October 2007 Archives

100 Push-ups

200 Squats

300 Sit-ups

2 rounds

Time yourself and try to beat your time in round 2.

 

 

Ron the squating machine!

1 minute walking lunge,

1 minute static squat,

1 minute shoulder raises w/ dumbbells,

1 minute plate hold w/ 25Ib plate above head

REPEAT 3 TIMES

Final Push:

2 minute static lunge hold

2 minute static squat

2 minute static shoulder raise

2 minute static shoulder raise w/ 25Ib plate

2 minute plate pump above head.

HAPPY HALLOWEEN FROM HANA!!

 

For time:
10 pushups
20 squats
30 situps
40 squats
50 jumping jacks
40 squats
30 situps
20 squats
10 pushups

Bonus round:
5 rounds of bear walking

Bear walks with medicine ball x 2 lengths

10 x side jumps over plyo. bars

Bear walks w/ med. ball x 2 lengths

20 x leg raises side to side over plyo. bars

Bear walks w/ med. ball x 2 lengths

30 x push-ups with plyo. bars

Bear  walks w/ med. ball x 2 lengths

40 x dips on plyo. bars

1 round for time

 

 

Working hard and still smiling!!

 

2 lengths walking lunges with dumbbell (5 or 8Ib)

Standing lunges ten each leg

Squats holding 15 or 20Ib medicine ball

Dumbbell push press w/ 10, 15 or 20Ib

Shoulder raise with 3, 5 or 8Ib dumbbell

 

Each exercise is times for 1 minute. 3 rounds

 

 

4 rounds for time:
5 laps of lateral movement
10 pushups
20 squats
30 situps

Every 2 minutes perform the following rep scheme.  Perform 10 rounds:
10 dumbbell rows
10 pushups
20 squats

If you finish in less than two minutes, use the remaining time to rest before the immediate start of the next two minutes.

Score is the number of rounds successfully completed.

If you are unable to finish a round, start over as soon as the buzzer signals the start of a new round.