PTOD

MON PTOD 8/24/2015

20 yrd push sled march
20 yrd MB broad jumps
7 winding ball slams
11 lever tucks
4 rounds 1 min per exercise
9 MB band Plate push-ups
5 DB pistol squats
7 heavy strict pull-ups
9 one leg band curls

PTOD

Mon PTOD 7/13/2015

 

20yrd DB lunges
20yrd squat broad jumps
40 box quick steps
7 winding ball slams
5 side to side toe to bar
4 rounds 1min per exercise
11 MB band plate push-ups
7 DB skater  squats
9 heavy pull-ups
11 MB hip-ups

 

H.I.R.T 4/22/2013

Monday HOD 4/22/2013

Continue reading “H.I.R.T 4/22/2013” »

H.I.R.T

Monday HOD 4/15/2013

4 rounds

Coleman MB dumbbell chest press
45m DB walking lunges
11 eccentric pull-ups
15 jump tucks

Tuesday HOD 4/16/2013

5 rounds for time of:

9 clean and press
cone, hurdle shuttle sprint
9 sumodeadlift high-pulls

Wednesday HOD 4/17/2013

Max rounds in 16min.

7 MB plyo push-ups in and out
5 coleman split squats 2
11 plyo pull-ups
11 one leg SB leg curl

Thursday HOD 4/18/2013

11 thrusters
50m broad […]

H.I.R.T

Monday HOD 4/8/2013

5 rounds for time of:

15 pull-ups
11 jump lunges
10m lateral band push-ups
21 box switch step-ups

Tuesday HOD 4/9/2013

max rounds in 21 min

7 power high-pulls
40m push-plate
9 handstand push-ups
60 double unders

Wednesday HOD 4/10/2013

21, 18, 15, 12

MB push-ups
DB one leg split squats
pull-ups
MB hip-ups

Thursday HOD 4/11/2013

Max rounds in 17 min

7 clean squat press
30m plate-pull
11 SB pike push-ups
5 Band […]

H.I.R.T

Monday HOD 4/1/2013

4 rounds as fast as you can of:

9 one leg DB sit squats
7 one leg MB shaolin push-ups
30m platepush
11 eccentric pull-ups

Tuesday HOD 4/2/2010

5 rounds for time of:

11 Full cleans and press
60 double unders
11 handstand push-ups
21 hanging flutter kicks
11 toe to bar
11 sliding plate hip-ups

Wednesday HOD 4/3/2013

5 rounds for time of:

11 one leg MB […]

H.I.R.T

 

Monday HOD 3/25/2013

7 rounds for time of:

9 one leg SB 5MB Coleman Push-ups
11 chest pull-ups
9 band jumps

Tuesday HOD 3/26/2013

4 rounds each timed

Obstacle curse
17 box jumps
17 kettlebell swings
7 sumodeadlift high-pulls
9 hand stand push-ups

Wednesday HOD 3/27/2013

5 rounds for time of:

MB daimond push-ups
ring dips
9 pistol squats
7 split squats
15 pull-ups
15 supine ring row

Thursday HOD 3/28/2013

Complete as many rounds […]

H.I.R.T

Tuesday HOD 3/19/2013

Complete as many rounds as you can in 17 mins.

11 thrusters
15 kettlebel swings
21 hanging L flutter kicks
4 cone shuttle

Wednesday HOD 3/20/2013

5 rounds for time of:

7 DB squat jumps
11 MB Shaolin push-ups
Band pull-pulls B, S, S, F
6 coleman pull-ups 2

Thursday HOD 3/21/2013

Max rounds in 23 min. of:

5 full clean squat
9 hand stand push-ups
25m push […]

H.I.R.T

Monday WOD 3/18/2013

5 rounds for time of:

9 L-pull-ups
11 ab push-ups
50m DB walking lunges

H.I.R.T

Friday WOD 3/15/2013

7 dead-lifts
cone and hurdle shuttle
9 plyo pull-ups
7 in and out MB plyo