1) 3 Rounds (Timed)
2 Mat Push
20 KB Swing M:28kg F:24kg
10 Box Jump
2) Find Thruster Weight for Fran.
3) “Fran” (Timed) Goal:<7min.
21, 15, 9
Thruster M:95 F:75
Pull-Ups
4) Airdyne 50 Cal. (Timed)
Row 500M (Timed)
Todays Workout (3/10/10)
March 10th, 2010Todays Workout (3/9/10)
March 10th, 20101) 3 Rounds (Timed)
20 Push-Up To Dip
30 Windshield Wiper
20 Surrenderers M:15 F:8
30 MB OH Wall Toss Sit-Up
20 Olympic Deadlift 50% BodyWeight
30 Ring Jack To Fly
20 Lateral Hops
30 Toes To Wall
2) 1 Mile Run (Timed)
3) 100 Jacknife
100 Ball Brige Leg Curl
Todays Workout (3/8/10)
March 10th, 20103 Rounds (Timed)
40 KB High Pull M:44kg F:28kg
30 GH Rev Hyper-Extension
40 Weighted Lunges M:45 F:25
30 KB Swings M:24kg F:16kg
40 Push Press M:75 F:45
250 Jump Rope
50 KTE
50 Hollow Rock
50 GH Sit-Ups
Todays Workout (3/7/10)
March 10th, 2010Run 5K
Todays 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
