Wednesday
1/5/11
"Stephen"
30-25-20-15-10-5
situps
back extensions
knees to elbows
95lb deadlift
Thursday
1/6/11
How many rounds in 20 min
5 pullups
10 shoulder press
row 250m
Friday 1/7/11
4 rounds
100 jump rope
25
wallballs
15 kb swings
bear crawl 2 squash courts down and back
Monday 1/10/11
every
min on the min 5 burpees. what ever is left over
in the minute do Thrusters until you reach 100
Tuesday 1/11/11
3x
run .25
21
pullups
30 box jumps
Wednesday 1/12/11
2x
25
kb swings each arm
50 crunches w/ball
25 dips
50 russian twists
25 pushups
50 ball slams
25 kb push prs each arm
50 flutter kicks
Thursday 1/13/11
5 rounds
body weight bench prs 12
max rep curls
then:
1000m row
Friday 1/14/11
5 rounds
50 walking lunges w/ball
10
knees to elbows
10 burpees
wall sit 1 min
Monday
1/17/11
5 rounds
run .25
12 burpees
12 shoulder prs
Tuesday
1/18/11
7 rounds
7 front squats
7 deadlifts
7 pullups
Wednesday 1/19/11
as many rounds in 20 min
10 wallballs
10 kb swings
10 box jumps
Thursday 1/20/11
3 rounds
row
350m
15 knees to elbows
bear crawl down and back
3 min on the stepper
20 v- ups
25 russian twists
100
jump ropes
Monday 1/24/11
Fight gone really bad
4 rounds/ 30sec rest in between
rounds
1 minute at each station
wallball
box jumps
sumo deadlift high pull
push press
row
Tuesday 1/25/11
how
many rounds in 20 min
5 clapping pushups
7 pullups
10 dips
Wednesday
1/26/11
3 rounds
run .50
10 burpees
50 squats
10 knees to elbows
Monday
1/31/11
225 deadlift - 21
run .25
deadlift- 18
run .25
deadlift- 15
run .25
deadlift-12
run.25
Tuesday
2/1/11
3 rounds
thrusters 15
pullups 21
burpees 15
Wednesday
2/2/11
3 rounds
box jumps 20
knees to elbows 10
jump rope 150
walking lunges 50
then
row 1000m
Thursday
2/3
3x
run .28
28 pushups w/ball
28 v-ups
28 wallballs
28 kb swings
Monday
2/7/11
box jump 50
kb swings 50
situps 50
run 1/2 mile
bear crawl down and back
1 min plank
ball slams 50
Tuesday 2/8/11
30-20-15-10-5
kb shoulder press each arm
pullups
Wednesday 2/9/11
AMRAP 20 MIN
5 knees to elbows
10 burpees
15 wallballs
Thursday
2/10/11
8 rounds
10 thrusters
12 box jumps
250m row
Friday 2/11/11
5 rounds
15 deadlift
10
pullups
15 bent over row
10 curls
Monday
2/14/11
run 1 mile
20 pullups
20 pushups
20 back extensions
20 dips
run 1 mile
Tuesday
2/15/11
5 rounds
5 shoulder prs
10 burpees
15 kb swings alt arms
Wednesday
2/16/11
4 rounds
box jump w/ med ball 15
v ups 20
jumping lunges 25
russian twist 30
row
500m
Thursady 2/17/11
5 rounds
MAX rep chest prs
Max rep pullups
Friday 2/18/11
run 1 lap
30 wallballs
1
min plank
run 1 lap
25 pushup on ball
1 min wallsit
run 1 lap
20 burpees
1 min mountain climbers
run 1 lap
Monday 2/21/11
"cindy"
amrap in 20
5 pullups
10 pushups
15 squats
OR
"mary"
5 handstand pushup
10 1 legged squats alt
15 pullups
Tuesday 2/22/11
3 rounds
15 knees to elbows
200 jump rope
20 v-ups
10 ball slams
25 russian twists
run .25
Wednesday 2/23/11
deck of doom
spades
- deadlifts
hearts- kb swings
clubs- thrusters
diamonds- burpees
do the number of reps as the card calls for.
joker- bear crawl
Thursday 2/24/11
4 rounds
row 500m
wallballs 20
box jumps 20
Friday
2/25/11
3 rounds
50 walking lunges
10 pullups or 5 L pullups
50 crunches
20 push prs
FUN DAY MONDAY
obstacle course
2/28/11
bear crawl down to turf
sprint back
grab kettle bell and carrying it under
punching bag
10 tire flips in place jump in and out
10 burpees
left foot hop through ladder
10
wallballs
right foot hop back through the ladder
10 box jumps 24in
put 6 bars back in bracket
50
rope count
hurdle jumps- walk around desk crawl under desk and back under hurdles
100 jump rope
monkey
bars across grab kettle bell and cross finish line!
THEN:
run 1 mile
Tuesday 3/1/11
In
Honor of the Coast Guard
5 rounds
row 500m
10 pullups
20 pushups
30 situps
40 squats
Wednesday
3/2/11
3 rounds
run .25
21 deadlifts
15 box jumps
9 dips
Thursday 3/3/11
every min on the min for 10
5
thrusters
6 knees to elbows
7 kb swings
then
4 rounds
10 bench prs
10 sumo deadlift high pulls
50 crunches
Friday3/4/11
4
rounds
wallballs 25
burpee pullups 10
ball slams 15
jumping lunges 25
Monday
3/7/11
AMRAP IN 20 MIN
5 shoulder press
10 front squats
150m row
Tuesday 3/8/10
5 rounds
run .25
20 box jumps
20
wallballs
Thursday 3/9/11
4
rounds
pullups 12
kb swings 12
burpee 12
Thursday
3/10/11
row or run .25 or 500m
deadlift 20
row or run .50 or 1000m
deadlift 40
row or run .25 or 500m
deadlift 20
then:
3
rounds
20 v- ups
20 russian twist
50 crunches
Friday
3/11/11
3 rounds
jump rope 150
walking lunges 50
jump rope 150
clapping pushups 10
jump rope 150
ball slams 20
Monday 3/14/11
7 rounds
10 wallballs
10 pullups
Tuesday
3/15/11
4 rounds
15 deadlifts 225lb
20 box jumps
run 1 lap
Wednesday
3/16/11
amrap in 15 min
185lb bench prs 3 reps
135lb front squat 5 reps
Friday 3/18/11
Run 1 mile
100 crunches
50 ball slams
1 min plank alt hands and elbows
25 russian twists
10 knees to elbows
Monday 3/21/11
"Weaver"
4
rounds
10 L pullups
15 pushups
15 pullups
15 pushups
20 pullups
15 pushups
Tuesday
3/22/11
2 rounds
run 2 laps
60 sit ups
50 kb swings
40 wallballs
30 box jumps
Wednesday
3/23/11
7 rounds
shoulder prs 10
burpees 10
Thursday
3/24/11
5 rounds
7 deadlifts
10 knees to elbows
row 500m
Friday
3/25/11
AMRAP in 15
15 walking lunges
10 dips
5 squat into box jump
Monday
3/28/11
3 rounds
run 1 lap
50 squats
20 pushups
15 pullups
Tuesday
3/29/11
20-15-10-5
Thrusters
Burpees
Monday 4/4/11
3 rounds
run 1 lap
10
box jumps
12 sumo deadlift high pull
10 burpees
15 shoulder prs
Tuesday
4/5/11
75 squats
20 pullups
15 dips
50 squats
15 pullups
10 dips
25 squats
10 pullups
5 dips
Wednesday
4/6/11
4 rounds
row 500m
bear crawl
knees to elbows 10
clapping pushups 8
v ups 10
Thursday
4/7/11
amrap in 20 min
run 1 lap
deadlift 6
wallballs 10
Monday
4/11/11
Every minute on the minute do 8 thrusters then the rest
of the minute do pullups until you hit
50 pullups
Then: Run 2 laps
Tuesday 4/12/11
3 rounds
50 walking lunges
10
knee to elbow
15 box jump
10 v ups
1 min wall sit
20 ball slams
Thursday 4/14/11
3 rounds
run 2 laps
50
back extensions
50 situps
Friday
4/15/11
4 rounds
box jump 10
burpees 15
wallballs 20
ball slams 25
Wednesday 4/20/11
4 rounds
tire flips 20
jump
rope 2 minutes
thrusters 15
plank 1 minute
Thursday 4/21/11
5 rounds
max body weight bench
prs
15 burpees
250m row
Friday
4/22/11
10 rounds
10 wallballs
10 deadlifts
Monday
4/25/11
run 1/2 mile -2 laps
25 walking lunges
20 knees to elbows
30 crunches
25 box jumps
run 1/2 mile
Tuesday 4/26/11
5 rounds
7 dips
10
burpees
12 pullups
Then;
row 1000
Wednesday
4/27/11
jump rope 150
25 v ups
100 crunches
jump rope 100
25 russian twist
100 crunches
jump rope 50
25 ball slams
100 crunches
jump rope 100
plank hands and elbows
100 crunches
jump rope 150
Thursday 4/28/11
amrap in 20 min
6
wallballs
8 tire flips
10 pushups
Friday
4/29/11
run 2 laps
kb swings 30
box jump 21
run 1 lap
kb swings 15
box jump 25
run 2 laps
kb swings 20
box jump 9
Monday
5/2/11
4 rounds
Deadlifts 15
run 1 lap
burpees 15
Tuesday
4/3/11
AMRAP in 20 min
5 pullups
10 box jumps
15 knees to elbows
Wednesady
5/4/11
30-25-20-15-5
kb swings
wallballs
shoulder prs
Thursday
5/5/11
3 rounds
run 1 lap
50 walking lunges w/ball overhd
50 situps
Friday 5/6/11
1000m
row
50 back extensions
30 burpees
20 dips
1000m row
Monday
5/9/11
5 rounds
95lb thruster 15
pullups 15
Tuesday
5/10/11
run 3 laps
30 crunches w/ball
30 ball slams
30 russian twist
run 2 laps
20 knees to elbows
20 v-ups
20 burpees
run 1 lap
1 min plank
1 min right side plank
1 min left side plank
Thursday 5/12/11
4
rounds
pullups 10
wallballs 25
Friday
5/13/11
AMRAP IN 20 min
run 1 lap
bear crawl down and back
max rep clapping pushups
Monday 5/16/11
jump rope 100
30 kb swings
30 dips
30 back ext
30 crunches
30 bicep curls
200 jump rope
20 kb swings
20 dips
20 back ext
20 crunches
20 bicep curls
100 jump rope
Wednesday
5/18/11
4 rounds
run 1 lap
10 knees to elbows
20 wallballs
10 burpees
Thursday
5/19/11
5 rounds
pullups 15x
bench prs 155 15x
front squat ( ur choice lb) 15x
