In this moment the only thing holding you back is your own fear. Allow your fear to drive an motivate you beyond what you think you can do. Remember courage is not the lack of fear, but acting in spite of it.
Rx'd
3 rounds:
60-sit-ups
50-squats
40-push ups
30-box jumps or box step-ups
20-KB swings
10-burpees
Rest 2 minutes between each round
Post time to comments
Thursday, September 29, 2011
Wednesday, September 28, 2011
Tuesday, September 27, 2011
Wed, 28, 2011
10 rounds for time:
10 wall balls
20 walking lunges.
rest 3:00 minutes
,then
Run 800m, rest 1 minute, Run 400m as fast as possible.
Post times to comments.
10 wall balls
20 walking lunges.
rest 3:00 minutes
,then
Run 800m, rest 1 minute, Run 400m as fast as possible.
Post times to comments.
Monday, September 26, 2011
Tues, Sep 27, 2011
"Helen"
Rx'd
3 rounds for time:
Run 400m
21 KB swings 53/35
12 pull-ups
Scaled
3 rounds for time:
Run 400m
21 KB swings 35/20
12 assisted pull-ups
post times to comments
Rx'd
3 rounds for time:
Run 400m
21 KB swings 53/35
12 pull-ups
Scaled
3 rounds for time:
Run 400m
21 KB swings 35/20
12 assisted pull-ups
post times to comments
Sunday, September 25, 2011
Mon, Sep 25, 2011
4 sets of 5 minutes of work:
10 Burpees
10 Kettlebell swings
20 Double unders or 60 single under jump rope
10 Thrusters
4 minutes of active rest (jog.bike,etc.) between each set
post number of cycles completed each round to comments
10 Burpees
10 Kettlebell swings
20 Double unders or 60 single under jump rope
10 Thrusters
4 minutes of active rest (jog.bike,etc.) between each set
post number of cycles completed each round to comments
Friday, September 23, 2011
Fri, 23rd,2011
"workshop workout"
Rx'd
18 down to 3 Air squats
3 up to 18 Burpees
Scaled
18 down to 3 Air squats
3 up to 18 Push-ups
First preform 18 air squats, then 3 burpees/push-ups. After each round you will subtract 3 air squats and add 3 burpees/push-ups.The workout is complete once you complete 3 air squats and 18 burpees/ push-ups.
rest 4 minutes
,then run 400M x2
post times to comments.
Rx'd
18 down to 3 Air squats
3 up to 18 Burpees
Scaled
18 down to 3 Air squats
3 up to 18 Push-ups
First preform 18 air squats, then 3 burpees/push-ups. After each round you will subtract 3 air squats and add 3 burpees/push-ups.The workout is complete once you complete 3 air squats and 18 burpees/ push-ups.
rest 4 minutes
,then run 400M x2
post times to comments.
Thursday, September 22, 2011
Wednesday, September 21, 2011
Wed, 21th, 2011
Rx'd
In 20 mins complete as many rounds as possible(AMRAP):
10 push ups
15 walking lunges each leg
20 kettlbell(kb) Sumo high pulls 55lbs/30 lbs
Run 400 meters(.25 on treadmill)
Scaled
In 15 minutes complete as many rounds as possible(AMRAP)
5 push ups
10 walking lunges each leg
15 sumo high pulls 35lbs/20lbs
Run 400 meters(.25 on treadmill)
When you see something like 55/35 in a workout the first number is the weight for men and the second number is for women.
Watch the video to learn the sumo high pull.
Post Rounds completed to comments.
In 20 mins complete as many rounds as possible(AMRAP):
10 push ups
15 walking lunges each leg
20 kettlbell(kb) Sumo high pulls 55lbs/30 lbs
Run 400 meters(.25 on treadmill)
Scaled
In 15 minutes complete as many rounds as possible(AMRAP)
5 push ups
10 walking lunges each leg
15 sumo high pulls 35lbs/20lbs
Run 400 meters(.25 on treadmill)
When you see something like 55/35 in a workout the first number is the weight for men and the second number is for women.
Watch the video to learn the sumo high pull.
Post Rounds completed to comments.
Monday, September 19, 2011
Tues, Sep 20th, 2011
Rx'd and Scaled
1 mile time trial
Rest 2:002x400m(.25 on treadmill), rest 1:00 in between
Post mile times to comments
Mon, Sep 19, 2011
Rx'd
5 rounds for time of:
50 squats 100 jump ropes
,Then finish with 2 rounds of:
Run .25(treadmill) as fast as possible(AFAP)
10 burpees
Scaled Version
3 rounds for time of:
35 squats
100 jump ropes/ or 5o box step ups( each leg)
,Then finish with 1 round for time of:
Run/jog .25(treadmill)
10 push ups
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