Wednesday, August 30

Something new today:

40 laps(200 meters each)
300 lunges
300 squats
200 pullups
200 pushups
300 dips (tricep)

Okay, now before you freak out, there are two teams. Each team divides the work out amongst each other. There were 8 people per team, so 8 people shared the work out. In the end, I did about 6 laps, 50 lunges, 80 squats, 50 pullups, 40 pushups, 60 dips. The teams raced each other to see who could complete the required amount of each exercise. Team 1, that would be the team I was on, kicked ass!!! Oh ya baby! We kicked assess all over that gym dahlings !!!

Monday, August 28

5 chinups
10 pushups
15 squats

As many rounds for time (20 minutes)

Wednesday, August 23

5 pullups
20 pushups
20 v-twists with medicin ball
20 lunges
run 800 meters

Repeat 3 times, and collapse

Monday, August 21

21, 18, 15, 12, 9, 6, and 3 reps of :
push ups,
sit ups,
thrusters,
kettlebell swings

Wednesday, August 16

10 pushups
run 100 meters
10 push presses
run 100 meters
10 bicep curls
run 100 meters
10 back extensions
run 100 meters
25 unassisted sit ups
run 100 meters

repeat 5 times

Monday, August 14

1 minute skipping
10 shoulder press
10 walking lunges
10 weighted squats
10 chin ups
10 push ups

As many rounds for time in 20 minutes

Friday, August 11

clean (one minute)
row or skip with 5 lb rope (one minute)
wallball (one minute)
box jump (one minute)
Sumo deadlift long bar (one minute)
rest (one minute)

Repeat 5 times

Thursday, August 10

Run 5km's in blazing sun and heat.
Sweat out ALL body fluids in 30 minutes or less.

Wednesday, August 9

20 lunges
20 sit ups
20 pushups
20 weighted squats
20 chin ups
300 meter run

18 lunges
18 sit ups
18 pushups
18 weighted squats
18 chin ups
200 meter run

15 lunges
15 sit ups
15 pushups
15 weighted squats
15 chin ups
100 meter run

For time

Monday, August 7

Holiday, but I ran 5km's

Friday, August 4

50 pushups
50 sit ups
run 800 meters
50 push ups
run 800 meters
50 sit ups
run 800 meters

Wednesday, Aug 2

Humidity Index...through the roof. Too hot for this crap.
Anyhoo:

20 lunges
20 sit ups
20 push presses (hold bar at shoulder height and push bar up until arms are straight)
5 chin ups
run 400 meters
repeat 5 times (for time)