1-31-13

1-3-5-5-3-1 MINUTE ROUNDS
1 MINUTE REST BETWEEN ROUNDS

1 MINUTE
POP UPS

3 MINUTES
2 MUSCLE UPS
20 STORM CRUNCHES

5 MINUTES
10 DUMBELL PUSH PRESS
10 SECOND PUSHUP HOLD
20 FULL SIT UPS

5 MINUTES
10 SHRUGS
10 SECOND SQUAT HOLD
20 FULL SIT UPS

3 MINUTES
2 MUSCLE UPS
20 FULL SIT UPS

1 MINUTE
POP UPS



1-28-13

ANY ORDER, BREAK UP AS OR IF NEEDED

1 MILE RUN
6 SHUTTLE BEAR CRAWLS
30 GHD WITH TWIST
15 MUSCLE UPS
15 OLYMPIC LIFTS OF CHOICE
150 DOUBLE UNDERS

EXAMPLE OF BREAK UP....

3 ROUNDS OF
1/3 MILE RUN
2 SHUTTLE BEAR CRAWLS
10 GHD WITH TWIST
5 MUSCLE UPS
5 OLYMPIC LIFTS OF CHOICE
50 DOUBLE UNDERS



1-24-13

JOEL FORSETH

MIXED FITNESS ARTIST BIRTHDAY WORKOUT

5 MUSCLE UPS, 24 BOX JUMPS(30" BOX), 72 DOUBLE UNDERS

4 MUSCLE UPS, 24 SNATCH SQUATS, 72 DOUBLE UNDERS

3 MUSCLE UPS, 24 GHD WITH TWIST ON WAY DOWNS, 72 DOUBLE UNDERS

2 MUSCLE UPS, 24 DUMBELL PUSHUP TO SIDE PLANKS, 72 DOUBLE UNDERS

1 MUSCLE UP, 24 ROLLBACK KB SDHP, 72 DOUBLE UNDERS



1-21-13

8 MINUTES AT EACH STATION

4 THRUSTERS
12 TRX PENDULUMS

4 BAR MUSCLE UPS
12 KB SDHP

40 DOUBLE UNDERS
10 CORE BALL PULL INS



1-18-13

1/2 MILE RUN

3 ROUNDS
5 STRICT PULLUPS
10 SNATCH
15 STRAIGHT UP CRUNCHES

150 DOUBLE UNDERS

3 ROUNDS
10 TRX PIKES
10 TRX KNEE TO ELBOWS
10 GRAPPLERS

1/2 MILE RUN



1-11-13

KP CHALLENGE

10 MINUTE AMRAP
60 OVER BAR BURPEES
30 OH SQUATS 120/85
10 MUSCLE UPS


10 MINUTE AMRAP
50 WALL BALL
25 BOX JUMPS
10 KB SWINGS









1-7-13

24 MINUTE AMRAP

TRIBUTES
2 HIGH BOX JUMPS
4 STRICT PULLUPS
6 THRUSTERS
8 KB SDHP
10 HR PUSHUPS

 

 



1-4-13

KP CHALLENGE

1/4 MILE RUN


20-2'S OF THE FOLLOWING (20 OF EACH, THEN 18, THEN 16.....THEN 2)
PULLUPS
BURPEES
PUSHUPS
SIT UPS
DIPS


100 DOUBLE UNDERS

 

 



1-2-13

1/2 MILE RUN

TRIBUTES

100 PUNCH SPRAWL COMBOS (AFTER EVERY 10 PUNCHES YOU SPRAWL)

TRIBUTES

10 ROLLBACK BURPEES

TRIBUTES

10 BACKWARDS STAIR CRAWLS

TRIBUTES

10 ROLLBACK BURPEES

TRIBUTES

100 PUNCH SPRAWL COMBOS (AFTER EVERY 10 PUNCHES YOU SPRAWL)

TRIBUTES

1/2 MILE RUN