Run 5K
Todays Workout (3/7/10)
March 10th, 2010Todays Workout (3/6/10)
March 10th, 2010“Fire Fight”
Metcon-Timed
50 Min./10 Min. Each Round
Row 300M<1 min. 3x 30 Sec. Rest
AD 20 Cal.<1 min. 3x 30 Sec.
400M Run
20 Thrusters
10 Burpee Pull-Up
20 KB Swings
10 Gladiators
20 MB Plyo
10 Olympic High Pull
Todays Workout (3/5/10)
March 10th, 2010“Fight Gone Worse”
5 Rounds of 1 minute of the following exercise. 1 Min. Rest Between Rounds. Record Total Reps.
25 Yard Shuttle Run
KB Swing M:24kg F:16kg
Row/Airdyne (Cal)
Burpees
Squat Clean M:95 F:65
Todays Workout (3/4/10)
March 9th, 20101) 2 Rounds (Timed)
150 Jump Rope
40 Whip Smash
20 SandBag Turkish Get-Ups M:60 F:20
500M Row
10 Pull-Ups
20 Cal. Airdyne
20 Weighted Sit-Ups M:45 F:25
40 Ring Back Row
20 Burpee Box Jump
20 MB Toss-Up
10 Ring Pull-Ups
2) 10 Min. Stretch
Today’s Workout (3/3/10)
March 8th, 20101) Assessment Workout
2) 3 Rounds (Timed)
2 Mat Push
20 Squats
20 Lunges
20 Jumping Lunges
50 Mat Jumps
3) 3 Rounds (Timed)
20 Cal. Airdyne<1 min./500M Row
20 Goblet Squat M:28kg F:24kg
40 MB Side To Side Toss
30 Sumo Squat HP M:75 F:45
20 BB Russian Twist w/Lunge M:25 F:10
4) 100 Sit-Ups
100 Hanging Flutter
100 Hanging Scissor
30 Super Mans
