Monday, April 26, 2010

no weight work out 04/26

AFAP

Two rounds

75 lunges
15 burpees

4-18

Sunday, April 25, 2010

no weight work out 04/25

As many rounds as possible in 15 minutes

20 lunges
10 squat thrusts
5 clapping push ups

If you can not complete a clapping push up push off the ground hard enough just to clear your hands a little bit.

Saturday, April 24, 2010

no weight work out 04/24

AFAP

Five rounds

20 lunges
15 back extensions

Friday, April 23, 2010

no weight work out 04/23

AFAP

Two rounds

50 box jumps
30 squat thrusts ( burpee without the push up)

Thursday, April 22, 2010

no weight work out 04/22

AFAP

How about some more 50 stuff?

50 burpees
50 Hanging knees to elbows (K2E), do your best to get those knees up to your elbows on each rep.

no weight work out 04/21

AFAP

50 day

50 pull ups
50 sit ups
50 push ups
50 lunges
50 back extensions

Do not partition the reps, finish one exercise before moving to the next. Remember do you best to always push the full range of motion.

Monday, April 19, 2010

no weight work out 04/20

AFAP

Four rounds:

25 squats
20 lunges
10 pull ups

no weight work out 04/19

AFAP

Three rounds:

40 lunges
40 squats
20 push ups

no weight work out 04/18

Killer track workout!

Five rounds:
Sprint 400 Meters ( run as hard and fast as you can )
Rest Four minutes

no weight work out 04/17

AFAP

Three rounds

40 squat thrusts
10 push ups

Friday, April 16, 2010

no weight work out 04/16

AFAP

two rounds

50 box jumps
12 pistol squats (supported)

Thursday, April 15, 2010

no weight work out 04/15

AFAP

Four rounds

30 squats
20 lunges
10 push ups
5 pull ups /inverted rows

no weight work out 04/14

AMRAP in 10 minutes

15 tuck jumps
10 lunges

no weight work out 04/13

AFAP

Four rounds

30 squats
30 lunges

Monday, April 12, 2010

no weight work out: 04/12

AFAP

Big leg day!!

Finish the first before moving to the second:

100 air squats
100 squat thrusts ( burpee without the pushup)

4-4

Sunday, April 11, 2010

no weight work out: 04/11

AMRAP

15 minutes

15 tuck jumps
10 dive bomber pushups