Monthly Archives: January 2013

HAPPY BURPEE MONTH!!  Your goal is 700 burpees in the month of February.  Only 25 burpees a day!    Friday, February 1   WarmUp: Run/Row/Jump 1 minute of each movement: bottom-to-bottom squats / push-ups / sit-ups / lunges / tiger … Continue reading

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Thursday, January 31   WarmUp: 2 rounds of: Sprint to end of parking lot (75% effort first round) High skips back to gym 5 tire flips 10 MB OH sit-ups 20 windshield wipers   Strength: Week #5 Deadlift   WOD: … Continue reading

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Wednesday, January 30   WarmUp: Run/Row/Jump 2 rounds of: 15 MB cleans 15 KB swings 10 pistols (5/side) 5 dive-bomber pushups   Strength: Week #5 Shoulder Press   WOD:  3 RFT 15 power cleans (135/95) 200 m run 20 back extensions … Continue reading

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Tuesday, January 29   WarmUp: Run or Row 3 rounds of: 10 knee tuck and lunge 10 GHD sit-ups 10 MB jump and squat 5 HSPU   Strength: Week #5 Front Squat   WOD:  12-min AMRAP 15 deadlifts (165/123) 15 … Continue reading

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Monday, January 28   WarmUp: 3-min double-under practice 20 bicycle abs (R+L=1) 15 ring rows 15 squat jump pull-ups 1 minute hold each of: handstand squat   Strength:  Week #5 Deadlift   WOD:  Tabata Push-ups Wall balls Row (for calories) … Continue reading

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