RMSDF

2.13.09

FOR TIME:
 5 pullups
10 Swings
10 Sit ups
10 Burpees
10 pull ups
20 swings
20 sit ups
20 burpees
15 pull ups
30 swings
30 Sit ups
30 Burpees

2.12.09

Tabata Bridging: 30 sec work, 10 seconds rest

Front Bridge x 8

L & R Side x 8 each

Tabata 20sec/10
Bent over rows x 8
bench press

2.11.09

25 thrusters

400 m run or 4 minutes jump rope

25 box jumps

25 push ups

4 rds for time

25 thrusters

400 m run or 4 minutes jump rope

25 box jumps

25 push ups

4 rds for time

2.10.09

Ninja's Mother

Do each station for 1 minute no rest between stations  5 rds

KB Swings 53/35

front bridge

KB Squats  106/70 two bells

Side bridge 30 seconds each side

Bear Crawl forward and backwards

Do each station for 1 minute no rest between stations  5 rds

KB Swings 53/35

front bridge

KB Squats  106/70 two bells

Side bridge 30 seconds each side

Bear Crawl forward and backwards

2.9.09

Warm up:

4 RDS for Time of:

25 KB Swings
25 Box Jumps
25 Reverse Crunches
25 Russian Twist's

2.6.09

warm up:

400

100 Push ups
100 Squats
100 Sit ups
100 MT Jumps

For Time

2.5.09

    Warm up: Run Weather Permitting

100 Pull Overs

50 KB Nose Breakers

50 Coffin Sit Ups with or without weight

2.4.09

Warm Up:

Max # of KB Windmills in 15 Minutes

 total reps each side x weight = your score

2.3.09

        Warm up:

complete 4 rds for time of:

10 Push ups
20 Thrusters
30 Wood chopper ball slams (15 each side)
40 Superman holds ( hold the position for 2 sets of 20 seconds)

2.2.09

    Warm Up : With 50 sit ups & 3 minute of jump rope

30 Seconds of KB Swings
30 Seconds of Front bridge
30 Seconds of MT Climbers
30 Seconds of Abs

30 seconds Rest

Repeat for 20 minutes

Cool down
Summer 08 in Grand Lake