RMSDF

2.27.09

5 pull ups
10 push ups
20 Squats
30 Sit ups
100 yrd sprint

4 rd for time

2.26.09

KB Squats 5,5,5,5,5 as heavy as possible

cool down 100 death valley's

 

2.25.09

Tabata:

KB sumo high pulls

dips

jumps squats

Cindy & Cody pushing it through Bear Crawls

2.24.09

stations for time:  30 seconds each / 30 seconds rest after all three 20 minutes, cool down with abs

knees to elbows

push ups or bridge

mt climbers

2.23.09

with a partner or solo complete the following for time, only one person works at a time.

200 KB Swings

100 pistols

2.20.09

5 rds for time:

10 box jumps

10 push ups with your feet elevated on your box

5 Knees to elbows

20 Mt Climbers

Will's Nantucket Beach Work Out: Make Dad shovel & build castle's for the entire day at the beach.

2.19.09

Every Minute on the Minute for 15 minutes

start with 2 Burpees and 2 Sit Ups the first minute, each minute after add two rep. So the first minute you do 2 of both the 2nd minute 4 reps 3rd minute 6 reps and so on.

Count up for the first 10 minutes then starting counting down the last 5 minutes

2.18.09

Partner Work Out: Only one person can work at a time. complete the following totals as a team for time.

Knees to elbows 50 reps

KB Swings  100 Reps

Push ups   50 Reps

Sit Ups 100 Reps

Med Ball Slams 50 reps

2.17.09

For Time:

100 Squats

100 Sit Ups

2.16.09

Complete as many rds as possible in 20 minutes:

KB Wind Mills 5 per side

20 Air Squats or Jumps Squats

20 Reverse Crunches