12-17-12

1/2 MILE RUN

3 ROUNDS
5 BOX JUMPS
10 KB SWINGS
15 ARCHES

1/2 MILE RUN

3 ROUNDS
5 PISTOLS
10 GROUND TO OVERHEAD
15 TOE TO BARS

1/2 MILE RUN

 



12-14-12

KP CHALLENGE

2 ROUNDS
30 HR PUSHUPS
50 DOUBLE UNDERS
20 PISTOLS (10 EACH LEG)
50 DOUBLE UNDERS
2 REVERSE CRAB WALKS UP STAIRS
50 DOUBLE UNDERS
20 DUMBELL CLEAN AND JERK
50 DOUBLE UNDERS
40 TOES TO BAR

 



12-12-12

24 MINUTE AMRAP

2 HIGH BOX JUMPS
10 SDHP
10 PUSH PRESS
BT2B COMBO (BURPEE, 5 T2B, BURPEE, 5 T2B, BURPEE)
40 DOUBLE UNDERS







MFA TRIBUTES

MIXED FITNESS ARTIST AB EXERCISE FOR THE ABS....

100 REPS TOTAL
20 LEG RAISES
20 LEG PUMPS
60 STORM CRUNCHES

 



12-7-12

KP CHALLENGE

TAKE TURNS WITH A PARTNER UNTILL 50 REPS ARE DONE EACH, PARTNER NOT DOING EXERCISE WILL BE DOING DOUBLE UNDERS....

CLEAN AND JERK
OVERHEAD SQUATS
PULL UPS
GHD SITUPS



12-5-12

6 MINUTES AT EACH STATION

SUMO DEADLIFT HIGH PULLS AND BOX JUMPS
3,6,9,12... REPS UNTILL 6 MINUTES IS UP

KB SWINGS AND L-SITS
3,6,9,12....REPS OR SECONDS FOR L-SITS UNTILL 6 MINUTES IS UP

GHD SIT UPS AND MUSCLE UPS(BAR OR RING)
5 AND 1, 10 AND 2, 15 AND 3, 20 AND 4, 25 AND 5.... UNTILL 6 MINUTES IS UP

DOUBLE UNDERS AND HR PUSHUPS
10 AND 5, 20 AND 10, 30 AND 15, 40 AND 20.... UNTILL 6 MINUTES IS UP

 



12-3-12

1 MILE RUN

3 ROUNDS OF
10 OVER BAR BUPREE CLEAN AND JERKS
20 GHD

2 ROUNDS OF
100 WALL MT CLIMBERS
10 ROLLBACK TO HANDSTAND PUSHUPS

1 ROUND OF
200 DOUBLE UNDERS
100 FULL SIT UPS