033012

AMRAP 28

cone run

10 kb swings

10 knees to elbows

10 push-ups

10 box jumps

032812

AMRAP 20

Cone Run (lunge on way in between cones)

20 Mtn Climbers

15 Ab Mat Situps

5 Burpees

032712

AMRAP 25

Cone run

20 Russian KB Twists

15 KB Swings

10 push-ups

5 pull-ups

032612

A. 10 Goblet Squats, 7 Ring Rows, cone run

B. 7 SDHP, 10 Box Jumps, cone run

12 minute each with 1 minute rest between A and B

032312

AMRAP 25

10 KB Swings

15 Push-ups

Cone Lunges

30 second plank

we will lunge down and back between the 2 cones

032112

AMRAP 20

10 Toes to bar

10 box jumps

10 Burpees

Cone Run

032012

4 rounds

AMRAP 3

10 KB Swings

10 Push-ups

rest minute

AMRAP 3

10 Push Press \ Wall Balls

10 Air Squats

Rest 1 minute

031912

AMRAP 25

7 SDHP

7 Goblet squats

7 pull-ups

7-burpees

rest 1 minute

031412

AMRAP 20

5 Pull-ups

10 SDHP with Kettlebell

15 Sit-ups

Cone Run (Lunge last 25 ft.)

031312

AMRAP 25

Cone Run

10 Box Jumps

10 1 arm presses (5 each)

10 Push-ups

031212

AMRAP 20

Cone Run

20 Squats

5 Burpees

030912

AMRAP 30

Loop Run

20 Squats

15 Sit-ups

10 KB Swings

5 Burpees

*Remember this Sunday we will be putting up the pull-up bar at 8:30 if anybody would like to come and help*

030712

2 rounds

A.) AMRAP 5

5 Pull-ups

10 Box Jumps

15 Squats

rest 2 minutes

B.) AMRAP 5

5 KB Push Press (each arm)

10 push-ups

15 situps

rest 2 minutes

030612

AMRAP 20

Cone Run

10 SDHP KB

5 Burpees

10 KB Swings

030512

2 rounds
AMRAP 12 (6 each)
A.) 10 Box jumps, 10 Push-ups
B.) 10 Pull-ups\Ring Rows, 45 Single Skip\15 Double Unders

Good Reading below on nutrition:


http://www.robbwolf.com/2012/03/05/testimonial-this-is-a-true-story/

030212

AMRAP 25

Cone Run

5 Pull-ups

10 Burpees

15 Squats

030112

AMRAP 20

Cone Run

15 KB Swings

15 Sit-ups