For time: 21-15-9 repetitions of each of the following: Kettlebell rows from plank position Box Jumps So you'll start by completing 21 total KB rows, then 21 box jumps. Then you'll move on to 15 rows, 15 jumps, and 9 and 9. If you don't have a KB or DB to row, … [Read more...]
SFCW Sat. 5/3/14
Four Rounds for Time: 50 Russian swings (eye-level swings) use a heavier bell than you would for American swings 40 foot-farmer carries with heavy kettlebells or dumbbells 30 hollow rocks 20 box jumps or step ups 10 burpees Variation: If you don't have equipment, … [Read more...]
SFCW Sat. 4/26/14
5 Rounds for Time: 15 Box Jumps 15 Wall Balls 200 meter Sprint POST YOUR TIME in the comments section below! Try to use something to jump on that's at least 20 inches in height. If jumping is a fear, step up and jump down, or step up and step down. Use a medicine … [Read more...]
Plyos and Running Interval Workout
First published on Fit Girls Rock! by Melissa Good Morning Fitness Friends, I thought I'd share my training routine from last night. I wanted something a little different and something that would get my heart rate up so I combined some running with some plyometric … [Read more...]
