Aug 26

40:20 x 6

-Ring Plank.. plank position holding onto a set of rings or a jungle gym like we use at Dynamic.. if none available then just do a plank from the pushup position

-Prone Back Extensions (Superman)

- Hindu Squat

- Supine Bridge with alternating leg extension

- jump rope

Aug 25th

10 rounds of:

10 pushups
10 pullups
10 power wheel rollouts

5 rounds of 5. 1:30 rest in between rounds. :30 between exercises

pushups: 2 seconds down, hold 5 seconds, 2 seconds up
pullups: 2 seconds up, hold 5 seconds, 2 seconds down
pistols (assisted if you can't do unassisted): 2 seconds down, hold 5 seconds, 2 seconds up

Aug 20

30-45 minute trail run with 3 hill sprints, 3 x 15 log/rock jumps, 3 x 25 yd bear crawls

Beach Workout for Aug 19

Set up two sandpails or sneakers or whatever you want to use for a marker about 15 yards apart and about 20 yards from the water.

-Bear crawl from one sandpail to the other
-do 10 burpees.
-sprint down to the water and dive in
-swim the distance from one marker back to the other
-sprint out of the water back to a marker and do 10 situps (it's ok if you get all sandy since you'll wash off in a second. set up a towel for your situps if you can't handle doing situps in the sand :)

-repeat 6x

Aug 18th

AFAP

100 Burpees

100 Box Jumps

100 Body Rows

Aug 15

Come into the gym for the Bodyweight 500!

Aug 14

AMRAP 20

150 Jump rope fwd/bkwd

Bear Crawl 15 yds fwd/bkwd

Walk Lunge 15 yds fwd/bkwd

aug 13

do each exercise for 1:00 and move on to the next. rest 1:00 and repeat 5x

jump rope

swings

walk lunges

bicycles

bear crawl

Aug 12

5x5

pullups
handstand press

rest 3:00

pistols (assisted if you can't do them unassissted)
double snatch

Aug 11

40:20 x 5 with 1:00 min rest in between rounds

hindu pushups

hindu squats

UK Squat Thrusts

Russian Twist

Spetznaz Crawl

workout put together here at the gym by Danielle, Cheikh and Sara.. Enjoy :)

Aug 10

need a little equipment for this one, but you can use anything really..

Niko did this with a 100# sandbag, a 45# plate, and a 45# dumbell

move the 100# bag 10 yards, go back for the 45# plate and move it 10 yards, then go get the 45# dumbell.. repeat until you have done this 20 times for a total of 200 yards.. if you can do this on a football field, then you will go once up and back. if you're doing it at home, you can do it back and forth in a 10 yard space. And like I said, you can use anything. Pick awkward loads. A bucket full of water (see if you can get 200 yds without spilling any of it), an old tire, a toolbox, a big rock. Use your imagination.. This is a great workout. If you want to add a little something to it then do 5 burpees after every 10 yards...

Great workout idea, Niko!

Aug 8th

Perfect day to start chopping up all that wood from the ice storm damage so that you can heat your house with it this winter..

2 hours - chop and stack wood.

Awesome workout!

Aug 7

40:20 x 5 rounds

inchworm

bar hang

plank

weighted reverse lunges

star jumps

Aug 6th

in a 40:20 format do 5 rounds of:

burpees

squat jumps

body rows

situps

Aug 4th

AMAP in 20 minutes

12 burpees

120 jump rope sprinting

24 bicycles

alternate between forwards and backwards on the jump rope every round.