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H.I.R.T

Monday HOD 2/11/2013

5 rounds for time of:

11 eccentric pull-ups
11 one leg squats
6 MB Coleman plyo push-ups 3
11 MB hip-up

Tuesday HOD 2/12/2013

Max rounds in 25min

one leg hurdle hop to sprint
50 double unders
9 prisoner squat box jumps
7 power-rows
9 SB pike push-ups

Wednesday HOD 2/13/2013

5 rounds as fast as you can

15 ring dips
15 MB diamond push-ups
6 one leg Coleman […]

H.I.R.T

 

Friday HOD 2/1/2013

5 rounds

7 heavy chest pull-ups
7 heavy dead-lifts
7 handstand push-ups
7 Coleman push-ups 5

Monday HOD 2/4/2013

5 rounds for time of:

5 Coleman SB chest press 3
5 Coleman pull-ups 2
11 MB hip ups
5 Coleman front squats 3

Tuesday HOD 2/5/2013

max rounds in 25 minutes

9 clean and press
11 one leg box jumps
15 wall balls
20m plate pull
15 v-ups

Wednesday HOD […]

10 foods that can detox your body

Lemons  jump-start digestion by stimulating the release of enzymes and Vitamin C helps convert toxins into a water-soluble form that can be easily eliminated from the body. Lemons also help stimulate the liver and purify our blood!

Beets  are full of nutrients and are a great source of vitamins B3, B6 and C, plus beta-carotene, magnesium, calcium, zinc, […]

H.I.R.T

Thursday HOD 1/31/2013

max rounds in 20 min

7 heavy full clean and press
50m broad jumps
50 double unders

H.I.R.T

Wednesday HOD 1/30/2013

5 rounds as fast as you can

11 Overhead one leg split squats
7 in and out plyo push-ups
11 ring dips
20 sec hold max pull-ups
10 sec hold max supine row

H.I.R.T

Tuesday HOD 1/29/2013

Max rounds in 23 min.

5 snatches
3 cone shuttle sprints
11 box jumps
11 MB one leg curls

H.I.R.T

Monday HOD 1/28/2013

21, 15, 9
thrusters
pull-ups
21, 15, 9
burbees
sumodeadlift high-pulls

H.I.R.T

Friday HOD 1/25/2013

For time:

50 plyo shaolin push-ups
50 pull-ups
50 one leg squat
50 push-ups
50 ring supine rows
50 jump lunges (each leg)

H.I.R.T

Thursday HOD 1/24/2013

6 rounds for time of:

5 snatches
50 double unders
40m push plate
15 ball slams
15 kettle bell swings

H.I.R.T

Wednesday HOD 1/23/2013

3 rounds

10m lateral plyo push-ups
11 ring dips
7 coleman pull-ups 2
13 ring supine rows
11 DB plyo split squats