Monday 11/18/13

Social Run 7PM 

Balance
2 X 10
Woodchopper # ______
Flyes  #_______
Twist/Punch  #_______
Run  #_______

Strength and Endurance
3 X 8
Thruster #_______
Push Up
rest 60 sec

50-40-30-20-10
Squats
Double Unders

EZ 15-30 minutes

Monday 9/23/13

Balance
2 X 12
Woodchopper
Flyes 
Twist/Punch 
Run 
Hip Lean

Strength and Endurance
3 X 10
Thruster
Push Up

For Time  
30 Clean and Jerk

EZ 15-30 minute run

Thursday 7/11/13

Ohh Thank Heaven
4 Rounds For Time
800 m run
7 Inchworms w/ push ups
11e One Arm Thruster (35/20)
13 Burpees
400 m run

*Rest 60 seconds between rounds.  *Subtract 3 minutes off total time.

REMEMBER TO GET YOUR FREE SLURPEE TODAY!

Wednesday 4/24/13

15 minute walk/run

Core Exercises
Physioball Complex...perform 2 X 10...slow and controlled
1. Quadruped
2. YTA
3. Ball Transfer
4. Runners Lunge (10 second hold)
5. Bridge

Strength and Endurance
10 Pullups
15 Manmakers
30 Thrusters
60 Double Unders
30 Thrusters
15 Manmakers
10 Pullups

*Manmaker and Thruster weight is same.
*Manmaker exercise is ...
Pushup
Plank row
Pushup
Plank row
Pushup
Standup and push press
This is One Rep!
Repeat

Thursday 4/11/13

Back to basics...one of our workouts from the beginning...Pre-2010.

Strength
5X5 Deadlift
Increase weigth each set

Interval Strength and Endurance
2 Rounds for Time
400 meters
15 burpees
30 sit ups
15 close grip push-ups
30 squats
800 meters
15 thrusters (25/15)
30 low-back extensions aka YTAs
15 hands off push-ups
30 walking lunges with bicep curl (25/15)
400 meters

Wednesday 4/10/13

15 min EZ walk or run

Strength 3 Rounds For Time
21 Wall Ball
15 Push Ups
9 Thrusters

Balance Physioball Walk Out Complex 10 Rounds
Walk out
Push up
In/Out
Side2side
Walk in

Tuesday 4/8/13

Endurance and Speed
8 X 400 ... EZ 400
10 burpees between runs

Strength
Every 30 seconds perform one power clean and 2 thrusters for 4 minutes.  Maximum load possible.