Friday 2-27

6 rounds in a 40:20 format..

Sit up and Reach

Cable Punches

Hindu Squats

Burpees

Frog Hops

Prison Workout for Thursday 2-26

7pm session tonight will be doing the following prison workout for time....

10-9-8----1

Hanging Leg Raises

Double KB Long Cycle

Tuck Jumps x 2 (20-18-16---2)

Mt Climbers x 5 (50-45-40----5)

Wall Ball

wed feb 25

40:20 x 6

Cable Full Extensions

Scissor Pushups

Kettlebell Thrusters

Jump Rope

Sitting Tuck

tuesday 2-24-09

For those of you who read this and decide whether or not you'll go to the gym based on the workout you see here, that's not really what it's here for.. It's also not here for you to show up at the gym and decide you'd rather do the one on the website instead of the one that's on the board for you when you get to the gym.. In other words, get your ass to the gym and do the workout on the board when you get there. It may or may not be what you see here.. If you can't make it to the gym, this is something you can do on your own at home..

So, with that said, here's the workout that will be on the board for the Spartans tonight..

30:30 for 5 rounds

-Alternating Clean

-Inverted Hip Slaps

-Pole Vaulters

-Weighted Jumping Split Squats

-Alligator Pushups

monday 2-23

30 minute time limit

100 KB swings

100 KB press (50 each side)

50 pullups

100 pushups

200 squats

10 minutes jump rope

Friday 2-20-09

5 rounds for time (30 min limit):

30 kb swings

10 burpees

10 cable thrusters

30 mt climbers

20 sitting tuck

25 yd crab walk

Spartan Workout for Feb 19

Complete 10 consecutive rounds of each exercise before moving on to the next exercise in a 15:15 format:

Double Kettlebell Swing

Sledgehammer Hits on Tire (Spartans 16# sledge, Spartettes 8# or 10# sledge)

Double Kettlebell Snatch

Burpees

Finisher:

100 Hindu Squats

50 Corkscrews

50 Pushups