Tuesday 09.01.09 - Let’s get outside

Air Squats x 100
KB Turkish Get-ups x 5 R/L (Guys use 16 kg, Gals use 10 kg)
Walking Lunges x 50 R/L
KB Turkish Get-ups x 5 R/L (Guys use 16 kg, Gals use 10 kg)
Walking Lunges x 25 R/L
KB Turkish Get-ups x 5 R/L (Guys use 16 kg, Gals use 10 kg)
Air Squats x 50
KB Turkish Get-ups x 5 R/L (Guys use 16 kg, Gals use 10 kg)

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Monday 08.31.09 - From Caly

5 rounds for time of:
Max reps of Pull-ups without dropping
Broad Jumps

Complete 30 total reps each round. So, if you do 20 pull-ups and then drop, you do 10 broad jumps to finish the set. If you can perform 30 pull-ups without dropping, drop after completing rep 29 and do 1 broad jump for your set.

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Saturday 08.29.09 - Saturday Scramble

A little running, a little lifting..come find out to what extend of each!

Friday 08.28.09 - Use bands, get range of motion!

For time:
15, 13, 11, 9, 7, 5, 3, 1 reps of HSPU
Alternated with
1, 3, 5, 7, 9, 11, 13, 15 reps of L-pull-ups
Use bands for assistance if needed to achieve full range of motion.

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Thursday 08.27.09 - X Marks the Spot

For time:
Broad jump down the hallway to end of carpet. Count your reps. Reps for everything else = X
Double Unders x X
Deadlift x X
Double Unders x X
Box Jumps x X
Double Unders x X
Ring Dips x X
Double Unders x X
Rower x X Calories

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Wednesday 08.26.09- Class WOD

Rounds in 15 minutes of:
Push-ups x 10
Pull-ups x 10
Sit-ups x 10

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Tuesday 08.25.09 - Class WOD

Back Squat x 5, 5, 5
Then:
5 rounds of:
Double Unders x 1 minute
KB Swings x 1 minute
Handstand Holds x 30 sec
No rest between rounds.

Post loads and then total reps to our message board.

Monday 08.24.09 - You get plenty o’ rest

90 seconds of work followed by 90 seconds of rest of:
Rope Climb Ascent
Short track down and back sprints (touch the line at each turn around)
Plank Hold
Burpees
Split Jumps

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Saturday 08.22.09 - Overhead & Upside Down

5 rounds of:
Power Snatch x 3 (Guys use 135 lb, Gals use 90 lb)
OH Squat x 5 (Guys use 135 lb, Gals use 90 lb)
HSPU x 7 (Guys use 135 lb, Gals use 90 lb)

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Friday 08.21.09 - And 3 to grow on

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Walking Lunge 100 ft.
3 Pull-ups
3 Sit-ups

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