2.19.2015

Funday

Every Minute On The Minute for 10:00:
   EVEN: 20 KB Swings
    ODD: 10 Dips

Rest as needed, then...

   100 Hollow Rocks 


2.18.2015

Thursday


    5 pull-ups
   10 push-ups
   15 squats
    5 pull-ups
   10 push-ups
   15 squats
   Row for calories

*Rest 1 minute between rounds. 
Post calories rowed each round


2.17.2015

Wednesday

Bear Complex: 5 Rounds of 7 Reps
*to be completed on a 4min. Interval

1 Rep= once through the complex:

    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Jerk

*be conservative with the weight to start and challenge yourself in the later rounds

2.16.2015

Tuesday

*2 Rounds for Max Reps of:
    Wallballs  (20/10*)
      -Rest 1:00
    Toe-2-Bar
      -Rest 1:00
    Box Jumps (24/20*)
      -Rest 1:00
    Double Unders
      -Rest 1:00

*1 minute ON - 1 minute OFF format





2.15.2015

Monday

HAPPY PRESIDENT'S DAY!

Complete a 16min Run for Max Distance

*at the 3, 6, 9, & 12min mark complete 10 Burpees