGS

.2 RUN W/ HAMMER

“FRAN”

21-15-9

1)THRUSTERS

2)PULL-UPS

FOR TIME

REST

REST

4 ROUNDS FOR TIME

15 HANG CLEANS

15 KETTLEBELL OVERHEAD SWINGS (2 HANDS)

15 PULL-UPS (ANY)

15 SAUSAGE SLAMS

15 VERT. AB THRUSTS

“4-CORNER UGLY”

(ON A .1 RECTANGULAR COURSE) (OR FOOTBALL FIELD)

1)20 PUSH-UPS

2) 10 TWO FOOTED TIRE IN/OUTS

3) 20 SIT-UPS

4) 20 FULL SQUATS W/SAUSAGE

4 ROUNDS FOR TIME

REST

REST