Wednesday 10-1-2014

Warm Up

*Lot trips

*Gymnastics Bear Crawl/Reverse Bear Crawl

*Sideways Bear Crawl Down and Back

*Spiderman Crawl/Samson Stretch

*Soldier Kicks/Broad Jump

*PVC Stretches

then

5 Rounds For Time:

15 KB Swings 53/35

100m Run with KB in Left Front Rack

100m Run with KB in Right Front Rack

6 KB Thrusters (3 Left/3 Right)

Cash Out:

Tabata Decline Row

Find Your Corners

3 Min Wall Drill

Tuesday 9-30-2014

Happy Birthday Joey!!!!!!!!

(Do not let that man out of the building without birthday burpees!!!)

Warm Up

*30 Jumping Jacks

*2x High Knees/Buttkickers

*2x Carioca/Back Pedal

*Gymnastics Bear Crawl/Revers Bear Crawl

*Inchworm + Scorpion/Samson Stretch

then

Back Squat 5×2

Supine Ring Rows 3×8

then

8 Min AMRAP:

5 Pull Ups

10 Power Clean 115/75

20 Double Unders

Cash Out:

:20 on/:10 off x ??? 

Plank Holds

(Tabata time format. Rounds determined by last man standing.)

Monday 9-29-2014

The Race For the Cure team has been set up. If you haven’t already, you can go here to register and join our CF Texarkana team. 

Warm Up

*Lot Trips

*Knee Pull/Foot Pulls

*Lunge/Spiderman Crawl

* 2 Rounds of Cindy

then

For Time:

500m Row

400m Run

25 Box Jumps 24/20

30 Burpees

25 Box  Jumps 24/20

400m Run

500m Row

Cash Out:

50 Strict Abmat Sit Ups

3 x 12 KB Romanian Deadlift

Tuesday 9-23-2014

Warm Up

*Lot Trips

*Spiderman Crawl/Soldier Kicks

*Over and Under the Fence/Lunge

*Inchworm/Burpee Broad Jump

then

Front Squat 5×3

Push Press 5×3

then

“Fran”

For Time:

21-15-9

Thrusters 95/65

Pull Ups

Cash Out:

Tabata Row

100 Double Unders (in as few sets as possible)

Endurance:

Max Effort Hill Sprints 

10x:30 sec 

Rest 2 min

*Use a hill, inclined road, treadmill, etc

Monday 9-22-2014

Warm Up

*300m Row

*Gymnastics Bear Crawl/Reverse Bear Crawl

*Sideways Bear Crawl Left/Sideways Bear Crawl Right

*Spiderman Crawl/Samson Stretch

*PVC Stretches

then

Turkish Get Up Instruction

then

For Time:

50 Sit Ups

21 Turkish Get Ups 53/35

50 Sit Ups

15 Turkish Get Ups 53/35

50 Sit Ups

9 Turkish Get Ups 53/35

Cash Out:

3×12 Hip Extensions/Good Mornings

2 x 400m Run

1 Min Rest

Friday 9-19-2014

Warm Up

*Lot trips

*Soldier Kicks/Spider Man Crawl

*Gymnastics Bear Crawl/Reverse Bear Crawl

*2x High Knees/Carioca

*Inchworm/Samson Stretch

then

10 x 2 Min Rounds:

3 Rounds of:

5 Toes to Bar

7 Hand Release Push Ups

9 Squats

*AMRAP of KB Swings with remaining time out of the 2 min. 53/35

*Rest 1 Min between rounds

*Score total KB Swings for all 10 rounds

Cash Out:

Stretching and Mobility