Archive for: April 2009

“SARAH P.”

6 ROUNDS FOR NEW PEOPLE/10 FOR VETS.–FOR TIME

20 SLEDGEHAMMER SWINGS

10 BURPEES

.1 RUN

REST

5 ROUNDS FOR TIME

15 BACK SQUATS (25/45)

20 AB-MAT SIT-UPS

10 PULL-UPS

“B & B”

(AND, THAT AIN’T NO BED AND BREAKFAST)

15 MINUTES

START WITH ONE BURPEE AND ONE BOX JUMP IN THE FIRST MINUTE

ADD ONE OF EACH IN EACH SUCCEEDING MINUTE, ON THE MINUTE, FOR 15 MINUTES

REST

REST

“DIRTY THIRTY”

30 REPS EA FOR TIME

PUSH-UPS

OVERHEAD SQUAT W/BAR OR MORE

2 HAND KETTLEBELL OVERHEAD SWING

VERT. AB THRUST

ROPE SKIP

21-15-9

DEAD LIFT (30-50 OR MORE)

PUSH PRESS (20/30)

WALL BALL

ONE HAND SNATCH W/DB

REST

5 ROUNDS FOR TIME

10 BACK SQUATS (25/40 OR MORE)

20 SAUSAGE SLAMS

30 AB-MAT SIT-UPS

100 JUMP ROPE

“HELEN”

3 ROUNDS FOR TIME

.3 RUN

21 TWO HEND KETTLEBELL OVERHEADS

12 PULL-UPS

REST

REST

5 ROUNDS FOR TIME

10 DEADLIFTS (40KG,25KG)

.2  MILE RUN

5 ROUNDS FOR TIME

15 PUSH PRESS (65/45)

10 FRONT SQUATS (SAME)

5 BURPEES