January 12

Warm-up:  3x30 double-unders

21-15-9
Pull-ups
Squat jumps
Bar dips
*100yd sprint after each round

Tabata plank

January 10

Insanity with PB

Wow.

January 14

DB Row 3x10

For time:

50 sit ups

50 double-unders

50 sit-ups

50 lunges

50 sit-ups

50 burpees

50 sit-ups

3x:30 wall sits

January 8, 2013

Push Press 3-3-3-1-1-1

2 minutes max reps of air squats
2 minutes max reps of push ups
2 minutes max reps of double unders
2 minutes max reps of burpees

January 15, 2013

Back Squat 3x5

4 RFT:
10 burpee box jumps
15 KTE
20 Wallball-14#

30 Back Ext