CrossFit Little Rock

2009-01-25T19:09:00.002-06:00

The website is currently under construction!

Monday

2009-01-05T11:17:00.003-06:00

Warm-up

Rope

Ladder

high knee 10 yds.

butt kick 10 yds.

Core

50 seated twists

1:00 minute side plank x 2/1:00 minute front plank

wt. leg raise

50 toe touch

50 bicycle kicks

50 knee tucks

Sprints 8 seconds x 15

(everyone has 20 minutes to finish the all 15 sprints. If an athlete gets off of the plateform they must perform 5 chair push-ups and 5 pull-ups. Everytime he/she gets off the plateform.)

Cool-down

Stretches

Tuesday

2008-12-30T06:39:00.003-06:00

Warm-up

5 Rounds:

:15 sec sprint

(:30 sec rest)

10 push-ups

10 115lb. power clean

1 lap w/ 115lb. bar over head

(:30 sec rest)

8 tire flips

(:30 sec rest)

Cool-down

Monday

2008-12-29T05:42:00.001-06:00

Warm-up

Standing Military 1-1-1-1-1-1-1

Push-Press 3-3-3-3-3-3-3

Push-Jerk 5-5-5-5-5-5

3 Rounds:

800 Meter Run

50 Back Ext.

50 Sit-ups

Cool-down

Tuesday

2008-12-23T17:07:00.002-06:00

Warm-up

Bench Press 5 sets of 3 reps

3 sets of:
Incline flies 20 reps w/
chair pushupes 10 reps

3 rounds:
heavy bag 1:00 minute
tire flip 8 flips
tire hit 10 hits ea. side of the body

Cool-down

Monday

2008-12-22T05:36:00.001-06:00

Warm-up

Power Clean 5 x 3 (135 +)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Cool-down

Friday

2008-12-19T06:55:00.001-06:00

Warm-up

1 Lap

Core Circuit

4 x 6 bench Press w/chair push-ups

2 Rounds:

Tire Flip

800 Meter run

Cool-down

Thursday

2008-12-18T06:36:00.002-06:00

Warm-up

"Nasty Girls"

3 Rounds:

50 squats

7 pull-ups or muscle ups

Hang Clean 10 reps

Cool-down

Wednesday

2008-12-17T11:31:00.002-06:00

Warm-up

5 Rounds:
:15 uphill sprint
5 front Squats
5 pull-ups

Core Circuit

Cool-down

Tueseday - Wednesday

2008-12-16T11:19:00.002-06:00

Due to Weather issues there will be NO crossfit until Wednesday at noon.

Monday

2008-12-15T05:32:00.002-06:00

Warm-up

3 Rounds:

Box jumps 18 - 12 inch 50 reps

Deadlift 185lbs. - 135lbs. 21 reps

Pull-ups (bw) 30

Cool-down

Friday

2008-12-12T06:48:00.000-06:00

Warm-up

Sprints on treadmill (variety)

Cool-down

Thursday

2008-12-11T06:11:00.003-06:00

Warm-up

Core

Deadlift 3-3-3-3-3-3-3-3

"Nancy"

5 Rounds:

400 meter run

95lb overhead squat

Cool-down

Wednesday

2008-12-11T06:11:00.001-06:00

Rest Day

Tuesday

2008-12-09T05:54:00.001-06:00

Warm-up

4 x 6 reps Bench Press w/supine med ball throws 15 reps

"Annie"

50-40-30-20-10

Double Unders or 6'' box jumps

Sit-ups

Cool-down

Monday

2008-12-08T06:55:00.002-06:00

Warm-up

Core

2 x 12 reps overhead squat (slow and controlled; light wt.)

6 x 8 reps Hang Clean and jerk (Group reps) (50% of front squat)

1 x 20 reps overhead Squat (Fast reps but controlled)

Lunge Walk 100 yrds. (every 20 sec. move to push-ups after 10 sec. of push ups move back to Lunge until you finish 100 yards)

Static Stretch

Friday

2008-12-05T06:14:00.002-06:00

Warm-up

Bench Press 5 x 5 (80% max)

All body wt.
100 squats
2 pull-ups
80 squats
4 pull-ups
60 squats
6 pull-ups
40 squats
8 pull-ups
20 squats
10 pulls-ups
10 squats

cool-down

Thursday

2008-12-04T11:15:00.003-06:00

Variety of Sprints

Wednesday

2008-12-04T11:15:00.001-06:00

Rest Day

Tuesday

2008-12-02T06:48:00.003-06:00

Warm-up

Core

4 sets of 10 reps FRONT SQUAT

(Athletes has 8 minutes to complete all 4 sets of front squats, for every missed set the athlete must complete 5 minutes of Mt. Climbers.)

4 sets of 10 reps STRAIGHT LEG DEADLIFT

2 Rounds:

Tire flip 1 lap

Lunge walk (stationary) 12 reps each leg

50 push-ups

2 Rounds:

Plate push 2 laps

Standing Military press 10 reps

50 push-ups

Cool-down

Monday

2008-11-30T17:31:00.000-06:00

5 K

Thursday - Sunday

2008-11-30T17:28:00.005-06:00

Rest Day

Wednesday

2008-11-30T17:28:00.001-06:00

Rest Day

Tuesday

2008-11-25T06:52:00.001-06:00

Warm-up

Core

2 x 12 Push-ups

5 Rounds:

Heavy Bag 1:00 round

Split Jerks (front) 10 reps

Chair push-ups 10 reps

Cool-down

Monday

2008-11-24T06:53:00.002-06:00

Warm-up

Core

2 x 10 overhead squat

5 rounds of 10 reps:

Hang Snatch

3 Rounds:

Run outs on vertimax with ball drop reaction drill 15 reps

heavy leg press (200% BW) 5 reps

Jammer 12 reps

Cool-down

Friday

2008-11-21T06:47:00.001-06:00

Warm-up

8 rounds:
15 second sprint + Plyo jumps (100% body wt.)
Tire Flip

Cool-down

Thursday

2008-11-21T06:41:00.004-06:00

Warm-up
Rope/Ladder

4 rounds 1:00 each:
:30 row + :30 push-ups
kettle bell holds

4 rounds 1:00 each:
10 db presses + 10 sec. hold above head
Lunge walk body weight

4 rounds 1:00 each:
burpies pull-up
Plank

Cool-down

Wednesday

2008-11-21T06:41:00.001-06:00

Rest Day

Tuesday

2008-11-17T20:45:00.003-06:00

Warm-up (ladder/Rope/lunges)

Core (variety all 1:00)

3 x 5 Power Clean (70% of 3 rep max)

Fight Gone Bad:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Each exercise is done for 1 minute before moving to the next. At the end of the 5th exercise there is a 1 minute break. Complete 3 rounds.

Monday

2008-11-17T05:34:00.002-06:00

Warm-up

Core/push-ups/lunge walk

8 rounds:

Bench Press 8

Dips/press machine/flies 20 (choose one)

3 Rounds:

Towel pull-ups

Burpies

Rope Pressdowns

Cool-down

Friday

2008-11-13T22:08:00.002-06:00

Warm-up

Bench Press 7-7-7-7-7-7

Incline Bench Press 8-8-8-8-8-8-8

Pull-ups 5-5-5-5-5-5

Core workout

Cool-down

Thursday

2008-11-13T06:36:00.002-06:00

Warm-up

7 rounds:

10 reps hang clean (70% max)

:15 seconds uphill spints (40% incline)

cool-down

Wednesday

2008-11-12T10:04:00.001-06:00

Warm-Up

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Cool-down

Tuesday

2008-11-11T08:49:00.002-06:00

Warm-up (ladder/rope)

Sprints on treadmill

7.4 mph 3% incline for 3 minutes
10 mph 5% incline for :25 seconds
10 mph 6% incline for :40 seconds
10 mph 6% incline for 1:30
10 mph 6.5% incline for :50 seconds
11 mph 5.5% incline for :35 seconds
12 mph 4.0% incline for :20 seconds
7.4 mph 3% incline for 3:00 minutes

Monday

2008-11-10T07:06:00.002-06:00

Warm-up

Core

3 Rounds:

Front Squat - 1 rep every 10 seconds for 2 minutes followed by 12 fast reps of Straight leg deadlift

3 Rounds:

Single arm Db snatch

BW walking lunge

Cool-down

Friday

2008-11-07T04:57:00.003-06:00

Warm-up

"Griffin"

Run 800 Meters

Run 400 Meters Backwards

Run 800 Meters

Run 400 Meters Backwards

Cool-down

Thursday

2008-11-06T05:05:00.003-06:00

Warm-up

2 laps

Core

20 minutes as many rounds possible:

10 pull-ups

10 thrusters 65 lbs.

Cool-down

Wednesday

2008-11-05T13:31:00.002-06:00

Warm-up (rope/ladder)

Stretch

7 rounds :45 each

plate pushes

tricep pushdowns

bicep curls

cool-down

Tuesday

2008-11-04T06:35:00.002-06:00

Warm-up

2:00 minute warm up on treadmill

4 sprints on treadmill

5 sets on plyo board

3 sprints on treadmill (up hill)

8 single leg sets on plyo

2 sprints on treadmill (up hill/burnouts)

4 sets on plyo board

2:00 cool-down

Monday

2008-11-02T18:17:00.004-06:00

Warm-up

Core Circuit: Each station is 1:oo

1. dynamic weighted twist against wall Left side 2. dynamic weighted twists against wall Right side 3.Plank front 4. Plank right side 5. Plank left side. 6. Hanging bent knee leg raise (elbow supported) 7. Hanging straight leg raise grip from rings 8. Sit up throws against wall with 20lb ball

Hang Clean 4-4-4-4-4-4-4-4-4

Dead Lift 4-4-4-4-4-4-4-4-4

Db Military Preass 10-10-10-10-10-10

Stretch

Friday

2008-10-31T05:30:00.001-05:00

Warm-up

"Angie"

100 push-ups

100 pull-ups

100 sit-ups

100 squats

cool-down

Thursday

2008-10-30T06:46:00.001-05:00

Warm-up

1 1/2 mile run for time

50 weighted sit ups with ball throws

Wednesday

2008-10-29T10:00:00.001-05:00

Rest day

Tuesday

2008-10-28T06:22:00.008-05:00

Warm-up

Jump rope drills

3 rounds of each different group of exercises; complete all 3 rounds before moving to next group 1, 2, then 3:

#1 Barbell bench press 10 reps

Flat bench press 20 reps

#2 Standing barbell curls 12 reps

Bench Dips 12 reps

#3 Box hops (jump completely over a random set of boxes consecutively: 6'', 12'', 18'', 24'' 10 reps

Single leg Squats (body wt.) 25 reps

Cool-down

Monday

2008-10-27T05:24:00.001-05:00

Warm-up

7 sets 10 reps for time:

kettlebell swings

thrusters

Cool-down

Friday

2008-10-24T06:04:00.001-05:00

Warm-up

2 rounds:

20 sec. of work followed by 10 sec. of rest for two minutes then rotate to next exercise

Tire flip

plate push

chest press

vertimax runouts

static hangs from rings

cool-down

Thursday

2008-10-22T20:09:00.002-05:00

Warm-up

Front plank 2:00 minute/side plank L&R 1:00 minute each x 2 sets

"Kelly"

5 rounds for time:

400 metter run

30 box jumps 24 inch box

30 wall ball shot w/20lb ball

Wednesday

2008-10-22T13:09:00.001-05:00

REST DAY

Tuesday

2008-10-21T05:54:00.002-05:00

Warm-up

21-16-11-6

Split Jerk behind neck

Progressive push-up with Db's 1 lap (black line to black line)

(perform both exercise consecutively)

Core

Cool-down

Monday

2008-10-19T19:03:00.003-05:00

Rope 3:00

ladder drills

Fore time:

25 Deadlifts

1 min. plank

25 pull-ups

1 min. plank

25 steps walking lunge (holding 40lbs. db's)

1 min. plank

25 Good Mornings

1 min. plank

25 12'' Box jumps

1 min. plank

25 18'' Box jumps

1 min. plank

25 Good Mornings

1 min. plank

25 Steps walking lunge (holding 40 lb. db's)

1 min. plank

25 pull-ups

1 min. plank

25 Deadlifts

1 min plank

Cool-down

Sunday

2008-10-19T19:02:00.000-05:00

REST Day

Saturday

2008-10-19T19:01:00.001-05:00

REST DAY

Friday

2008-10-16T20:37:00.002-05:00

Warm-up

Core

5 x 5 Flat Bench Press (Complete all 5 sets before running 800 Meters and moving to Incline Press)
800 Meter run

5 x 5 Incline Bench Press
800 Meter run

Cool-down

Thursday

2008-10-16T05:21:00.002-05:00

Rope/Ladder

8 rounds 8 reps:

Power Clean (115lbs./135lbs./185lbs.)

Straight leg deadlift (50/60/70)

50 sit-up med ball throws against the wall

Cool-down

Wednesday

2008-10-15T07:35:00.001-05:00

REST DAY

Tuesday

2008-10-14T14:59:00.002-05:00

Warm-up/Rope

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 X 2
Partner Curls
Partner tricep pressdowns

Cool-down

Monday

2008-10-12T21:02:00.002-05:00

Warm-up

Core

7 rounds:

75 lb. shoulder press 21 reps

Back extentions 21 reps

Cool-down

Sunday

2008-10-12T21:01:00.002-05:00

REST DAY

Saturday

2008-10-12T21:01:00.001-05:00

REST DAY

Friday

2008-10-10T05:50:00.002-05:00

Warm-up

Rounds until fatigue:

Push-up Circuit (progression/regression)

ground10 reps

6'' 10 reps

12'' 5 reps

18'' 5 reps

24'' 5 reps

all are done with feet elevated(above)

24'' 5 reps

18'' 5 reps

12'' 10 reps

6 '' 10 reps

ground 10 reps

all are done with chest elevated (above)

1:00 round with heavy bag

pull-ups 5 reps

Thursday

2008-10-09T06:51:00.003-05:00

Warm-up

CORE (10 minute variety)

4 rounds:

Tire flip + 40 yard shuttle sprint

Horse shoe sprint

Cool-down

Wednesday

2008-10-09T06:51:00.001-05:00

REST DAY

Tuesday

2008-10-07T08:07:00.002-05:00

Warm-up (rope/ladder)

Core circuit: (1:00 ea. stations)

plank l/r

Med Ball Twist

Seated med ball throws against wall

jump rope single leg

Power Clean 3-3-3-3-3-3-3-3-3

Front Squat 3-3-3-3-3-3-3-3-3

Bench Press 3-3-3-3-3-3-3-3-3

Cool-down

Monday

2008-10-06T05:28:00.001-05:00

Warm-up

"Barbara"

5 rounds for time:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

(rest 3 minutes between sets)

Cool-down

Friday

2008-10-06T05:25:00.002-05:00

Warm-up

"Helen"

3 rounds for time:

400 Meter run

Kettlebell swing x 21 reps

Pull-ups 12 reps

Cool-down

Thursday

2008-10-02T07:11:00.002-05:00

Warm-up (rope/Ladder)

4 rounds :30

Plyo platform (1-2)
Plyo platform (1-4)
Plyo press (240 lbs.)
Stair climb (hold 50 lb. db)
Heavy bag
Plyo jumps
Tire flip

Cool-down

Wednesday

2008-10-02T07:10:00.000-05:00

Rest Day

Tuesday

2008-09-29T22:32:00.003-05:00

Stretch (static)

The "Griffin"

Run 800 Meters

Run 400 Meters backwards

Run 800 Meters

Run 400 Meters backwards

For time

2 Minute Plank

Cool-down

Monday

2008-09-29T06:56:00.002-05:00

Rope/Ladder
Core (200 variety)

As many rounds as you can get in 20 minutes:
Power Clean 5 reps
Single-arm Db Snatch 3 reps ea. arm
Pull-up (wted if needed) 1 rep

Cool-down

Friday

2008-09-26T08:56:00.001-05:00

Thursday

2008-09-25T19:56:00.001-05:00

Rope/Ladder

Core

"Linda"

Deadlift 150% BW

Bench Press 100% BW

Power Clean 75% BW

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

Wednesday

2008-09-24T21:28:00.003-05:00

Rest Day

Tuesday

2008-09-23T06:05:00.001-05:00

5 K

For time

Monday

2008-09-21T20:11:00.003-05:00

Warm-up (Rope/Ladder)

Core

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

Front Squat (Increse Wt. Every set)

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Friday

2008-09-19T07:01:00.002-05:00

Rope/Ladder

3 rounds:

1:30 minute w/heavy bag

2:00 plank

2:00 "small" tire flip

800 meter run

cool-down

Thursday

2008-09-17T20:55:00.004-05:00

Rope/Ladder

"Hager"

95lb. Overhead Squat 21 reps

42 pull ups

95lb. Overhead Squat 15 reps

30 pull ups

95lb. Overhead Squat 9

18 pull ups

Sprints on treadmill 5 sets x 8 sec. 20% grade

Wednesday

2008-09-17T20:55:00.001-05:00

Rest Day

Tuesday

2008-09-15T22:36:00.002-05:00

Warm-up

Rope (timed together)

Bench Push-ups 50 reps

300 abs (variety)

Bench Press 3 x 8 (BW)

Incline flies 3 x 20lbs./20 reps

1/3 "Michael"

800 Meter

50 Back Extentions

50 sit-ups

Monday

2008-09-14T19:04:00.002-05:00

Warm-up (1 big Lap)

10 sets 3:

3-in-1 (Clean/front squat/Press)

Pull-ups

Front Squat 5 reps

Tire Drills: flips/hits/jumps

Cool-down

Friday

2008-09-12T06:14:00.001-05:00

Warm-up

50 Regular push-ups
5:00 Wt.ed wall sits (4 - 8 lbs.)
25 elevated feet push-ups
25 elevated chest push-ups
5:00 Wt.ed wall sits (4 - 8 lbs.)
50 Regular push-ups

Cool-Down

Thursday

2008-09-12T06:01:00.003-05:00

"CrabTree"

Warm-up

1 Round for Time:
50 pull-up
400 m run
Thruster 21 reps
800 m run
Thruster 21 reps
400 m run
50 pull-ups

Cool-down

Wednesday

2008-09-10T06:14:00.001-05:00

Rest Day

Tuesday

2008-09-09T06:48:00.002-05:00

Ladder/Rope
Core

100 regular push-ups
25 weighted push-ups (25 lb. plate)

60 yd. sprints x 10 (females under 13 sec./Males under 10 sec.)

Stretch

Monday

2008-09-08T05:51:00.002-05:00

Rope/Ladder
Core

10-9-8-7-6-5-4-3-2-1
Power Clean
Pull-ups
Wall Balls
(After all even #'s take a "big" lap)

Stretch

Friday

2008-09-05T05:52:00.002-05:00

Rope/ladder

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Stretch

Thursday

2008-09-04T06:43:00.002-05:00

Rope
Ladder

Core

3 Rounds:
Vertimax Jumps - 1 minute
Run outs - 1 minute
hang clean - 10 reps in 1 minute
round w/heavy bag - 1 minute

1 minute plank

cool-down

Wednesday

2008-09-04T05:23:00.001-05:00

Rest Day

Tuesday

2008-09-02T05:41:00.001-05:00

Warm-up/Rope (4 minutes)

Ground Ladder

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Cool-Down

Monday

2008-09-01T18:28:00.001-05:00

Rest Day

Friday

2008-08-29T07:06:00.002-05:00

"Team Challenge" (3 athletes on a team)

Warm-up (outside)

Only one team will go at a time while the other team is resting.
First, all 3 of the team members will pick up the "big" tire and hold above heads for :15 then press for :15 seconds. After the :30 seconds (:15/:15) the tire will drop, two of the team members will go into plank while one team member goes through the obstacle course (O.C.):

"small" tire flips (black line to black line)
25 lb. plate pushes
high knees through the ladder
farmers walk outside
runs - "the horse shoe"
farmers walk back inside
"small" tire flip (black line to black line)

After completing the O.C. the member will join his team in the plank while another member goes through the O.C.
Each team will be timed as they go through the O.C.. when the last member has completed his/her round the time will stop. Time will be combined from all 3 team members for a total time. Losing team has 25 burpies.
During round 2 of the obstacle course the team must beat their 1st round time. If they are unable to beat their 1st round time they will have 25 burpies. If they do beat their first round time the other team has 25 burpies.

Stretch/cool-down

Possible burpies from challenge:
25 burpies for losing
25 burpies if round 2 time is slower
25 burpies if other team beats their time

Thursday

2008-08-29T07:04:00.001-05:00

Ladder/Rope

bench Press 5 x 10 (at own pace)

5 rounds of 5 reps:
Ring pull ups
Ring dips

Wednesday

2008-08-27T11:50:00.001-05:00

REST DAY

Tuesday

2008-08-26T07:03:00.002-05:00

Rope/Ladder

3 "big" laps (1 mile)

2 rounds(second round is double the reps):

run outs on vertimax 10 reps/20 reps
lateral box jumps 25 reps/50 reps
plyo jumps 10 reps/20 reps
*sprints on treadmill 2 x 10 (reps are not doubled)

3 "big" laps (1 mile)

Monday

2008-08-25T06:45:00.002-05:00

Warm-up/Rope
1 lap around med building

"Tabata Something different"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

1 lap around med building
ladder drills
1 minutes front plank/:30 Left side plank/:30 Right side plank

Friday

2008-08-22T06:12:00.001-05:00

Ladder/Rope

"Helen"

3 rounds:
400 m run
Kettlebell swings x 21
pull-ups (55lbs.) 12

Cool down/Stretch

Thursday

2008-08-21T06:55:00.002-05:00

Warm-up (Rope/Ladder)

3 Rounds:
10 elevated chest push-ups (BW)
30 Lunge walk w/press (15lb.)
10 Plyo push-ups (knees on ground) (BW)
30 Ab ball seated db press (20lbs.)
10 elevated feet push-ups (BW)
Lap around building with 10 lb. ball above head

Stretch/Cool down

Tuesday

2008-08-19T07:25:00.003-05:00

Warm-up (Rope 4 minutes)
Ladder

Bench Press 1 x 10 warm-up set (45 lbs.); 5 x 5 (135/165/185/205/205)
Between each set of bench press run 100 yr sprint outside ( or two 50 yard sprints). Jog to the cone outside, when you get to the cone you should be in an all out sprint. Once you get to the 50 yd cone turn around and sprint back to starting cone. After the sprints walk in and perform next set on bench press. This should continue until all sets are completed on bench press.

3 rounds:
Step ups with heavy bag on shoulders (12'' box) 10 reps each leg
Seated db curls 10 reps
overhead reverse medball throws 10 reps

2 sets Plank after rounds 1:00 min.

Stretch

Monday

2008-08-18T07:09:00.002-05:00

Warm-up (rope/ladder)

Hang Clean & Press 1 x 10 warm-up 45lbs.; 2 x 5 (135lbs.)
after each set of hang clean & press do 12 reps of lat pulls (80lbs.)

2 rounds:
Tire Flip (small tire) 1:00
Lunge Walk (body wt.) 1:00
Farmers Walk 1:00
Chair Push ups 30 reps

1 set of 2 min plank after rounds

Stretch

Friday

2008-08-15T06:42:00.002-05:00

"Partner day"

Ladder/Stretch

2 Rounds:
Tire holds above head w/press 2:00
Hangs from pull up bar 2:00
Chair push-up position 2:00
Plate pushes (35lbs.) 2:00
Sprints on treadmill (15 mph) 4 x 6 sec.

Plank 2:00 (after rounds)

Stretch

Wednesday

2008-08-13T06:42:00.001-05:00

Rest Day