Workout 10-28-2016 LEPRECHAUN

Warm up: 10 squats, 10 squat thrust, 50 mountain climbers, 50 JJ LEPRECHAUN One round for time! 1,000m run 2 sled push = 200 feet all the way down and back 200m ski 50 squats 50 kettlebell swings 100 mountain climbers 1000m bike 50 DB curls 1000m air bike 100 mountain climbers 50 kettlebell swings […]

Workout 10-26-2016

Warm up: 10 burpees, 100 JJ “Mesquilin” 15:00 AMRAP: 5 thrusters 10 squat thrust to standing dumbbell press 5/5 snatches 10 ABMAT sit-ups Finish 1 is mandatory: 500m row (towards class) Finish 2 is optional: double unders 2:00 (individual)

Workout 10-24-2016

Warm up: 10 squats, jump squats, squat thrust, push ups, 50 JJMobility: side lunge  “Pennywise” double AMRAP  15:00/5:00/15:00 Part 1 5 burpees 5 kettlebell high pulls from floor 5 roll up sit-ups  Break 5:00 Part 2  10 chest press 5/5 kettlebell one arm rows  20 bicycles  *only whole rounds will count*

Workout for 10-21-2016

Warm up: 20 jump squats, 20 lunges, run 200 Mobility: hams and quads  Strength: 15:00 for one rep max deadlift (part of the challenge) “Leatherface” 15:00 AMRAP 10 KB deadlift  10 curl and press  10 jump squats 50 mountain climbers 

Workout for 10-19-2016

Warm up: 50 JJ, 50 mountain climbers, 25 squats “Samara” 40/20 X 5 X 5 Row Wallball Lateral Box Jumps V-Crunches Bear crawl Finish: 5:00 snatch set! Unlimited hand switches, any weight. Score is weight times reps.  Extra credit: 2:00 hand stand push ups 

Workout for 10-17-2016

Warm Up: 10 squats, 10 jump squats, 10 push ups, 10 squat thrusts, 10 burpees “Carrie” 30:00 AMRAP Ladder 5, 10, 15, 20, 25…and on and on… Push Ups Kettlebell High Pulls Plate knee tuck  200m run Finish: easy slow 500m row **Points: each completed round = 50 points. Only fully completed rounds get points!!!**

Workout for 10-16-2016

warm up: 20 squats, 40 mountain climbers, 200m run  “Double Trouble Freddy” One round for time: 30 deadlifts 30 DB curls 30 box jumps 30 KB swings 30 skull crushers 300 yard run 30 skull crushers 30 KB swings 30 box jumps 30 DB curls 30 deadlifts  Finish: 3:00/0:30 box steps, row

Workout for 10-10-2016

warm up: 20 jump squats, 50 jumping jacks Mobility: 10 Hindu push ups, 1:00 each side half dragon fly 5 rounds:  2,4,6,8,10 Bench press  10,8,6,4,2 pull ups 12 DB bent rows 24 KBHP 24 plank jacks  Finish: Dracula’s Burpee Challenge…

Workout for 10-7-2016

warm up: 20 lunges, 20 squats, squat thrust “Pinhead” One 3:00 round each station – 1:00 rest ***count your reps!!!*** BB back squats KB snatches  Slamballs Step back lunges  Ski (meters) Finish: Wall sit for time – 0:30 = 100 points Individual: 0:30 pull up = 500 points each round

Workout for 10-5-2016

warm up: 20 squats, 20 lunges, 20 push ups, 400m run “Mike Meyers”  One round for time 25 wallballs 50 kettlebell swings 50 abmat sit-ups 25 wallballs 25 squat thrust 50 KBDL  25 wallballs 25 curl and press 500m row 500m run