find each others light

3 rounds for time of:18:58.86
Run 400 meters
21 kettlebell swings, 20-25 lbs
24 resistance band in door pulls

plus .25

and walked 1 mile, some incline.

7 rounds for time of: 28:50.37
10 handstands
20 butterfly sit-ups
1 minute plank

Run .50

50 reps for time of:25:07.52
Burpee/Push-up/Jumping-Jack/Butterfly Sit-up

*Do 1 burpee, then 1 push-up, then 1 jumping jack, then 1 sit-up, then repeat 50 times.

Do not change the order. It is intentional.

I only went to plank on burpee and did girl pushups

run .50

my run took 11:03

2 rounds for time of: 38:16.42
Run 800 meters
30 Push-ups
30 Front squats,30 lbs
30 Knees to elbows
30 Power cleans, 20 lbs

5 rounds for time of: 30:50.48
25 butterfly sit-ups
25 back extensions (superman or body surfers)
50 donkey kicks (25 each leg)

slow 4 outside. Haven't done that in a long time! ran around both parks so 3 big hills.

For time: 35 minutes
50 box step ups, 12 and1/2-inch box
50 pull backs resistance band in door
50 kettlebell swings, 20 lbs
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 20 lbs
50 back extensions (or body surfers)
50 wall-ball shots, 10 lb ball
50 burpees
200 single jump

 

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift, 50 lbs
Bench press, 20 lbs
Clean, 20 lbs

Complete as many rounds as possible in 12 minutes of: 5 rounds
20 butterfly sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 10 lb. dumbbell on the lunges.

ran a 5k on the treadmill

shoveled from 7-8:30am

33:25 5k

walk/run 4 miles outside. slippery

3X1minute handstands alternating planks

18:00

3 rounds of:
Wall-ball, 10 lb ball, 10 ft target (Reps) 25,25,25
Sumo deadlift high-pull, 20 lbs (Reps) 10,20,10
Box Jump, 12 and 1/2 in (Reps) 14,15,13
Push-press, 20 lbs (Reps) 30,30,30
Butterfly sit-ups (Reps) 20,20,20
Rest 1 minute

In this workout you move from each of five stations after 1 minute.The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 minute break is allowed before repeating. At the beginning of each minute, the athletes must move to next station immediately for best score. One point is given for each rep.

 

30 min workout

Complete as many rounds as possible in 15 minutes of:
Run 200 meters
20 box jumps, 12 and 1/2 once and 10 in after that inch box
15 push press, 20-30 lbs

plus 1.12 mile in 15 min