09/06/13
Bike 10 miles
Run 1 mile
Sprint 50y x 9
Situps x 100
10 rounds of:
Pullups x 10
Pushups x 10
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Swim 600y
Bike 10 miles
Showing posts with label sprint. Show all posts
Showing posts with label sprint. Show all posts
Friday, September 6, 2013
Saturday, March 16, 2013
Sprint, Burpee, Sprint, WBshot, Sprint, DU, Sprint
03/11/13
5 rounds of:
Sprint 30 m
Burpee x 15
Sprint 30 m
Wall Ball Shots (10) x 20
Sprint 30 m
Double Unders x 25
Sprint 30 m
Rest 30 seconds
16:28
03/13/13
15:08
5 rounds of:
Sprint 30 m
Burpee x 15
Sprint 30 m
Wall Ball Shots (10) x 20
Sprint 30 m
Double Unders x 25
Sprint 30 m
Rest 30 seconds
16:28
03/13/13
15:08
Thursday, January 10, 2013
W1: M,G,W & W2: Jump, Dip, Pull & Chest
01/08/13
Workout 1:
3 rounds of the following:
Sprint x 2
Situps x 15
Sprints x 2
Handstand Walk (half court)
Sprint x 2
Overhead Lunge (24) (full court)
Wall Ball Shots (24) 10
Burpies x 10
Sprint x 2
KB Swing (35) 15
(21:05)
Workout 2:
3 rounds of:
40" Box Jump x 5
Ring Dips x 6
Pullups x 8
Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline DB PRess (90) 10, (95) 10, (100) 8
Workout 1:
3 rounds of the following:
Sprint x 2
Situps x 15
Sprints x 2
Handstand Walk (half court)
Sprint x 2
Overhead Lunge (24) (full court)
Wall Ball Shots (24) 10
Burpies x 10
Sprint x 2
KB Swing (35) 15
(21:05)
Workout 2:
3 rounds of:
40" Box Jump x 5
Ring Dips x 6
Pullups x 8
Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline DB PRess (90) 10, (95) 10, (100) 8
Friday, December 21, 2012
W1: Sprint WOD & W2: CF WOD (pulls, shots, swings)
12/20/12
Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10
Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15
11 rounds + 3 pullups
Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10
Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15
11 rounds + 3 pullups
Monday, December 3, 2012
Sit, Push, Lunge, Bound, Walk, Swing, Crawl, Sprint
12/03/12
Warmup: High Knees, Butt Kicks, Lunges, Arm Circles x 2
3 rounds of:
Situps x 25
Plyo Pushups x 15
Lunges x 30 m
Bounding x 30 m
Hand Stand Walk 15 m
Kettle Bell Swing (35) 20
Bear Crawl x 30 m
Sprint (22 m) x 4
28:24
Warmup: High Knees, Butt Kicks, Lunges, Arm Circles x 2
3 rounds of:
Situps x 25
Plyo Pushups x 15
Lunges x 30 m
Bounding x 30 m
Hand Stand Walk 15 m
Kettle Bell Swing (35) 20
Bear Crawl x 30 m
Sprint (22 m) x 4
28:24
Monday, November 19, 2012
Sprint, Push, Sit, Bear, Bound, Swing & Burp
11/16/12
4 rounds for time of:
Sprint x 57 m
Pushups x 20
Situps x 20
Bear Crawl x 57 m
Bounding x 16 m
Kettle Bell Swing (35) 15
Burpies x 10
17:20
4 rounds for time of:
Sprint x 57 m
Pushups x 20
Situps x 20
Bear Crawl x 57 m
Bounding x 16 m
Kettle Bell Swing (35) 15
Burpies x 10
17:20
Monday, November 12, 2012
MG - Sprint, Shuffle, Body Weight
11/09/12
Warmup:
Ring Exercises for 15 minutes
For time, complete 4 rounds of the following:
Sprint 58 m (basketball court length, down and back)
Pushups x 15
Side Shuffle 58 m
Burpees x 10
Handstand walk 15 m (basketball court width)
Situps x 20
19:00 -
Handstand walks slowed me down. I was having trouble keeping forward motion, plus I was tired from the previous exercises.
Worked on the rings for 15 minutes as a cool down.
Warmup:
Ring Exercises for 15 minutes
For time, complete 4 rounds of the following:
Sprint 58 m (basketball court length, down and back)
Pushups x 15
Side Shuffle 58 m
Burpees x 10
Handstand walk 15 m (basketball court width)
Situps x 20
19:00 -
Handstand walks slowed me down. I was having trouble keeping forward motion, plus I was tired from the previous exercises.
Worked on the rings for 15 minutes as a cool down.
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