Monday 09.12.11

4 rounds for time of: Run 400 meters 15 Thrusters (10lb dumbbells) 15 Push-ups  In remembrance of 9/11 and all the wives and mothers whose 343 firefighters didn’t come home. We will never forget.  I held my firefighter extra tight last night.

Thursday 09.08.11

For time: 25 Walking lunge steps 20 Push-ups 50 Box jumps 50 Jump jacks or jump rope 25 Dips 20 Knees to elbows 30 Kettlebell swings,10 -15lb dumbbell 30 Sit-ups 20 Hang squat cleans, 10-15lb pound dumbbells 25 Back extensions 30 Wall ball shots 3 Pull-ups  *for wall ball shots- if you don’t have a…

Thursday 09.01.11

Complete as many reps as possible in 7 minutes of the following rep scheme: 30lbThruster, 3 reps 3 knees to elbows 3 sit-ups 30lb Thruster, 6 reps 6 knees to elbows 6 sit-ups 30lb Thruster, 9 reps 9 knees to elbows 9 sit-ups 30lb Thruster, 12 reps 12 knees to elbows 12 sit-ups 30lb Thruster,…

Tuesday 08.30.11

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are back extensions second 8 are push-ups third 8 intervals are sit-ups, and finally last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments like this:…