WEDNESDAY-30JAN2013

7 Rounds
3 Muscle Ups
4 Powercleans 155/105#
5 Box Jumps 36/32"
If you can not do the skill of a MU substitute 3 pull-ups + 3 ring dip for 1 MU (so do 9 PU + 9 ring dips per round)

INTERMEDIATE
7 Rounds
2 muscle ups or 6 Pullups + 6 ring dips
4 Powercleans 115/75#
5 Box Jumps 32/28"

BEGINNER
5 Rounds
6 Jumping pullups + 3 Chair dips
4 Powercleans-choose weight
5 Box Jumps-choose height

TUESDAY-29JAN2013

3 Rounds
50m Waiters Carry Left arm 45/35#
50m Waiters Carry Right arm 45/35#
100m Broad Jumps
25 GHD Situps

INTERMEDIATE
3 Rounds
50m Waiters Carry Left arm 30/20#
50m Waiters Carry Right arm 30/20#
50m Broad Jumps
15 GHD Situps +10 abmat situps

BEGINNER
3 Rounds
50m Waiters Carry Left arm-choose weight
50m Waiters Carry Right arm-choose weight
50m Broad Jumps
25 abmat situps

MONDAY-28JAN2013

"Barbara"
5 rounds of 
20 Pullups
30 Pushups
40 Situps
50 Squats
rest 3 min

INTERMEDIATE
"Barbara Lite"

5 rounds of 

10 Pullups

20 Pushups

30 Situps

40 Squats

rest 3 min

BEGINNER

"Barbie"

5 rounds of 

5 Pullups-jumping

10 Pushups

15 Situps

20 Squats

rest 3 min

FRIDAY-25JAN2013

50 Back squats 95/65#
25 Pushups
40 Back squats
20 Pushups
30 Back squats
15 Pushups
20 Back squats
10 Pushups
10 Back squats
5 Pushups

INTERMEDIATE
50 Back squats-choose weight

25 Pushups-choose height for incline

40 Back squats

20 Pushups

30 Back squats

15 Pushups

20 Back squats

10 Pushups

10 Back squats

5 Pushups

BEGINNER

25 Back squats-choose weight

12 Pushups

20 Back squats

10 Pushups

15 Back squats

7 Pushups

10 Back squats

5 Pushups

5 Back squats

2 Pushups

THURSDAY-24JAN2013

3 Rounds
50 Double Unders
25 Wallball two-for-ones 20/14#

INTERMEDIATE
3 Rounds
25 Double Unders
25 Wallball two-for-ones-choose weight

BEGINNER
3 Rounds
50 Tuck Jumps
25 Wallballs-choose weight

Bring your jumprope.  If you do not own a jumprope, I will have some speed ropes for sale for $10.  

WEDNESDAY-23JAN2013

5 Rounds of
Max reps of squats cleans at 95/65# in one minute
Max reps of push press at 65/45# in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout.   There is no rest between movements or between rounds. 

INTERMEDIATE
5 Rounds of
Max reps of squats cleans at 65/45# in one minute
Max reps of push press at 45/30# in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout.   There is no rest between movements or between rounds.

BEGINNER
5 Rounds of
Max reps of squats cleans (choose weight) in one minute
Max reps of push press (choose weight) in one minute
Max reps of sit-ups in one minute
Use a continuous running clock for the entire 15 minute workout.   There is no rest between movements or between rounds.  

TUESDAY-22JAN2013

500m Row
21 Pushjerks 135/95#
500m Row
15 Pushjerks 135/95#
500m Row
9 Pushjerks 135/95#

INTERMEDIATE
500m Row
21 Pushjerks 95/65#
500m Row
15 Pushjerks 95/65#
500m Row
9 Pushjerks 95/65#

BEGINNER
500m Row
21 Pushjerks-choose weight
500m Row
15 Pushjerks-choose weight
500m Row
9 Pushjerks-choose weight

MONDAY-21JAN2013

NO CLASS TODAY! 
Go enjoy the island by doing something fun and active outside :)

FRIDAY-18JAN2013

50 Box jumps 24/20"
5 Thrusters 155/105#
40 Box jumps 24/20"
4 Thrusters 155/105#
30 Box jumps 24/20"
3 Thrusters 155/105#
20 Box jumps 24/20"
2 Thrusters 155/105#
10 Box jumps 24/20"
1 Thrusters 155/105#

INTERMEDIATE
50 Box jumps 20/18"
5 Thrusters 115/85#
40 Box jumps 20/18"
4 Thrusters 115/85#
30 Box jumps 20/18"
3 Thrusters 115/85#
20 Box jumps 20/18"
2 Thrusters 115/85#
10 Box jumps 20/18"
1 Thrusters 115/85#

BEGINNER
50 Box jumps-choose height
5 Thrusters-choose weight
40 Box jumps-choose height
4 Thrusters-choose weight
30 Box jumps-choose height
3 Thrusters-choose weight
20 Box jumps-choose height
2 Thrusters-choose weight
10 Box jumps-choose height
1 Thrusters-choose weight

NO CLASS MONDAY!

THURSDAY-17JAN2013

"DIANE"
21-15-9
Deadlift 225/155#
Handstand Pushups

INTERMEDIATE
21-15-9
Deadlift 185/135#
Handstand Pushups with feet on bar

BEGINNER
21-15-9
Deadlift-choose weight
Dumbbell strict shoulder press

Check out these girls rocking "Diane".  P.S. The short Brunette is Annie Sakamoto aka "Annie" of 50-40-30-20-10 DU and sit-ups. Did you know the workouts were named after actual girls? http://www.youtube.com/watch?v=jcValTQIKGo

No class Monday in observance of MLK Jr Day.