Tuesday, March 31, 2009

Workout of the Day

Sprint intervals.

4x400m 2:00 rest between sprints
5x200m 1:00 rest between intervals
6x100m :30 rest between intervals

Post results to comments.

Monday, March 30, 2009

Workout of the Day

7 rounds for time:

Run 200m
15 Jump Squats
10 Dive-Bomber Push-Ups
10 L-Pull-Ups

Post time to comments.

Sunday, March 29, 2009

Workout of the Day

4 rounds for time:

7 Bar muscle-ups (Sub 4 pullups and dips for each muscle up if you are unable to do them)
Run 200m
14 Pistols , alternating legs ( 7 each leg)

Post results to comments.

Saturday, March 28, 2009

Workout of the Day

Perform as many rounds as possible in 20 minutes:

5 L- Pullups
10 Divebomber Pushups
15 Jump Squats

Post rounds to comments.

Friday, March 27, 2009

Workout of the Day

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:

Pull-Ups
Burpees
Handstand Push-Ups

Post time to comments.

Thursday, March 26, 2009

Workout of the Day

Sprint intervals:

4x400m 2:00 rest between sprints
5x200m 1:00 rest between intervals
6x100m :30 rest between intervals

post results to comments

Wednesday, March 25, 2009

Workout of the Day

4 rounds for time:

Run 400m
25 Box Jumps
25 Pullups
25 Pushups

Post time to comments.

Tuesday, March 24, 2009

Workout of the Day

10 rounds for time:

10 Push-Ups
20 Jump Rope Double-unders (Rope makes two passes for each jump)
10 Sit-Ups
20 Lunge-With-Twist (Alternating legs, 10 each side)
10 Back Extensions

Post time to comments.

Monday, March 23, 2009

Workout of the Day

5 rounds for time:

4 TGU's each side
10 KB Snatches each side
Run 200m

Post time to comments.

Sunday, March 22, 2009

Workout of the Day

3 rounds of the following, 1:30 rest between circuits:

Handstand Push-Up x 5 immediately followed by Clap Push-Ups x 5

Pistol or weighted Pistol x 5 (each leg) immediately followed by Jump Squats x 10

L-Pull-Up or Weighted Pull-Up x 5 immediately followed by Clap Pull-Ups x 5 (kipping pull-up + clap)

After finishing 3 total rounds , finish with Front Plank and Side Plank x 2:00 each.

Saturday, March 21, 2009

Workout of the Day

5 rounds for time:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Post time to comments

Friday, March 20, 2009

Workout of the Day

For time:

10 Burpees
Run 800m
15 Burpees
Run 400m
20 Burpees
Run 200m
25 Burpees
Run 100m

Post time to comments.

Thursday, March 19, 2009

Workout of the Day

4 rounds of:

20 Kettlebell swings
15 Thrusters
10 Box jumps

Post time to comments

Wednesday, March 18, 2009

Workout of the Day

Rest Day

Creating a gym....


Raw Beginnings


Dry wall is up


Let there be light


We've got track lighting!


Cutting stall mats


We have a floor!!!


A Spartan's haven


The gym is complete


Well, it could still use more paint...


Rings, a necessity for building true strength


Parallettes, Kettlebells, and other toys.



Custom Plyo boxes


Pull-up bar


We're ready for you....Are you ready?

Tuesday, March 17, 2009

Workout of the Day

5 Rounds for time:

10 Burpees
10 Pull-ups
10 Kettlebell Swings
10 Box Jumps

Post time to comments.

Monday, March 16, 2009

Workout of the Day

Max rounds in 20 minutes of :

5 Pull-ups
10 Push-ups
15 Deck Squats

Post rounds to comments.

Friday, March 13, 2009

Workout of the Day

Warm-up then perform 3 sets of max dead hang pull-ups, resting 2-3 minutes between sets.

5 Rounds for time of:

50 Squats
Max Push-ups

Choose between max handstand push-ups, modified handstand push-ups (feet elevated), or regular push-ups based on your current ability.

Post time to comments