CF-021209
February 12th, 2009
FOR TIME:
45 Double Unders
45 Squat Clean = 2 x 45# DBs
45 Ring Dips
45 Double Unders
WF-Fetch It
January 30th, 2009
Set up Cones 25 paces or 75 feet apart.
Sprint 50m out and 50m back (From baseline)
10 pushups (at baseline)
SB Walking Lunges from baseline to other cone (SB on left one way, then right)
10 Push-ups
SB Lateral Toss (To cone and back, face the same way)
10 Push-ups
Repeat for 30 Minutes or 3-5 rounds
RT-Minute Drill 1
January 28th, 2009
30 sec x Burpees
30 sec x Mountain Climbers
30 sec x Jumping Jacks
30 sec x Push-ups
30 sec x BW Squats
30 sec x MB Slams
Rest 30-60 Sec
Repeat 4-6 times
RT-Power Circuit 4
January 28th, 2009
5 x Belly-Ups
5 x MB Slam
5 x Burpees
5 x Band Pulls or Rows or Pull-ups
Repeat 10 for time
RT-Power of 5
January 28th, 2009
10 Burpees
20 Hammer Swings
30 Lateral Jumps
40 Push-ups
50 BW Squats
5 Rounds for Time