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.