Saturday 03.01.08 - Leapin for the Leap Year

7 rounds of:
Broad Jump Short Track Down & Back (40 yards)
Push-ups x 20

Cut-off time on getting through the rounds is 20 minutes. Focus on height more than distance on Broad Jumps and landing in good athletic base. Perform Push-ups on the track.

Thursday 02.28.08 - 50 down to 5

50 Air Squats
45 Double Unders or 180 Single Jump Ropes
40 Push-ups
35 Sit-ups
30 Jumping Pull-ups
25 Thrusters (Empty Bar)
20 Hip Extensions
15 Box Jumps
10 Deadlifts (with DB’s that equal 1/2 Bodyweight)
5 Pike Push-ups

If you finish under 20 minutes, repeat the cycle until you hit the 30 minute mark.
If you’re up for it, double each exercise for 100 down to 10

Wednesday 02.27.08 - Hump Day

5 rounds of:
Run 800M (Long Hallway Down & Back x 4)
KB Swings x 30 (Guys use 24 kg, gals use 16 kg, beginners use 12 kg)

Tuesday 02.22.08 - B2B Tabata’s

4 minutes of:
Bottom to Bottom Tabata Squats
Rest 2 minutes
4 minutes of:
Short track SPRINTS (Same work to rest ratio as tabatas)
Rest 2 minutes
4 minutes of:
Bottom to Bottom Tabata Squats

Monday 02.25.08 - Motley Crew

For Time:
50 Double Unders or 200 Single Jump Ropes
25 R/L Walking Lunges
25 Wall Ball (Guys 20 lb ball, gals use 14 lb ball)
20 Knees to Elbows
30 Kettle Bell Swings (Guys use 16 kg, gals use 12 kg)
30 Sit Ups
25 Hip Ext
25 Hang Squat Clean (Guys use 20 lb DB’s, gals use 10 lb DB’s)
30 Push Ups
400 Meter Run (Long Hallway Down & Back x 2)

Saturday 02.23.08 - Class WOD

21 - 15 - 9 rep rounds of:

Burpees
Heavy KB Swings (Guys use 24 KG, Gals use 16 KG)
Dynamax Slam Ball (Guys use 14 lb ball, Gals use 10 lb ball)

This is a short workout so make sure you blaze through it!!

Feel free to go on a run for a cool down.

Thursday 02.21.08 - The Good Ole Days

For Time :
Run 1/2 mi or 400M (Long Hallway Down & Back x 2)
Jump Pull-ups x 30
Run 1/2 mi or 400M (Long Hallway Down & Back x 2)
Push-ups x 50
Run 1/2 mi or 400M (Long Hallway Down & Back x 2)
Sit-ups x 70
Run 1/2 mi or 400M (Long Hallway Down & Back x 2)
Air Squats x 90

Wednesday 02.20.08 - Aww, not the abs

For Time or if you go through everything in under 20 minutes then Rounds in 20 minutes:

KB Swings x 25
Leg Raises x 25 (Sub any lower abs exercise)
KB Swings x 25
Flutter Kicks x 25 R/L (Sub any lower abs exercise)
KB Swings x 25
Sit-ups x 25
KB Swings x 25
Scissor Flutter Kicks x 25 R/L (Sub any lower abs exercise)
KB Swings x 25
Hollow Rocks x 25 (Sub any lower abs exercise)

Pick an appropriate KB size and go for it.

For Time:

Double Unders x 100 (Single Jumps x 400)
Rope Climb x 3 trips
1 Mile Bike Sprint
Pull-ups x 15
800M Run (Long Hallway Down & Back x 4)
Pike Push-ups x 15

Monday 02.18.18 - Leg and Lung Crank

4 rounds of:
Air Squats x 24
Jump Squats x 24
Alt. Static Lunges x 12 R/L
Split Jumps/Jumping Lunges x 6 R/L

Go through the rounds for speed, form, and depth