3 Rounds for time....and all is to be done with a medicine ball in hands! 20 Burpees 20 Tuck Jumps 20 Russian Twists 20 Tricep Push-ups (yes, on the ball!) 20 Ball Slams If you don't have a medicine ball or a small weight you can use, do regular burpees, jumps, … [Read more...]
SFCW Thu. 5/8/14
For Time: 50 Wall Balls 25 Tricep Push-ups 40 Wall Balls 20 Tricep Push-ups 30 Wall Balls 15 Tricep Push-ups 20 Wall Balls 10 Tricep Push-ups 10 Wall-Balls 5 Tricep Push-ups That's a lot of wall balls and push-ups, I know. Put a cap on this, like 15 or 18 … [Read more...]
SFCW Thu. 4/24/14
Four rounds, max effort work: 1:00 max effort plank hold, 20 second rest 1:00 max effort clean and press (kettlebell or dumbbell--alternate arms), 20 second rest 1:00 max effort mountain climbers, 20 second rest 1:00 tuck jumps, 20 second rest. If you don't have … [Read more...]
10 Minute Interval Workout
After making a pot of coffee, feeding the dogs, and packing my lunch this morning, I had just enough time for a quick 10-minute HIIT workout before hopping in the shower. I ended up liking this workout so much that I knew I'd have to share ASAP! I got the idea off of my bodyrock … [Read more...]
