Wednesday, February 19, 2014

Simply Suck- mix and match

15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

5 rounds
Run 200m 
10x Push-ups 
10x Squats 

Every minute on the minute for 12 minutes
2x Deadlift (315#/225#) 
4x Burpees 
8x KB swings (72#/53#) 

Max rounds in 20 minutes
10x Box jumps (20 inch) 
10x Pull-ups 
20x KB swings (53#) 
20x Push-ups

6 rounds, 30-25-20-15-10-5x reps
GHD sit-ups 
Back extensions 
Knees to elbows 
Stiff leg deadlift (95#) 

4 rounds
Overhead walking lunge 100 ft (45# plate) 
30x Box jump (24 inch) 
20x Wall ball (20#) 
10x Handstand push-ups 

Max rounds in 20 minutes
10x Thruster (115#) 
10x KB swing (53#) 
10x Burpees 

35 minute push
kb swings
5 Kb 1 arm clean 
15 push-ups 
15 rows
5 jump squats 
5 burpees