RMSDF

12.25.08

Merry Christmas!

We will be closed through Jan 2. Castle Rock will be open Sat Jan 3 for open workouts.

We wish you all a HAPPY and HEALTHY NEW YEAR!!

Make it so by sticking to your workouts and eating healthy.

Closed

12.23.08

Tabata of:

Kb swings

Thrusters

Suit case carries

Bear Crawls forward & backwards

12.22.08

100 Pull ups

100 Squats

100 Push Ups

100 Sit ups

for time in any order

12.19.08

12.19.08

Tabata 8 rds each 20 seconds work 10 seconds rest. 

push ups or pull ups

rower

reverse crunch

med ball slams

12.18.08

20,40,60  seconds of:

squats, sit ups  & pull ups

repeat 4 times

Do 20 seconds of each exercises then 40 & 60 with no rest between rds

12.17.08

21, 15, 9

Thrusters 

Mt. Climbers

42, 30, 18

 

12.16.08

Monster Bridging

10 jumping jacks ( j.j)

1 min Front bridge (f.b)

20 j.j

2 min f.b

30 j.j

 3 min f.b

10 burpees

4 min f.b

20 burpees

 1 min left & right side bridge (s.b)

30 burpees

2 min l & r s.b

10 hand stands

2 min l & r s.b

20 hand stands

12.15.08

10 push ups

10 KB swings

10 Knees to Elbows (K2E)

20 push ups

20 Swigs

20 K2E

30 push ups

30 swings

30 K2E

40 push ups

40 swings

40 K2E

50 push ups

50 swings

50 K2E

scale it: try count by 5's