RMSDF

1.16.09

Warm up

Up the Ladder by 5's

5 KB Swings

5 Squats

5 knee tucks on ball ( hands on the floor with feet on the ab ball, tuck the knees to your chest)

10 Swings

10 Squats

10 knee tucks

Continue as high as you can in 20 minutes

Cool down 25 crunches on the ball, 25 oblique crunches on ball

1.15.09

Warm up

Complete as many rds as possible in 20 minutes

25 each side: KB or Med Ball Wood Choppers

25  V-sit ups

25 jumps w/knees to chest

1.14.09

10 KB Lunges  35M/15W

10  Grasshoppers

10 Burpees

20 KB Lunges

20 Grasshoppers

20 Burpees

then 30 & 40 of each. Then go back down the ladder 30,20 &10

1.13.09

Warm up

4rds for time:

25 Thrusters

25 push ups

cool down

100 jumping jacks

2 minute bridging: front and each side

1.12.09

Warm up:
30 seconds each, 3 rounds
Push ups,sit ups, lunges & jump rope

complete as many rds in 20 minutes as you can

10 KB swings

10 Push Press

10 Turkish Get ups

cool down

40 crunches

1.09.09 Lisa

Warm up with a partner.  1 minute each exercise

 Med Ball Work

• Chest pass
• over head throw
• Rotational Toss 1 minute each side

1 minute each station. 20 minutes

1. Rower
2. L-sits or L-Hangs
3. KB Squats
4. Front Bridge

1.08.09 Britt is Evil

1 minute of jump rope
1 minute of S.Leg Touch Downs (30 seconds each side)
1 minute of Dive bombers
1 minutes of dips

Complete as many rds in 20 minutes as you can

 10  Jump squats
 10  Single leg touch downs (10 on each side)
 10  Dive Bomber push ups
 10  Dips

1 minute of jumps rope
1 minute of S.Leg Touch Downs (30 seconds each side)
1 minute of Dive bombers
1 minutes of dips

1.07.09 Dice

A roll of the dice

roll dice the one on the left is the exercise from the list below, the other is the number of reps

1. abs your choice
2. pull ups
3. KB swings
4. Thursters
5. double unders
6. jumps with knees to chest

warm up 5 minutes of jump rope 25 minutes no rest of DICE

1.6.09

For Time:

•  100 push ups
• 100 burpees no push up at bottom
• 100 sit ups
• 100 kb wind mills 50 each side

you must complete each exercise before moving to the next

1.5.09

Welcome 2009

tabata 8 sets  of each exercise  20seconds  of max work 10 seconds rest:

• mt. climbers
• reverse crunches
• squats
• knees to elbows