September Twelve 2009

The 5 o'clock crew getting down.

Workout:

Push Press
3-3-3-1-1-1
Then:

Helen
3 rounds for time
400M
21 swings
12 pullups

Post weight and times to comments.

September Ten 2009

Jermaine (please come back; we miss you)

Workout:

5 Rounds

25 ft. Left arm Dumbbell Overhead Lunge

25 ft. Right arm Dumbbell Overhead Lunge

21 Burpees

Post dumbbell used and time to comments.

September Nine 2009

Lucas

Workout:

Back Squat

5-5-5-3-3-3

Then:

On the minute by the minute of Barbell Thruster (M@ 96, W @ 65)

workout ends when reps cannot be completed within the round specified.

Post Back Squat weight and rounds completed to comments.

September Eight 2009

Alex

Workout:

Deadlift
5-5-3-3

Then:
7 Rounds of
10 Pullups
10 Knees to elbows
10 Pushups

Post weights and time to complete to comments

September Five 2009

As promised a bodyweight, no equipment needed workout to make your Saturday just a little better.

Here it is:

Run 2 miles. For every minute you are running stop and do 25 squats and 25 pushups.

Here's how it works: Start running, after one minute do the squats and pushups. Start running at the end of the second minute, stop do your exercises and so on.

Stop the clock while you do the exercises.

The faster you run the less you do.

Have fun and post experience to comments.

September Four 2009

Scott

Workout:

Push Press
5-5-5-3-3-3

Then:
7 rounds
10 pushups
10 box jumps

Check here tomorrow night for an at home workout for Saturday.

Post weight push pressed and time to complete to comments.

September Two 2009

Andy

Workout:
Front Squat
3-3-3-1-1-1

Then:
AMRAP in 15 of
5 Hang Clean and Press
(M @ 95, W @ 65)
15 Weighted situps (M@45, W@25)