10 Min Row

Row for max distance in 10 minutes.

**Tomorrow is "Motivation Day" at 0830 hrs.

400 m Push Ups

For 12.30.10

400 m Run
50 Push Ups
400 m
50 Push Ups
400 m
50 Push Ups
400 m

Rest Day

Have a good day off.

Saturday will be our "Motivation Day." It would be good to have everyone there to kick off the new year.

Turning 30

For 12.28.10

30 Squats
30 Push Ups
30 Walking Lunges
30 Shoulder Press (65/45)
30 Sit Ups
30 KBS
30 Back Extentions
30 Power Cleans (65/45)

Thrashed Legs

For 12.27.10

1-2-3-4-5-6-7

Front Squat (Body Weight)
Push Ups

The Lord's Day

A day of rest.

Merry Christmas

5K Run

Have a Merry Christmas Eve.

PVC Mile

For 12.23.10

All exercises to be done with PVC pipe.

25 Back Squats
25 Front Squats
25 OHS

400 m Run

25 Shoulder Press
25 Push Press
25 Push Jerks

400 m Run

50 Squat Cleans

400 m Run

50 Snatches

400 m Run

Rest Day

Have a good day off.

***NO workout here on Christmas Day.

No Joke

For 12.21.10

21-15-9

Push Press (115/75#)
Box Jumps
Pull Ups

Mrs Burpee

For 12.20.10

As many burpees as you can in 20 min. 3-2-1...GO!

The Lord's Day

A day of rest.

*Please check yesterday's comment section.

Death By Press

Do 1 set the 1st minute, 2 sets the 2nd minute, etc, until you can't do all the reps in the minute provided. Then, back off 2-3 sets and continue for another 5 minutes.




1-Shoulder press

1-Push press

1 Push jerk

Run or Row

Pick your poison day.

***The gym is open again in the AM starting tomorrow.

Better Than Botox

For 12.16.10

Dorinda came up with the name, blame her!

3 rnds for time of:

500 m Row
21 Burpees
400 m Run

Rest Day

Have a good day off.

Cindy

For 12.14.10

AMRAP in 20 min of:

5 Pull Ups
10 Push Ups
15 Squats

Tabata Something Else

For 12.13.10

Tabata: 20 sec of work w/10 sec of rest between each round.  8 rounds for each exercise for a total of 32 rounds.

Pull Ups
Push Ups
Sit Ups
Squats

The Lord's Day

A day of rest.

***For the AM peeps, this next week is going to be a little dicey. I am going to a school Mon-Fri day watch hours, so it will be up to Kris to open the gym for you gals.

Freebie Day

Work on a skill of your choosing, going heavy of course!

5K Run

Log Jam

For 12.09.10

This workout will be at the Calvin Track immediately following kid drop-off.

200 m, 10 Push Press (95/65), 10 Pull Ups
200 m, 9 Push Press, 9 Pull Ups
200 m, 8 Push Press, 8 Pull Ups
etc to....
200 m, 1 Push Press, 1 Pull Up

Rest Day

Have a good day off.

**Tomorrow's workout will be at the Calvin Track immediately following kid drop-off.

***I won't be around on Saturday morning, so if Mike is around, he will lead the workout.

Family & Friend WOD

For 12.07.10

10-9-8-7-6-5-4-3-2-1

Wall Balls
Abmat Sit Ups
Box Jumps
OHS (45#)
KBS

Enough

For 12.06.10

21 Back Squats (135/95)
400 m Run
15 Back Squats
400 m
9 Back Squats
400 m

The Lord's Day

A day of rest.

Shoulder Press Max

3-2-2-1-1-1

***No AM workout here today.

5K Run

The Tune Up

For 12.02.10

3 rounds for time of:

400 m Run
12 Bodyweight Deadlifts
12 KBS
12 Pull Ups

Rest Day

Have a good day off.