Workout 3-27-09

as many rounds as possible in 20 minutes of:
5 pullups
8 dips
11 air squats

Workout 3-26-09

Warm up with Joint Mobility

Row 1500 meters for time.

Workout 3-25-09 Bring a rope!

WARM UP

• Line to line warm up (3pt line to 3pt line on a basketball court)
• Lunge walks forward
• Lunge walks backward
• Kick walks forward
• Over hurdles (turn around at 1/2 way)
• Under hurdles (turn around at 1/2 way)
• Broad jumps
• Bear walks forward
• Bear walks backward

PRACTICE:

Double Unders - spend about 5-10 minutes working on double unders.

WORKOUT

As Many Rounds as Possible in 20 minutes of:

1. 10 broad jumps
2. 10 push ups
3. 20 double unders

3-24-09 Workout KB's and Running

Warm up with
Joint Mobility
1 round of
25 jumping jacks
10 push ups
10 sit ups

Practice
Press
Push press
Push jerk

Learn
Split Jerk

Workout
3 rounds for time of:
3 press, 3 push press 3 push jerk 3 split jerk
Run length of gym down and back

Workout for 3-18-09

Warm up

Joint Mobility
Warm Up - 2 Rounds of
10 Push ups
10 Sit ups
10 Air squats

Workout

As Many Rounds as Possible in 20 minutes of

20 Jumping Jacks
10 Sit ups
5 Dips

Workout Thursday 3-12-09

Warm up with joint mobility

Workout with jumprope:

Single unders or jumping jacks if you don't have a jumprope
Sit ups.

50, 40, 30, 20, 10

For time.

Workout 3-11-09

Warm up with joint mobility then 2 rounds of 10 push ups, 10 sit ups, 10 squats.

Workout for time:
20 sprints for the length of the basketball court with 10 seconds rest between each sprint.

Workout 3-10-09

Warm up - across floor

Practice Dead lifts w/PVC and Front squats w/PVC

Workout:
5x5 KB dead lifts - practice total tension

Tabatas swings
Tabatas squats

Workout 3-09-09

Warm up with Joint Mobility

Start with pull ups, do as many as you can

Workout:
20 jumping jacks
10 sit ups
5 dips

20 minutes - as many rounds as possible.

Workout for 3-6-09

Warm up in Racquetball Court with
1 length of the court of:

Lunge walks forward
Lunge walks backward
Kick walks
Walk over hurdles
Walk under hurdles
Broad jumps
Carioca right/left
Bear walks forward
Bear walks backward

Practice air squats
3x10

Workout
Row 3000 meters for time
Post time

Workout for 3-4-09

Warm up with Joint Mobility then
2 rounds of
10 push ups
10 sit ups
10 air squats

Workout:
5 rounds for time of
Lunge walks length of basketball court
Hold handstand with feet against wall for 30 seconds