4-30-13

UNCLE CHE



DO BLOCKS IN ANY ORDER, REST ACCORDINGLY BETWEEN

50 DOUBLE UNDERS
5 MUSCLE UPS
50 DOUBLE UNDERS


FROGS AND FLYS 10-1'S


50 LIDELL PLANKS AT BOTTOM OF STAIRS
CRAWL UP STAIRS BACKWARDS
50 LIDELL PLANKS AT TOP OF STAIRS
CRAWL DOWN STAIRS
50 LIDELL PLANKS AT BOTTOM OF STAIRS


30 PUNCHES, 20 BODY SQUATS, 10 PUSHUPS
SLED SPRINT 200 YARDS
30 PUNCHES, 20 BODY SQUATS, 10 PUSHUPS
SLED SPRINT 200 YARDS
30 PUNCHES, 20 BODY SQUATS, 10 PUSHUPS

 

 

 

 



4-29-13

TWO WORKOUTS TODAY....

CAMERON LYLE
4 ROUNDS
1/4 MILE
10 ONE ARM SHOULDER TO OVERHEAD



ANNIVERSARY WOD

13 MINUTE AMRAP
13 BARBELL SIT UPS
13 PLATE OVERHEAD BOX JUMPS
13 ROLLBACK PISTOLS
13 MUSCLE UP TOE TO BARS (SUB WOULD BE BURPEE, PULLUP, TOE TO BAR)



 



 



 



4-24-13

KP CHALLENGE

12 MINUTE AMRAP
10 PISTOLS
10 BOX JUMPS
10 SQUAT CLEANS 115/85

12 MINUTE AMRAP
10 PULL UPS
10 HANDSTAND PUSHUPS
10 HR PUSHUPS

4-22-13

STRONG

1/2 MILE WARM UP

BURPEE PULLUPS 26
OH PLATE LOOP (1/3 MILE)
STAIR RUNS 26
TOE TO BAR 26
OH SQUATS 26
NIPPLE TO 90 WALKING LUNGES 26

1/2 MILE COOL DOWN

4-16-13

DMAG CHALLENGE

5-6-7-8 MINUTE ROUNDS, REST AS NEEDED BETWEEN ROUNDS
GOAL IS TO BEAT PREVIOUS ROUNDS REPS

10 PULLUPS
10 BOX JUMPS
10 PUSHUPS
10 THRUSTERS
10 GHD SITUPS





4-15-13

MODIFIED ERIC KEATING

1/3 MILE RUN

4 MUSCLE UPS
9 CLEAN AND JERK
71 STORM CRUNCHES

4 BACKWARDS STAIR CRAWLS
9 ROLLBACK BURPEES
71 LIDELL PLANKS

1/3 MILE RUN

4 MUSCLE UPS
9 CLEAN AND JERK
71 STORM CRUNCHES

4 BACKWARDS STAIR CRAWLS
9 ROLLBACK BURPEES
71 LIDELL PLANKS

1/3 MILE RUN

 

 

 



4-10-13

KP CHALLENGE

3 ROUNDS
15 KB SWINGS
10 WALL BALL TOSS
10 KNEE TO ELBOW
6 HANG CLEAN
3 BAR MUSCLE UPS
1/4 MILE RUN







4-9-13

ERIC KEATING (4-9-71) BIRTHDAY WORKOUT

(2) 21 MINUTE ROUNDS FOR THE 42 YEAR OLD

ROUND ONE
4 MUSCLE UPS
9 CLEAN AND JERK
71 STORM CRUNCHES

ROUND TWO
4 BACKWARDS STAIR CRAWLS
9 ROLLBACK BURPEES
71 LIDELL PLANKS