Friday 12/31/2010

Deadlift 5-5-3-3-3-1-1-1

Optional 2nd workout: 8 rounds

5 pullups
10 pushups
15 squats

Wednesday 12/29/2010

Warmup 10x3:

OHS
Lunge stretch
Pass-thrus

Workout: AMRAP, 5min on/2min rest each station

I. (10 KB swings/10 box jumps)
II. (10 thrusters/10 SDHP-75lb/55lb)
III. (10 DB push press/10 pushups)

Monday 12/27/2010

Warmup 5-10-15 reps:

Good mornings
Snatch presses
OHS

Workout: 7 rounds:

10 power snatches (115/75)
15 situps

Wednesday 12/22/2010

Workout:

(Power clean + left lunge + right lunge + press)x50

(95/65)

Monday 12/20/2010

Warmup-
(1 1/4 squats + PVC Passthrus)x15x3

Workout:

AMRAP/each station (3min on/1min rest):

I. 10 pullups + 7 K2E
II. 10 deadlifts (135/95) + 7 pushups
III.10 KB swings + 7 wallballs
IV. 10 situps + 7 DB thrusters

Wednesday 12/15/2010

Warmup x3x10:

Good mornings
OHS lunge
DB press

Workout 3 rounds:

DB squat cleans (30-25-20) (20-15-10)
Squat (135-115-95) (95-75-55)
Ring rows
Row

1 min on/45 sec rest

Monday 12/13/2010

Warm-up x3:
10 pushups
15 squats

Strength workout:

Squat 5x5
Bench press 5x5

Friday 12/10/2010

Warmup x3x15

Good mornings + OHS + PVC pass-thrus

Workout: 10 rounds

Deadlift x15 (135/95)
Bar pushups x15

Wednesday 12/08/2010

21-18-15-12-9 reps:

Power snatch (95/65)
Wallballs
Box jumps

Monday 12/6/2010

Total rounds in 20 minutes:

10 deadlifts (135/95)
20 elevated pushups
30 jumping squats

Friday 12/03/2010

Warmupx3x10:

pushups + pvc pass-thrus + press

Workout:

Bench press + dips
20-16-12-8-4-8-12-16-20

*Not for time

Wednesday 12/01/2010

Warmup: 6-12-18

Lunge stretch
Pushups
Good mornings

Workout:

Squat 80-64-50-32-16-8
KB swings 40-32-25-16-8-4
Pullups 20-16-12-8-4-2

Monday 11-29-2010

Warmup: 5-10-15 reps
(pushups-squats-lunge stretch-pass thrus)

Workout: 21-18-15-12 reps

SDHP (75/55)
KB Swings (55/35)
Dips
Wallballs
Push press (75/55)

Friday 11-26-2010

Back squat 5-5-5-5-5-5-5
10 pullups after each round of squats

Wednesday 11-24-2010

Warmup x3:

10 good mornings
10 sec lunge stretch L + R
10 1 1/4 squats

Workout:

-Run 800
-50-40-30-20-10 reps situps + box jumps
-Run 400

Bring your cold weather gear; happy birthday Jessica

Monday 11/22/2010

Warmup x3-4

(5 good mornings + 8 DB lunges + 10 DB presses)

Workout: Total rounds in 20 minutes:

08 SDHP (95/65)
11 pushups
14 OHS w/PVC

Friday 11/19/2010

Warmup:
1000 pushups
1000 situps (except Mar)
1000 squats
Run 3 miles

Workout: "Lil Steve"

1:00min on/:20 sec off x2 rounds:

DB step-ups (30/20)
Pullups
Row (cal)
SDHP (75/55)
KB swing (55/35)
K2E

Thanks to Steve for finding my previously unreleased workout video from @1990; this workout is in your honor, my NASA friend

Wednesday 11/17/2010

Warmup: 25 of each

Good mornings
Situps
PVC pass-thrus
OHS

Workout: Total rounds/20 minutes

05 deadlifts (245/135)
13 pushups
09 box jumps

Monday 11-15-2010

90 seconds to complete 3 reps of the following:

Power clean + front squat + push press + back squat + press (95/65)

10 rounds; rest is the remainder of the 90 seconds left in each round after your three reps

Friday 11/12/2010

Warm-up x1-2

10 pullups
20 pushups
30 squats

Workout

Bench press 30-1-20-1-10-1
25 Situps between each round

Rest legs; workout not for time.

Wednesday 11/10/2010

Warmup x3:

05 good mornings
10 pushups
15 OHS

Workout: 5 rounds

06 front squat(105/65)
09 push press (105/65)
12 power cleans (105/65)
15 back squats (105/65)

Happy birthday USMC, 235 years old. Formed by patriots in 1775, Tonne Tavern, Philadelphia, PA.

Monday 11/08/2010

Warmup x3:

05 good mornings
10 lunges
15 sec bar hangs

Workout 50-40-30-20-10 reps:

KB swings (55/35)
K2E's
Pushups

Monday November 1, 2010

Warmup 7-14-21 reps:

PVC OHS
PVC Pass-thrus
Lunge stretch

Workout:

Tabata squats
2 minutes push press (75/45)
Tabata Situps
2 minutes pushups
Tabata Wallballs

Friday 10/29/2010

3 rounds:

Wallballs
Push press (75/55)
Box jumps
SDHP(75/55)
Row (calories)

1 min/max reps each exercise. 1 min rest between rounds

Wednesday 10/27/2010

Warmup x3-4:

11/4 squats x5
Snatch balance x5
Lunge stretch x10 sec

Workout I:

Back squats 3-3-3-1-1-1

Workout II:

1-10 pyramid:

Box jumps
Wallballs
Clapping pushups

Monday 10/25/2010

Warmup x3:

Lunge x10
Low back stretch x10 sec
Lunge stretch x10 sec

Workout:

-Run 1/2 mi
-21-15-9 reps:
Deadlift (225/135)
Pullups
K2E
-Run 1/2 mi

The weather is supposed to be @60 tomorrow morning; if raining, we will have alternate workout. Not too many days left to run

Friday 10/22/2010

Warmup x3-4:

Low back stretch x10sec
OHS x10
Sotts press x10

Workout, for time:
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift (175/115)
20-19-18-17-16-15-14-13-12-11 reps:
Pushups (hands off floor)
3 pullups each round

For pushups, hands come off the floor each rep at the top. 10 deadlifts-20 pushups-3 pullups-9 deadlifts-19 pushups-3 pullups-etc...

Wednesday 10/20/2010

Warmup x3:

PVC pass-thrus x10
Lunge stretch x10 sec each leg
Snatch balance w/pvc x5

Workout: Be Nice to Shoulders Day

Run 1/2 mile
50-35-20 reps: Back squats + box jumps
Run 1/4 mile

Monday 10/18/2010

Warmup x3:
(Ft squat x3 + push press x7 + back squat x3)

Workout: 21-18-15-12-9-6-3 reps:

SDHP (95/65)
Push press (95/65)
Dips

*22 min max

Friday 10/14/2010

Warmup x3 (squats x7 + push press x7 + lunge stretch x7sec)

Workout: "Suzanna-batas"

20 seconds on/10 seconds off:

Bench press
Situps
Jumping pullups
Jumping Squats
Rows

Happy B-Day Suzanne

Wednesday 10/13/2010

Warmup x3:
Situps x10 + Snatch balance x5

Workout:

5 minutes/AMRAP:
5 pullups + 10 squats
Rest 1 minute
5 minutes/AMRAP:
5 floor to overhead + 10 KB swings
Rest 1 minute
5 minutes/AMRAP:
5 DB squat cleans + 10 pushups

Monday 10/11/2010

Warmup x3:

5 OHS + 5 push press + 5 pullups + 10 PVC pass thrus

Workout:

Bench Press 10-9-8-7-6-5-4-3-2-1 +
Sit-ups 20-19-18-17-16-15-14-13-12-11

NO time component; rest day for legs

Friday 10/08/2010

Warmup: 3 rounds

10 OHS reverse lunge
10 PVC pass thrus

Workout:

100 pull ups
100 pushups
100 sit-ups
100 squats

We are now returning to a new cycle of workouts, though we will continue the strength + conditioning workouts intermittently. Good luck to Kim, Jessica, Suzanne, and Chuck in their race this weekend.

Wednesday 10/06/2010

Warmup 5-10-15 reps:

Lunge stretch
Good mornings
PVC pass-thrus

Workout I

Back squat 5-5-5-5-5

3 rounds

30 KB swings
12 pull ups
Run 200m

Monday 10/4/2010

Warmup x3

10 ft squat
10 push press

Workout I

Bench press 5-5-5-5-5

Workout II

50-35-20 reps:

Back squat (75/45)
Elevated pushups

Friday 10/01/2010

Warmup: 5-10-15 reps

DB push press + squat + good mornings

Workout I

Overhead press 3-3-3-1-1-1

Workout II

7 rounds

SDHP x15 (85/65)
Poosh-ups x15

Wednesday 09/29/2010

Warmup: (PVC pass-thrus x10 + OHS lunge x8 + Pushups x6) x3

Workout I:

Weighted Pull-ups 3-3-3-1-1-1

Workout II:

6 rounds:

Sit-ups 40 seconds
Rest 20 seconds
Wallballs 40 seconds
Rest 20 seconds

Monday 09/27/2010

Warmup: (10 reps of OHS, pushups, pull ups)x3

Workout: dead lift 3-3-3-1-1-1

Total rounds in 12 minutes:

7 bar pushups
6 dead lifts (115/65)
5 power cleans (115/65)
4 push press (115/65)

Friday 09/24/2010

Workout I:

Power snatch 3-3-3-1-1-1-1

Workout II: total roinds in 10 minutes:

7 hang power snatch (95/45)
7 dips
7 K2E

Wednesday 09/22/2010

Warmup: (DB lunge x8/low back stretch/OHS stretch/pushups x8)x3-4

Workout I:

Pause back squat 5-5-3-3-3-1-1-1

Workout II:

21-15-9 reps

Thrusters (95/65)
Pullups

Monday 09/20/2010

Warmup x3-4:

Pullups x5
Pushups x 10
PVC OHS x15

Workout:

Part I:

Bench press 5-5-5-3-3-3

Part II:

Floor to overhead (135/95)x30,, for time

Friday 09/17/2010

Warmup: (DB lunge x8 + WB x8 + OHS x8)x3

Workout: Tabata's

Deadlift (135/95)
Hang power snatch
Back squat
Push press

Wednesday 09/15/2010

Warmup: 1-6 reps:

OHS
DB press
Lunge stretch x10 seconds

Workout: 7 rounds

7 pull ups
7 K2E
7 pushups
7 DB thrusters
7 KB swings
7 push press (95/65)
7 SDHP (95/65)

Monday 09/13/2010

Warmup: Run 5 miles

Workout: 20 minutes/total rounds:

05 pullups
10 pushups
15 squats

High total for Outcast is 26 rounds (Dave H.)

Friday 09/10/10

Warmup

Run 400 x1
(10 squats + 10 db press + 10 sec lunge stretch)x3

Workout

50-40-30-20-10 reps

DB box step ups
Situps
Pushups

Wednesday 09/07/2010

Warmup x4:

Lunge stretch x10 sec each leg
PVC squat pass-thrus x10
Pushups x10

Workout: 5 rounds:

Run 200m
Push press x10, 115/85
K2E x15
Wallballs x20

Friday 09/03/2010

Warmup: (snatch press x10 + squats x15)x4

Workout: 4 rounds:

Max reps bench press
Max reps pullups
Med Ball situps x15

Pick a weight that you can do @15-20 reps for bench press and stick with that weight for the workout. Not for time.

Wednesday 09/01/2010

Birthday + Chuck = Snatches

Warmup: (OHS x7 + Sotts press x7 + PVC Pass-Thrus x10)

Workout: Total rounds/20 minutes:

Power snatch x10 (95/65)
Pushups x15
Dips x20

Monday 8/30/2010

Someone is 40 again

Warm-up
Sit-ups 20
Push-Up 20
Squats 20
2 Rounds

WOD
SDHP
Wallballs
Press
Box Jumps
40 Reps of each for 4 round

Friday 08/27/2010

Warmup x3-4:

One arm KB swings (L - R) x7
One arm press (L - R) x7
Lunge stretch (L - R) x7

30-25-20-15-10 reps:

Wallballs (full squat)
Box jumps
Pushups

Monday 08/25/2010

Warmup: (5 OHS squat + 5 Sotts press + 5 pushups)x4

Workout:

Run 1/2 mile
3 rounds:
10 Deadlift (135/95)
10 one arm KB/DB thrusters L and R
Run 1/2 mile

Monday 08/23/2010

Warmup:

(3 power clean + 3 ft squat + 6 press)x4

Workout:

5 min pushups
5 min back squats
3 min pushups
3 min body rows (feet elevated)
1 min pushups
1 min KB swings

Friday 08/20/2010

Warmup: pull ups + OHS stretch (5-10-15)

Workout: 6 rounds:

1 min max sit-ups
:30 max pushups
:30 max DB lunge
:30 max DB press
:30 max OHS w/PVC

Wednesday 08/18/2010

Warm-up-

Run 400m x1
5-10-15 reps: (OHS + pushups + situps)

Workout: 3 rounds:

30 wallballs
30 floor to overhead

Monday 08/16/2010

Warmup: (4 db thrusters + 6 db pushups + 8 db lunges)x3-4

Workout:

Tabata (using our new 1.99 Tabata clock):

KB SDHP
KB front squat
Row
PVC pushups

Friday 08/13/2010

10 rounds:

Thrusters x10 (95/65)

K2E x10

Wednesday 08/11/2010

Warm-up: (5 overhead DB lunges left arm + 10 pvc passthrus + 5 overhead DB lunges right arm) x3

Workout: total rounds in 20 minutes:

Run 400m
Max elevated pushups (once you rest in other than the plank position-round is over)

Monday 08/09/2010

Warm-up:

(5 pushups + 10 situps + 15 squats)x3-4

Workout: 3 rounds:

30 mountain climbers (L + R =1)

30 KB swings

30 push/split jerk

30 DB squat cleans

30 walking plank

Friday 08/06/2010

Warm-up x3-4:

Lunge stretch (L + R) x10sec

PVC pass-thrus x10

Squats x10

Workout: 3 rounds:

Run 400m

30 box jumps

25 pushups

20 push press (95/65)

Wednesday 08/04/2010

Warmup-

Run 400m x1
(Good mornings x10 + DB thrusters x5)x3

Workout-

Deadlift 5-5-3-3-3-1-1-1-1
7 pullups in between rounds

Monday 08/02/2010

Warmup: 8-14-20 reps

OHS

One-arm KB press

Low back stretch

Workout: 5 rounds

15 KB swings

10 KB SDHP

Run 400m

Friday 07/30/2010

Warm-up:

Run 400m x1

(3 pullups + 6 pushups + 9 OHS) x3

Workout:

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

(power clean + ft. squat + press +back squat + press) 75/45

20-19-18-17-16-15-14-13-12-11 reps:

Situps

22 min time limit

Wednesday 07/28/2010

Warm-up:

(5 pullups + 10 situps + 15 squats) x4

Total rounds in 20 minutes:

15 floor-to-overhead press (95/65)

20 SDHP (95/65)

25 pushups

Monday 07/26/2010

Warm-up:

Run 400m x1;

(lunge stretch x10sec, pvc pass-thru x10, low-back stretch x10 sec) x3

Workout:

66 pullups

Walking lunges (length of building)

77 pushups

Walking lunges (length of building)

88 situps

Walking lunges (length of building)

99 squats

Walking lunges (length of building)

Friday 07/23/2010

Warmup x3-4:
-Walking lunge w/plate overhead x10
-Low back stretch x10sec
-Squat stretch x10sec
-Pushups x10

Workout: 3 rounds:
-21 back squats (135/95)
-Run 800m
-21 K2E

Wednesday 07/21/2010

Warmup: (Back squat x3 + behind neck press x7 + overhead squat x3)x3-4

Workout: 100 thrusters (65lbs). At the top of every minute, you will stop and do 5 pushups, then continue doing thrusters for the rest of the minute. Thrusters are full-depth front squats into a full push press overhead. Workout will be complete once you finish 100 reps, or 20 minutes have elapsed.

Monday 07/19/2010

Total rounds in 4 minutes:

7 power cleans (95/65)

7 pullups

7 pushups

We will complete 4 rounds of this, with a 1 minute rest between rounds

Friday 07/09/2010

"Hot Legs"

14 minutes/30 sec on/30 sec off:

Wallballs

Back Squats

Alternate between exercises. As many reps as possible in 30 seconds; rest for 30 seconds.

Wednesday 07/07/2010

Part I:

Tabata front squats

Tabata jumping pullups

One minute rest between rounds

Part II:

Total rounds in 12 min:

5 one arm DB thrusters, L + R

7 pushups

9 box jumps

3 rounds:

Run 400m
24 KB swings
12 pullups
48 situps

Friday 07/02/2010

5 rounds:

12 SDHP (95/65)

Run 400m

10 pullups

Wednesday 06/30/2010

Total rounds in 20 min:

30 DB push press (barbell can be used in place of DB's)

15 KB swings

Monday 06/22/2010

100 pullups

100 pushups

100 situps

100 squats

Sunday was a busy day; between the plane-pullin' in the AM and Linda-partyin' in the PM, there wasn't a lot of time for workout-makin' when Paul arrived home. Suggested workout is above, but tomorrow will also be "do your own workout-makin" day, if so inclined.

Friday 06/25/2010

"Preppin' for the Plane-Pull":

Run 400m/20 deadlifts (135/95)

Run 400m/20 KB Swings

Run 400m/20 DB lunges

Run 400m/20 pullups

Run 400m/20 box jumps

Run 400m/20 wallballs

Wednesday 06/23/2010

5 rounds:

Max reps bodyweight squats

Max pullups

Rest 2-3 min between sets

Monday 06/21/2010

5 rounds:

Clean + press x8 (135/85)
Pullups x15

Friday 06/18/2010

Tabata w/a Twist:

SDHP + Pushups

16 minutes, alternating between the two exercises

Wednesday 06/16/2010

Run 400m

Bodyweight bench presses x30

Run 800m

Bodyweight bench presses x20

Run 1200m

Bodyweight bench presses x10

Monday 06/14/2010

50 DB push press

45 KB swings

40 situps

35 pushups

30 wallballs

Run 800m

30 wallballs

35 pushups

40 situps

45 KB swings

50 DB push press

Friday 06/11/2010

5 rounds:

Deadlifts x15

Run 1/4 mile

Dips x15

Use PVC, bench, rings, etc... for dips.

Wednesday 06/09/2010

15 rounds:

03 pullups

06 pushups

09 wallballs

Monday 06/07/2010

D-Day Tabata's

Back squat

Jumping pullups

Row

Mountain climbers

June 6th, 1944: our greatest generation began the final liberation of Europe; "D-Day"

June 6th, 19xx: Beth Hendzel was born, giving new meaning to the term "D-Day".

Time to remember and celebrate

Friday 06/04/2010

Outcast:

10 DB squat cleans

40 SDHP

Run 400m

20 DB squat cleans

30 SDHP

Run 400m

30 DB squat cleans

20 SDHP
Run 400m

T & T Workout (8/5):

Rest, good luck on final test

Thursday 06/03/2010

T&T Workout (8/4):

1st minute, complete as many squats as possible, up to 60. 2nd minute, subtract the total number of squats you completed in the first minute from 60, and do that many pullups (ex.: you did 55 squats the first minute, 60-55= 5 pullups). 3rd minute, as many squats as possible, up to 60. 4th minute, do the difference in pullups. Continue for 12 minutes. Squats must be full range. If you complete 60 squats, do 5 pullups. Your rest comes in the pullup rounds.

Wednesday 06/02/2010

Outcast:

3 rounds:

400m run

11 power cleans (115/85)

21 pullups

11 wallballs

T & T Workout (8/3):

Max distance in 12 minutes

Tuesday 06/01/2010

T&T Workout (8/2):

25 bodybuilders

100 lunges

50 box jumps

100 situps

25 bodybuilders

Monday 05/31/2010

Outcast:

3 rounds:

800m run

50 situps

50 KB swings

T&T Workout (8/1):

Run 1 mile

50 pullups

150 pushups

300 squats

Run 1 mile

Workout begins and ends with 1 mile run. Exercises can be done in order, or partitioned anyway necessary (ex: 10 rounds of 5 pullups/15 pushups/30 squats). Give yourself a strict 45 minute time limit-this will be a very challenging workout physically and mentally. Workouts for the rest of the week will be scaled down, leading up to your final test.

Friday 05/28/2010

Outcast Workout:

Total rounds in 20 minutes:

(5 pullups-10 pushups-15 squats)x5

10 power clean and jerks (95/65)

T&T Workout (7/5):

Light run/stretch; prepare for test #2

Thursday 05/27/2010

T&T Workout (7/4):

Run 1/2 mile

25 pullups

75 pushups

125 squats

Run 1/2 mile

Complete exercises in order before moving on

Wednesday 05/26/2010

Outcasts:

Strength workout:

Pause back squats 3-3-3-3-3

+20 situps between rounds

T&T Workout (7/3):

5 rounds:

1/4 mile run

40 situps

Tuesday 05/25/2010

Total rounds in 20 minutes:

5 pullups

10 pushups

15 squats

Attempt to beat original score, or attempt to do as many regular pullups as possible

Monday 05/24/2010

Outcast:

5 deadlifts

10 DB thrusters

5 deadlifts

15 DB thrusters

5 deadlifts

20 DB thrusters

Run 800m

5 deadlifts

15 DB thrusters

5 deadlifts

10 DB thrusters

Deadlifts @70%-80% 1RM

T&T Workout (7/1):

3 rounds:

1/2 mile run

21 burpees w/2 pushups

Friday 05/21/2010

Outcast:

1st minute, do as many squats as you can, up to 60. The next minute, subtract the actual number of squats you did from 60, and do that many pullups. Repeat this cycle for 12 minutes.

T & T (6/5):

Rest, prepare for test

Thursday 05/20/2010

T&T Workout (6/4)

100 burpees

Wednesday 05/19/2010

Outcast:

Thrusters x20 (95/65)

SDHP x20 (95/65)

Push press x20 (95/65)

Wallballs x20 (20/10)

Additionally, at the top of every minute, we will be doing 10 pushups, regardless of where you are at in your exercise. Get through as many times (or as far) as possible 20 minutes

T&T Workout (6/3):

Run 1/4 mi

25 pullups

Run 1/4 mi

50 pushups

Run 1/4 mi

75 situps

Run 1/4 mi

100 squats

Tuesday 05/18/2010

21-18-15-12-9-6-3-1 reps:

Weighted lunges

Weighted situps

For lunges, use two DB's or hold a weight plate overhead. Left + right = one rep. Alternate back and forth between exercises. Make sure lunges are full-range and deep; back stays straight.

Monday 05/17/2010

Outcast:

3 rounds:

30 deadlifts (@50%-60% of 1RM)
30 box jumps

We are dually celebrating the delivery of the first batch Outcast shirts and Steve's return from New Orleans; welcome home!!!

T & T Workout (6/1):

100 squats-30 box jumps-30 pullups-30 situps-30 pushups-30 wallballs-30 burpees-run 1/2 mile. All exercises to be done in order.

Friday 05/14/2010

Outcast:

50/10-40/8-30/6-20/4-10/2 reps:

KB swings

Deadlift 185/105

Alternate workout will be the Runner's Workout, for those doing the race on Sunday

T & T Workout (5/5):

Jump rope 5 min

30 box jumps & 30 situps

Jump rope 3 min

25 box jumps & 25 situps

Jump rope 1 min

20 box jumps & 20 situps

If you don't have boxes, do jumping squats

Thursday 05/13/2010

T & T Workout (5/4)

3 rounds:

1/2 mile run
60 squats

Wednesday 05/12/2010

Outcast Workout:


(3) 5 minute rounds:

15 SDHP (95lb/65lb) at the beginning of each round, then:
10 situps
10 KB swings


At the beginning of each round, complete 15 SDHP, then for the remainder of the 5 minutes, complet ASMRAP of the 10 situps/10 KB swings. 3 rounds, no rest in between. Score is total # of rounds of situps/KB swings


T & T Workout (5/3):


Total rounds in 20 minutes:


10 Pullups
15 Bodybuilders


A bodybuilder is a burpee + a little extra thrown in: after you complete your pushup, spread your legs wide, bring them back together, then stand and complete the squat portion of the burpee. No need to thank me, your welcome.

Tuesday 05/11/2010

T & T Workout (5/2):

1/4 mile intervals x8; 2 min rest between rounds

Monday 05/10/2010

Outcast: It is a very exciting day, as we will be unveiling the new Outcast apparel in the morning! Let's celebrate with the following workout:

80 squats

95lb push press x10

60 squats

95lb push press x20

40 squats

95lb push press x30

20 squats

T & T Workout (5/1):

4 rounds:

10 pullups

20 pushups

30 situps

40 squats

Rest 3 minutes between rounds. Attempt to go through each round as fast as possible

Friday 05/07/2010

Outcast:

Run 800m

Sn Balance x30

Lunge x30

Pullups x30

KB swings x30

Box jumps x30

DB push press x30

Run 800m

T & T Workout (4/5):

"Deck of Cards" (pushups-situps-squats-lunges)

Get a regular deck of cards; assign one of the exercises above to a corresponding suit. Whatever number comes up = the reps you do for that exercise (ex: if you assign hearts to pushups, and a 7 of hearts comes up, you do 7 pushups). Face cards =10 reps, aces =11 reps. Each one of the jokers =15 burpees. Run through the deck as fast as you can.

Thursday 05/06/2010

T & T Workout (4/4):

10 rounds:

10 pullups
10 burpees