WOD

90 sec Jump Rope
50 Lunges
50 Push-ups
50 Sit-up


90 sec Jump rope
40 Lunges
40 Push-ups
40 Sit-ups


90 sec Jump rope
30 Lunges
30 Push-ups
30 Sit-ups


90 sec Jump Rope
20 lunges
20 Push-ups
20 Sit-ups


90 sec Jump rope
10 Lunges
10 Push-ups
10 Sit-ups

BELIEVE

I BELIEVE THAT

1. All people are much more stronger and athletic then they give themselves credit for
2. Lifting heavy things is fun and gives each person a new stat of confidence
3. All people should laugh, dance, and sing (act foolish) as much as they can in each day
4. You can do anything you truly want to
5. Nutrition is as important as exercise and we all need to have it dialed in
6. The love of family and good friends can save anyone, and should always be highly regarded
7. Fitness is fun, life saving, community building, confidence boosting
8. Children should play and exercise as much as they can and let their imagination run
9. Anything really worth having is not easy to get, or everybody would have it
10. Give everything you do 100% and let the chips fall where they may
11. Success is doing what others don't want to, whether you want to or not
12. You hold your own destiny and don't let anybody tell you you can't

What do you believe

Get Some

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Gettin Back Happy Fall Break

AMRAP in 3 minutes of:
3 Power Cleans M:135 F:95
6 Push Ups
9 Squats
Rest 1 minute
*Do 5 Cycles

Take the night off

I was thinking that tonight would be a good night to chill, we have the football Sectional and alot going on at the highschool so we can get to it on Sunday if people are up to it and Monday.  Let me know

Everyone did a great job last night, Get in some good stretching and light cardio.

I also would like to throw a shout to my great bud Gavin.  He went up to the Windy City for an audition on America's Got Talent with his amazing feats of strengh and super cool TARZAN thinglet, and to put it mildly I think he will be on TV.  I can say that he is one of the most amazing guys I know and that he has something that we all can learn from, and we all have these ourselves, Gav just chases his task at hand and chokes it out.  Great traits.  Judgement, Justice, Dependability, Initiative, Decisiveness, Tact, Integrity, Enthusiasm, Bravery, Unselfishness, Courage, Knowledge, Loyality, Endurance.  All of which makes him different.  Good luck to ya Gav, we got your back.

Oh by the way those traits are that of a MARINE!!!

WOD

Circuit Training and Core

WOD

Kettlebell workout

WOD

Ladder workout

WOD

Light Cardio  and Stretch

WOD

Complete with a partner for time (if you are doing it solo cut the reps in half)

For time:

400m Run

150 Wall Balls

400m Run

100 Push-ups

400m Run

50 Partner Push-Presses

"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." -Sun Tzu

WOD

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Supermans
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

WOD

warm - up

21-15-10-6

pull-up
push-up
wallball
kb swings

WOD

Kettlebell Circuit

New Link for workout schedule

I have been nerding around and think that I figured out how to link my calendar so you can look ahead and see when we will be working out.  I hope this is useful, it is on the left of the page and called Workout calendar.

Rest Day

Take a rest and stretch those legs.  We hit them pretty hard.  Great job to everyone.

WOD 5:30

Circuit and KB

Cardio

Light to Moderate cardio  2 -3 miles.

REST DAY

WOD 5:30

Cardio/Ab workout

Abs of HELL for Gina!