Dynamic Workout of the Day

Interval Timer

2009-12-21T09:52:00.001-08:00

If you're ever on the road and need an interval timer, here you go:
http://www.speedbagforum.com/timer.html

Football Weekend Workout

2009-09-12T03:27:00.000-07:00

For those of you who spend countless hours watching football games, my friend Brett has come up with a workout that you can do in your living room. During the game, you're going to be getting more exercise than the players, here's how it works:

Do 20 Hindu Squats for every first down

Do 10 Hindu Pushups for every punt
Do 10 burpees for every touchdown

Do 10 V-ups or Sitting Tucks for every field goal

Do 50 Jumping Jacks for every turnover

Jump rope for the duration of every commercial break.

Rest at halftime :)

Enjoy the games. Go Patriots!

September 7

2009-09-07T12:30:00.000-07:00

Sorry for not being here in a while.. Have been working on getting a new website up and running that will take the place of this with workout and nutrition tips and lots of other great stuff.. Announcement coming soon....

For today, go to the track....

run 200m AFAP (as fast as possible) - do 20 burpees

run 200m AFAP - do 20 pushups

run 200m AFAP - do 20 situps

run 200m AFAP - do 40 squats

repeat 4x....

Aug 26

2009-08-26T10:33:00.000-07:00

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

2009-08-25T04:08:00.000-07:00

10 rounds of:

10 pushups
10 pullups
10 power wheel rollouts

2009-08-22T03:32:00.000-07:00

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

2009-08-20T06:34:00.000-07:00

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

2009-08-19T01:52:00.001-07:00

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

2009-08-18T03:56:00.000-07:00

AFAP

100 Burpees

100 Box Jumps

100 Body Rows

Aug 15

2009-08-14T10:17:00.001-07:00

Come into the gym for the Bodyweight 500!

Aug 14

2009-08-14T10:15:00.000-07:00

AMRAP 20

150 Jump rope fwd/bkwd

Bear Crawl 15 yds fwd/bkwd

Walk Lunge 15 yds fwd/bkwd

aug 13

2009-08-13T09:50:00.000-07:00

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

2009-08-12T02:15:00.000-07:00

5x5

pullups
handstand press

rest 3:00

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

Aug 11

2009-08-11T04:17:00.000-07:00

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

2009-08-10T02:13:00.000-07:00

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

2009-08-08T03:49:00.001-07:00

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

2009-08-07T09:49:00.000-07:00

40:20 x 5 rounds

inchworm

bar hang

plank

weighted reverse lunges

star jumps

Aug 6th

2009-08-06T08:48:00.000-07:00

in a 40:20 format do 5 rounds of:

burpees

squat jumps

body rows

situps

Aug 4th

2009-08-04T03:17:00.000-07:00

AMAP in 20 minutes

12 burpees

120 jump rope sprinting

24 bicycles

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

weekend Aug 1 and 2

2009-07-31T08:42:00.000-07:00

Saturday Aug 1:

hill sprints.. Find a hill that takes you about 30 seconds to sprint up. Sprint to the top of the hill, do 10 burpees and walk back down..

Repeat 10x

Sunday Aug 2: Find a pickup game of:

basketball

soccer

street hockey

If you can't find one, start one :)

Have an idea for a great workout of the day? email me at kevin@dynamicsc.com and I'll post it here. as long as it doesn't include bench presses, biceps curls, or elliptical machines then I'll use it (haha)...

July 31

2009-07-31T08:40:00.001-07:00

in a 15:15 format do as many as possible in 5 minutes (10 consecutive rounds)... take a 2 minute break and then go into the next exercise..

pushup

squat

body row

box jump

July 29

2009-07-29T05:24:00.001-07:00

100 swings

100 goblet squats

100 long cycle

July 28

2009-07-28T06:05:00.000-07:00

do 5 hindu pushups

bear crawl 10 yds

do 5 burpees

bear crawl back

do 10 hindu squats

bear crawl 10 yds

do 10 situps

bear crawl back

do 20 jumping jacks

bear crawl 10 yards

do 20 skiers

bear crawl back

do AMRAP in 20 minutes

July 27

2009-07-27T07:55:00.001-07:00

30:30:30 work on first exercise for :30 immediately followed by second exercise for :30, and then :30 rest.

do 4 rounds with 1 minute rest between rounds

skiers/burpees

skaters/mt climbers

kb swings/goblet squats

pushups/body row

July 26

2009-07-26T04:22:00.000-07:00

Sun's coming out soon...

Head out for a couple hours of fun:

- trail running

- mountain biking

- road biking

- kayaking or canoeing

July 24

2009-07-24T05:19:00.000-07:00

5 rounds AFAP (as fast as possible)

100 Hindu Squats

25 Hindu Pushups

25 V-ups/Tucks

25 Cossack Slides

July 23

2009-07-23T05:04:00.000-07:00

Jump Rope Pyramid
50-100-150-200-250-200-150-100-50
Forwards then backwards AFAP (as fast as possible)

finish up with 5-10 minutes of Turkish Getups using a kettlebell, dumbell, medicine ball, barbell, or any other type of awkward load you can think of..

july 22

2009-07-22T05:48:00.000-07:00

90 minute ashtanga yoga session

July 21

2009-07-21T04:51:00.000-07:00

Deck of Cards

Spades - burpees
Clubs - squats
Hearts - tuck jumps
Diamonds - bicycles x 2

July 20

2009-07-20T10:18:00.000-07:00

Sprints:

50m - 100m - 200m - 400m - 200m - 100m - 50m

after every distance, walk/jog back to start and go again right away.

finish up with 50 pushups, 25 pullups and 50 situps

July 17

2009-07-16T18:45:00.000-07:00

5 rounds of:

60 Hindu Squats
20 Hindu Pushups
30 second back bridge

July 16

2009-07-16T09:41:00.000-07:00

For 20 minutes in a 15:15 format

double kettlebell or dumbell thrusters

single kettlebell or dumbell thrusters, alternating arms every set

July 14

2009-07-14T07:32:00.000-07:00

800m run (1/2 mile. 2x around a standard high school track)

25 burpees

800m run

25 pushups

800m run

25 wall ball

800m run

25 power wheel rollouts or v-ups

if 2 miles of running is too much, then modify your run distances.. this workout should take less than 30 minutes.

July 13

2009-07-13T10:46:00.000-07:00

100 pushups

100 situps

100 squats

100 body rows

weekend of July 11

2009-07-11T06:23:00.000-07:00

Saturday: it's blueberry season and there are tons of local hikes up mountains with blueberries.. go for a hike and pick some blueberries.. don't forget to jump on rocks, crawl under trees, climb a couple trees, and do some pullups on branches.. in other words, make it as fun as possible.

Sunday: go for a 2 hr bike ride

July 8

2009-07-08T02:00:00.000-07:00

300/3000

300 yds of power wheel crawl (150 fwrd/150 bkwrd)
3000 revolutions on the jumprope (1500 frwrd/1500 bkwrd)

shoot for 30 minutes

can substitute 200/2000 or 100/1000 and can also substitute bear crawls for power wheel crawls

July 7

2009-07-07T07:55:00.000-07:00

25 jumping jacks
10 alternating toe touches

25 bicycles

10 pushups

25 squats

10 body rows

repeat 5 times

July 6

2009-07-05T16:04:00.000-07:00

Been away hiking and biking and getting an incredible amount of fun and exercise in.. Hope you have too :)

Workout for Monday from my friend Ryan..
10 rounds:
2 mins hard on the jumprope
10 burpees.

the jump rope is not a rest.. it is jumping as fast as you can for 2 minutes. mix up your footwork and throw in some double unders if you can. Great workout!

July 2

2009-07-01T18:04:00.000-07:00

Top of every minute, sprint 50 yds

Repeat 8 times (beginner) followed by 25 burpees

Repeat 12 times (intermediate) followed by 50 burpees

Repeat 16 times (advanced) followed by 100 burpees

June 30

2009-06-30T05:27:00.000-07:00

At the top of every minute perform the number of each exercise and then rest the remainder of the minute. Perform 5 rounds of each before moving on to the next exercise

20-40 Hindu Squats

10-15 burpees

10-20 situps

10-20 pushups

10-20 body rows

June 26

2009-06-26T07:46:00.000-07:00

60 seconds of each exercise with no rest in between..

shuttle run

jumping jacks

burpees without pushups

hindu squats

rest for 60s and repeat 5x.

Fun with Mud

2009-06-24T07:37:00.000-07:00

If you're living here in the Northeast where it's been raining for the last 38 days, take a break from building that ark and go have some fun in the mud before the sun comes out this weekend and dries everything up..

30-45 minute trail run

60-90 minute mountain bike ride..

both :)

June 23

2009-06-23T03:16:00.000-07:00

30:30 x 5

body row

hindu pushups

tuck jumps

back bridge

shuttle run

June 22

2009-06-22T02:14:00.000-07:00

1000 jump rope

100 pushups

200 situps

200 squats

June 20th

2009-06-20T04:28:00.001-07:00

Happy Saturday.. Start a pickup game of soccer, basketball, street hockey with your kids and their friends..

June 19

2009-06-19T02:21:00.000-07:00

1/4 mile run
20 burpees
1/4 mile run
50 jumping jacks
1/4 mile run
20 pushups
1/4 mile run
100 yd bear crawl

June 18th

2009-06-17T16:49:00.000-07:00

10-20-30-40-30-20-10

deck squats
burpees (no pushups)

June 17

2009-06-17T02:10:00.000-07:00

40:20 x 6

body rows
kettlebell swings
pushups
situps
jump rope

fun with stairs

2009-06-16T06:40:00.000-07:00

find some stairs:

20 stair jumps (1 or 2 steps at the bottom of the set of steps)
sprint to top of stairs, jog back down.
20 stair jumps
bear crawl to top of stairs, bear crawl down (feet first, not head first)

Repeat 5x

Advanced: do reverse bear crawls up and down stairs.

June 15

2009-06-15T02:28:00.000-07:00

15 for the 15th:

5 rounds of:

15 pushups

15 body rows

15 squat jumps

followed by 1500 revolutions on the jump rope

Get Sloshed

2009-06-13T03:22:00.000-07:00

Build a slosh pipe and have some fun with a killer core workout.

Get a 9' length of 4" PVC and two end caps at Home Depot, Lowe's or some other place that supplies PVC. One of the end caps should be the threaded, removable kind so that you can adjust the water level if you ever want to. The other one is just a cap that will be glued on. Secure the fixed end cap on the PVC. Fill it half full with water. Secure the removable end cap. Now try to lift the slosh pipe, Zercher style, and try to walk around with it. Try to do walking lunges. Try to press it overhead. Try to walk around with it overhead. WAY harder than it sounds. Great core workout!

Have fun!

June 12

2009-06-12T11:59:00.000-07:00

30 seconds hindu pushups
1:00 hindu squats
30 seconds V-up/Sitting Tuck
1:00 Hindu Squat
rest 1:00
Repeat 5-8 times

June 11th

2009-06-11T06:43:00.000-07:00

100 body row
100 yds power wheel crawl (or bear crawl)
10 minutes of inversion practice (handstand,headstand, etc)

June 10

2009-06-10T05:58:00.000-07:00

5 rounds of:

Jump rope 15o forwards

pushups

jump rope 150 backwards

sitting tuck or V-up (jackknife)

Do pushups and tuck/v-up to 50% of max reps..

June 9

2009-06-09T02:43:00.000-07:00

Two for Tuesday..

200 Kettlebell Swings

200 Sledgehammer Strikes

June 8

2009-06-08T09:56:00.000-07:00

Bear Crawl 50 feet

do 10 burpees

bear crawl back to where you started

do 20 tuck jumps

repeat 10x

June 7

2009-06-07T02:24:00.000-07:00

Hit the trails for a 30-45 minute run or a 60-90 minute mountain bike ride..

June 4

2009-06-04T04:00:00.000-07:00

5 rounds for time

run 400m
20 pushups
20 situps

June 3

2009-06-03T05:06:00.000-07:00

Jump rope pyramid

50-100-150-200-250-200-150-100-50

forwards then backwards..

then do 50 burpees for time.

June 2

2009-06-02T02:24:00.001-07:00

Sorry for being away from this blog for a while.. I decided that instead of posting a workout that we're doing at the gym, I'll use this blog to post a workout for people to do while traveling or at home. These workouts will be mostly bodyweight exercises mixed with some kettlebell exercises (you can substitute dumbbells, but i'd recommend buying some kettlebells) and some exercises will require a pullup bar or Jungle Gym.

5 Rounds. Get through round as fast as possible maintaining good form. 1:00 minute break between rounds:

Standard/(Advanced)

--------------------------

10 Hindu Pushups/(25 Hindu Pushups)

25 Hindu Squats/(100 Hindu Squats)

10 Sitting Tuck/(25 Jackknife)

10 Body Row/(10 Pullup)

Playing with Cards

2009-05-18T11:28:00.001-07:00

Deck of Cards workout

Burpees

Hindu squats x2

Situps

Kettlebell Swings x2

Fri May 15

2009-05-15T04:03:00.000-07:00

40:20

Body Row

Power Wheel Rollout

Pushup

Box Jump

Bear Crawl

thu May 14

2009-05-14T11:37:00.000-07:00

kettlebell and bodyweight omelette

Wed May 13

2009-05-13T10:02:00.000-07:00

40:20 x 5

pullups

bicycles

cable punch

box jumps

dbl KB press

hindu squats

May 12

2009-05-12T03:45:00.000-07:00

Spartan workout for today:

60:30 x 4, 2:00 min break after 2 rounds

Wall Ball

Sumo Hi Pull

Burpees

Front Squats

finisher: 100 yards PW crawl

Friday May 8th

2009-05-07T17:03:00.000-07:00

40:20 x 4

pullups

back extensions

situps

squat hold/wall sit

pushups

tuck jumps

burpees

Thursday May 7

2009-05-07T08:32:00.000-07:00

"Kettlebells +" workout of the day

Alternating 6's.. alternate between two exercises for 6minutes

a1: 10 Power wheel pikeup

a2: 10 Power wheel hamstring curl

b1: 10 D-ball clean and press

b2: 10 D-ball squat

c1: 25 kettlebell swings

c2: 10 box jumps

d1: 20 yards kettlebell walking lunges

d2: 10 renegade row

Wed May 6th

2009-05-06T13:50:00.000-07:00

40:20 x 6

cable clean and punch
hindu squats
kettlebell swings
D-max slams
sitting tucks

brutal Spartan planned for tomorrow... i get the chills just thinking about it.

Kettlebell Omelette

2009-05-05T10:13:00.000-07:00

swings

cleans

presses

lunges

hi pulls

figure 8's with hold

rows

windmills

twists

getup situps

chair press

kettlebell complexes

and anything else that pops into my head over the course of about 25-30 minutes :)

Monday May 4

2009-05-03T15:54:00.000-07:00

40:20x5

Smackdowns

D-ball Squats

Mt Climbers

Hanging Knee Raise

Skaters

Situp n twist

May Day F.I.T

2009-04-30T17:28:00.001-07:00

40:20 x 6

Hurdles

UK Squat Thrust

Ring Plank

Flyes

Hack Squat

Thursday Spartan

2009-04-29T17:30:00.001-07:00

A modified version of the Crossfit "Fight Gone Bad" workout..
3 x 5:00 min rounds with 1:00 min rest in between. You will perform one exercise for one minute and then immediately move to the next exercise for 1:00 until you are through with the 5 exercises..

Wall Ball
Sumo High Pull
Box Jump
D-Ball Push Press
Renegade Row

Finisher: 100 yds of PW crawl

Wednesday 600

2009-04-29T03:10:00.000-07:00

600 reps... toughest way to do this is to do all reps of an exercise before moving on to the next exercise. try to finish in under 30 minutes

50 burpees

50 body rows

50 tuck jumps

100 sit n reach

100 hindu squats

100 skaters

100 jumping jacks

50 pushups

Kettlebell Tuesday

2009-04-28T03:21:00.000-07:00

The kettlebell omelette was so popular last Tuesday that I think it's going to be a regular Tuesday workout.. Will be another good one today. At the Spartan workout tonight I'm going to add some bottoms up kettlebell work as well as some flips and catches...

Monday 4-27

2009-04-27T08:55:00.000-07:00

40:20 x 6

monkey bars/pullups

deck squats

elbow plank/elbow stand

wall ball

alligator pushups

friday april 24

2009-04-24T14:04:00.001-07:00

40:20 x 6

jump rope
hindu squats
cable punches
med ball chops
hindu pushups

Thu 4-22

2009-04-22T16:54:00.000-07:00

Spartan Workout:

Double Kettlebell Session

30:30 x 5 rounds.. 1:00 rest between rounds. Use same weight for all exercises, cycle from one exercise to the next.

swings

front squats

push press/jerk

renegade rows

high pulls

wed the 22nd

2009-04-22T11:22:00.000-07:00

AMRAP in 30 minutes of:

12 burpees
12 1 arm kettlebell clean and press, each arm
5 windmills, each side
25 skiers
25 swimmers

Tuesday April 21

2009-04-21T05:09:00.000-07:00

Kettlebell Omelettes for today..

Monday 4-20

2009-04-20T10:34:00.000-07:00

40:20 x 6

pushup

body row

deck squat

cable russian twist

walking 2 arm kettlebell swing

Friday April 17

2009-04-16T16:47:00.000-07:00

Keeping with the partner theme from the Spartan workout on Thursday, today's FIT and DFC sessions will also be a partner workout... 40:20 x 5 rounds

Batey Bosu Toss

Swiss Ball Wrestle

Low-5 Pushups

C-Band Hip Extension

C-Band Russian Twist

Back 2 Back Squat Walk

This is fun stuff!!

Thursday 4-16

2009-04-16T03:15:00.000-07:00

Kettlebell + workout today:

40:20 x 6

Battling Ropes

Elbow plank/hip slaps

D-Ball Clean and Press

Kettlebell Swing

Goblet Squat

For the Spartan workout we have a partner session (aka "The Spartner") with lots of power wheel crawls, kettlebell work, plyometrics, and isometric holds...

Wednesday 4-15

2009-04-15T12:41:00.000-07:00

Alternating 8's

-alternate between two exercise for 8:00 and then move on to the next pair..

a1: 150 revolutions on the jump rope forward

a2: 150 revs backwards

b1: 25 yards bear crawl

b2: 40 hindu squats

c1: 15 med ball diagonal chops (over each shoulder)

c2: 10 med ball rotating lunges (each leg)

4-14 spartan workout

2009-04-14T07:52:00.001-07:00

Reverse pyramids. Complete x1:x2 before moving on to next pair of exercises...

a1: 10-9-8----1 Atomic Power Wheel Pushups

a2: 20-18-16-14---2 Power Wheel Hamstring Curl

b1: 20-18-16---2 Sledge Hits, each side

b2: 10-9-8---1 pullups

c1: 10-9-8---1 Double Kettlebell Clean

c2: 10-9-8---1 Double Kettlebell Push Press

monday 4-13

2009-04-13T07:34:00.000-07:00

AMRAP in 30 minutes of:

25 yards lateral hopping

10 pushups

10 pullups

10 cable clean and punch

20 bicycles

Easter Weekend

2009-04-11T03:27:00.000-07:00

Workouts at the gym are posted on the board. I know Niko's planning some cool stuff with kettlebells and sandbags for the Spartan workout. Michele and I are going hiking in the Green Mountains of Vermont with Jake! See you Monday. Have a great Easter :)

Friday April 10

2009-04-10T02:14:00.000-07:00

Train Like Animals:

4 x 40:20

Monkey Bars

Alligator Pushups

Frog Hops

Elephant Walk

Scorpions

Finisher: 10/100 Burpee Challenge

Do 100 burpees in 10 minutes.

thu 4-9

2009-04-09T08:50:00.000-07:00

40:20

Cable Punch

Wall Ball

Renegade Row

Kettlebell Deck Squat

Jump Rope

Tuesday 4-7

2009-04-07T03:40:00.000-07:00

Spartan Workout of the Day

100 kettlebell swings
100 1-arm kettlebell snatch (50 each side)
100 Zercher Squats
100 Burpees

monday 4-6

2009-04-06T12:33:00.000-07:00

40:20 x 6

Cable Full Extensions

Burpees

Halos

Cable Thrusters

Snowboarders

Saturday 4-4

2009-04-04T04:21:00.001-07:00

Today's sessions will be what Steve Maxwell calls the "Kettlebell Omelette".. You'll pick up a kettlebell and you won't put it down for about 30 minutes.. In those 30 minutes I will run you through a variety of kettlebell exercises that will keep your heart rate up and keep every muscle in your body engaged. This is a phenomenal full body workout and it's really a lot of fun. Hope to see you at the gym :)

Friday April 3rd

2009-04-03T17:42:00.001-07:00

Sorry for the delay.. There was no internet at the gym today..

Workout of the day was 40:20 x 6 of

Swimmers

Burpees

Kettlebell Bulgarian Squat

Jump Rope

Crab Walk

Thu 4-2

2009-04-02T14:56:00.000-07:00

40:20 x 6

D-Ball Clean/Press

Kettlebell High Pull

Kettlebell Windmill

Hanging Knee Raise

Walking Weighted Lunges

Wed 4-1

2009-04-01T03:50:00.000-07:00

No April Fools Here :)

40:20 x 6

Overhead Kettlebell Swing

Mountain Climbers

Jumprope

Sit n Reach

Uneven Pushups

tuesday kettlebells

2009-03-31T14:57:00.000-07:00

Kettlebell + Workout for today

Alternating 6's (alternate between 2 exercises for 6 minutes)

A1: 10 Long Cycle Left

A2: 10 Long Cycle Right

B1: 25 Swings

B2: 10 Dynamax Slams

C1: 25 yrds Power Wheel Crawl

C2: 10 PW hamsgtring curl

D1: 20 Goblet Squats

D2: 10 KB deck squats

Monday 3-30

2009-03-29T16:22:00.000-07:00

40:20 x 6

smackdowns

KB See Saw press

split lunge jumps

body rows

Gladiator

Saturday 3-28

2009-03-28T11:15:00.000-07:00

500/400/300 Hindu Squats

100/75/50 Hindu Pushups

100/75/50 Jackknifes

100/75/50 Kettlebell Swing

30 minute limit.. Try to complete 500 Hindu Squats, 100 Hindu Pushups, 100 Jackknifes (V-Ups), and 100 Kettlebell swings in 30 minutes.. If that's too much, then go to the next number down, for example, 400,75,75,75...

friday 3-27

2009-03-27T03:27:00.000-07:00

40:20 x 6

Agility Ladder

Monkey Bars

Hip Slaps

D-Ball Overhead Throw

Kettlebell Russian Twist

Thu March 26th

2009-03-26T12:38:00.000-07:00

Kettlebell Plus workout for today is a 40:20 x 5

Power Wheel Rollout

D-Ball Clean and Press

Double KB Bent Over Row

KB Hack Squat

Jump Rope

Jungle Gym Runners

wednesday march 25

2009-03-25T03:05:00.001-07:00

AMRAP (as many rounds as possible) in 30 minutes

25 1-arm swings, each arm

25 Hindu Squats

10 1-arm open up, each side

10 Crusher Pushups

25 UK Squat Thrusts (or Wall Thrusts)