Monday Dec 21st

Christmas is almost here!!

Warm-up and stretch

Jumping Series, look back a week or so.  Repeat.  Build your tendons!!


50 Push-ups and 50 sit-ups, quality.

Wednesday Dec 15th

Warm-Up and Stretch

Deadlift 5-5-5-5-5


10 Jumping Pull-ups

10 12″ Box Jumps

Rest 30 sec

Repeat 10 rounds

Post total time to comments

Monday Dec 14th

Warm-up and Stretch

Get a buddy and a stretch band or 5.

Take turns running against the resistance provided by your partner until you both are totally tapped, and quite possible puking your guts out.

Have fun :)

Friday Dec 11th

Warm-up and Stretch


Back Squat 3-3-3-3-3  Post weight to comments


20 yard shuttle run

5 burpees


Max Rounds 12 minutes

Wednesday Dec 9th

Warm-up and Stretch


Bench Press 5-5-5-5-5  post weights to comments


Lunge 15 Feet

10 Clapping Knee Push-ups

20 Med Ball Cleans

Max Rounds 20 minutes

Monday Dec 7th

Warm-Up and Stretch

Grab a pair of DB’s

1 Rep Equals:


DB Squat Clean


Max Reps 10 minutes, post reps and weight chosen.

Friday Dec 4th,

Warm-up and Stretch

Deadlift 5 sets 5 reps, you pick the weight.  Be safe, get strong.

Post weight to comments

10 Box Jumps (you pick the appropriate height) 20″

10 Dumbbell Push Presses with 15# DB’s

10 Rounds for Time.

Post Time to comments

Wednesday Dec, 2nd

Warm-up and stretch

5 Pull-ups

10 Push-ups

15 Air Squats

Max Rounds in 20 minutes  Post rounds to comments!

Monday Nov, 30th

Warm-up and stretch

200m Walking Lunges for time.

Have fun with that.

Friday Nov, 27th

Warm-up and Stretch

Back Squats 5-5-5-5-5


10 Lunge Steps

10 Push-Ups

Max Rounds in 10 minutes