Workout Wednesday 5-27-09

Warm up
Joint Mobility
2 rounds of
10 squats
10 situps
10 push ups


Workout
As many rounds as possible in 20 minutes
Row 500 meters
5 pull ups

Post how many rounds you get

Workout for Tues 5-26-09

Warm up
Joint Mobility
1 round of

• 10 burpees
• 25 jumping jacks

Workout
5 rounds for time of
Lunge walks length of basketball court
20 push ups
30 sit ups

Workout Friday 5-22-09

Warm up

Joint Mobility

Lunges Forward

Kicks Forward

Step over hurdles

Step under hurdles

Broad jumps

Bear walks

WOD

4 rounds for time

Run around the gym 2x

50 air squats

Workout for 5-21-09 - Lunge for it!

Warm up

10 Squats

10 Sit ups

5 Pull ups

Workout

7 rounds for time of: 

10 Lunge walks forward

10 Push ups

10 Lunge walks backwards

10 Sit ups

5-20-09 Workout

Row Row Row your boat!

Warm up:

Joint Mobility

10 Dips

10 Pull ups

10 Air Squats

Row 2000 meters for Time

5-19-09 Workout

Warm up with Joint Mobility

10 pushups

10 situps

10 broad jumps

Practice

KB Clean and Jerk

KB push press

KB Swing high pull

KB Snatches

Strength

5x3 Turkish Get ups

Chipper - 3 rounds for time

10 snatches r/l

10 clean and jerks r/l

10 swings r/l

10 push press r/l

10 swing high pulls r/l

5-13-09 Workout

Warm up

Joint mobility

From 3pt line to 3pt line (under the basket)

Lunge walks

Kick walks

Over hurdles

Under hurdles

Carioca

Broad jumps

Bear walks

Workout:

"Cindy"

Complete as many rounds as you can of 

5 Pull ups

10 Push ups

15 Air Squats

Workout for 5-9-09

Warm up
Joint Mobility

2 rounds of:
10 squats
10 push ups
10 sit ups

Workout
As Many Rounds as possible of:
Run length of gym (down and back)
Max pushups

Great workout today

Today we did 5 rounds for time of:

10 KB swings
10 Burpees
10 Sit ups

This was a pretty rough workout, but it was awesome to see Terri and Kee push through it.

It's cool to see folks progress as you work with them over time. When I first started training them 1/2 of a Tabata's squats worked them pretty hard. A week ago we did "Tabatas This" and they did a great job. Great stuff.