Tuesday's Workout

Warm-up
1/2 mile run or 1 mile on bike

Strength
30 back extensions
50 sit-ups
30 kettle bell swings

Complete 21-15-9-15-21 reps for time of:
  • Squats
  • Push-ups
  • 100 Skips on the jump rope (Or 200 m row)
  • Bicycles (Right elbow touches left & left elbow touches right know to count as 1 rep)

Friday Workout

Warm-up
  • .5 miles on bike
  • 50 Sit ups
  • 50 GHD back extensions
Stretch

Workout
  • Row 1000m or Run 800m
  • 40 kettlebell swings (M:53#/W:35#)
  • 3 burpees
  • Row 750m or Run 600m
  • 6 kettlebell swings
  • 10 burpees
  • Row 500m or Run 400m
  • 9 kettlebell swings
  • 15 burpees
  • Row 250m 0r Run 200m
  • 10 kettlebell swings
  • 12 burpees

Tuesday's Workout

Warm-up:
Run 800 m
50 push ups

Strength:

30-25-20-15-10-5

  • Ab Mat Sit ups
  • Air Squats

Workout:

Run/Row

Complete 5 rounds for time.

  • 400 Meter run
  • 500 Meter Row

Thursday's Workout

Warm up
500 m row

Strength
100 squats

Workout
5 rounds:
20 kb swing,
20 sit up,
20 push press,
800m run

Tuesday's Workout

Warm-up
Run 800 m

Strength:
Front squat: 3-3-3


Workout:
"Tailpipe"
3 rounds for time
500m Row
2 KB hold in the rack position (1.5/1pd)
Completed with a partner! Partner A completes a max effort 250m row while partner B holds 2 kettlebells on his chest or a 95/65lb BB locked out overhead. After completion of the row the team switches.
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Monday's Workout

Warm-up

800 m run

Strength

4 Rounds – Not for time

  • 10 crunches
  • 20 Russian Twists
  • 20 plank knees to elbowsz

Workout

40, 30, 20, 10

Squats and Push Ups

Sunday

Happy birthday to me :-) and happy easter

Rest day

Saturday's workout

Run for 15 min

Friday Workout

Warm up
1000 m row

Strength
Every partner gets a GHD machine. Each person will be get to 100 GHD sit ups. While one person is doing GHD sit ups, the partner will be in plank position. You can break up the sets any way you want.

Workout
"Michael" (modified)

3 rounds for time
400 m run
25 sit ups
25 back extensions/supermans (availability of machine)

Thursday's Workout

  • Warm-up
  • 800 Meter Run

  • Strength
  • Tabata Squats
  • Followed by 3 rounds of.
    • 25 ab mat sit ups
    • 25 back extensions

Work-out

Complete the below 4 times.

  • 4 Minutes of minutes of as many rounds as possible.
    • 3 Push Ups
    • 6 Dumbbell Push Press’s
    • 9 Squats

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