Succeed or surrender

5 rounds for time

200 Jump rope
  20 Squats
  20 Push ups
  20 Back extensions
  20 MB transfers

********************
3x10 leg curls
3x10 leg extensions

Overboard

As many rounds as possible in 30 minutes


250 meter Row
25 DB Bicep curls
25 DB Reverse flies
25 Bent over row
25 Leg lifts
25 Seated knee tucks
25 KB swings

Stress test

As many rounds as possible in 30 mins
                                                                 Boys/Girls

20 DB Sumo squats                                   20lbs/10lbs
10 DB Step up to reverse lunge                  20lbs/10lbs
20 Skater hops
10 DB Bulgarian squats                              20lbs/10lbs
20 Jumping jack
10 Box jumps
20 DBCalf raises                                        20lbs/10lbs
10 Lateral Lunge

100 reps abs your choice

Pursuit

10 reps each


As many rounds as possible


                                                            Girls/ Boys
                      
DB Power clean to press                   10lbs/ 20-25lbs
Push up
Half burpee DB renegade rows          10lbs/ 20-25lbs
Pull ups
Box jumps
MB V-ups

Right to bare arms

As many rounds as possible in 30 minutes
                                   Girls/Boys
50 Bicep curls             10lbs/25lbs
25 Push ups
50 DB shoulder press  10lbs/25lbs
25 Lat pull downs        30lbs/80lbs
50 DB bent over row   10lbs/25lbs
25 Dips

ABSolute Perfection

15 reps each...
As many rounds as possible in 30 minutes


Plank Bridges
Flutter Kicks
Bicycle crunches
Leg Lifts
Back Extensions
Oblique Crunches
Seated Knee Tucks
Reverse Crunches
Toe Touches
Russian Twists

Give all or give up

20 reps each
4 rounds
                                              Boys/Girls

DB Squats                           50lbs / 20lbs
Mountain climber
DB Bulgarian Squats            50lbs / 20lbs
Box jumps
DB Romanian Deadlifts        50lbs / 20lbs
DB Lateral lunges                50lbs / 20lbs
DB Step ups                        50lbs / 20lbs
Squat jacks


200 reps of Abs ( your choice)

Take over

20 reps each
4 rounds as fast as possible


Lat pulldowns
Cable curls
DB side raises
1/4 mile run
Push ups
Tricep pull down
Dips
1/4 mile run
Seated knee tucks
Bicycle crunches
Leg lifts
1/4 mile run

Kinetic effect

As many rounds as possible in 30 mins



30 reps each

Squats
Box jumps
Lunges
Leg curls
Leg extensions
Half burpees
Russian Twist
Calf raises


1 mile cool down

The hustle

20 REPS
As many rounds as possible in 30mins
                                 Men/Women
                                  
Squat to DB press   25lbs /  10-15lbs 
DB Snatch              25lbs/  15lbs
Leg lifts
Box jumps
KB/DB swings       25lbs/ 15lbs

Metabolic Madness

Starting at 50 reps repeat circuit decreasing reps by 10 until you get to 0


Jump and Jack DB press
DB Curls
V-ups
Body weight squats
Russian twists
Lat Pulldowns
Med Ball Chops
Dips
Moutain Climbers
Push ups

Toned deaf

3 rounds for Time


100 Jump rope
  50 Tricep kickback
  25 SB transfers
100 Jump rope
  50 Curls
  25 Crunches
100 Jump Rope
  50 DB overhead tricep extensions
  25  Plank Bridges
100 Jump ropes
  50 Up right row
  25 Flutter kicks

Body ache

5 rounds for time

50 squats
25 Calf raises
50 DB Press
25 Push ups
50 SB Knee tucks
25 Crunches
50 Up right row
25 DB Bicep curls

Wake up call

10 reps each for 4 rounds
                                     Men/ Women

Bent Over Rows
Single arm DB snatch    50lbs /15-20 lbs
Pull ups
DB Up right row            50lbs/15-20lbs     
Plank bridge
DB Romanian Deadlifts  50lbs/15-20lbs
Seated knee tucks

1 mile cool down and 100 curls

Quick fix

Follow the reps listed below for three rounds:
first round is 21, second is 15 third is 9
21-15-9

Lunges
Split jumps
Seated knee tucks
KB/DB swings
Push ups

Guys use 30lb KB/DB
Ladies use 10-15lb KB/DB

1 mile cool down and 50 tricep extension and 50 crunches

The Sprint

One round... As fast as you can!
                                         
100 Jump rope
  50 Squats
  25 V-ups
100 Jump rope
  50 Push ups
  25 leg raises
100 Jump rope
  50 Bent over rows
  25 SB knee tucks
100 Jump rope
  50 DB push press
  25 Flutter kicks

Men use 20 lb DB
Women use 10lb DB

1 mile cool down and 100 crunches

Adrenaline rush

As many rounds as possible in 30 minutes


20 Body weight squats
10 squats jumps
5  forward and 5 reverse lunge
20 V-ups
10 plank bridges
5  SB ball roll outs (see link) http://www.youtube.com/watch?v=UWBntrYJ0bI&feature=related
(This can also be done from the knees)

Bend, but don't break

                              Men    /  Women

1/4 mile run
40 crunches
40 Body weight squats
1/4 mile run
40 SB Knee tucks
40 KB/DB swings 20-30 lbs/10-20 lbs
1/4 mile run
40 Leg lifts
40 MB Chops
1/4 mile run
40 Bicycle crunches
40 DB Snatches 20lbs/10lbs

Pain Medicine

15 reps each
5 rounds for time


Burpee DB Deadlift
DB Push Press
Seated knee tucks
Split box jumps (see link) http://www.youtube.com/watch?v=iMjEASUeMlM
Pull ups or (heavy latpull downs)


Women use 15-20 pounds
Men use 30-50 pounds


1 mile cool down

In it to win it

10 lunges to side raise
20 MB chops
1/4 mile run
10 step ups DB curl
20 leg lifts
1/4 mile run
10 reverse lunge to front raise
20 SB pikes (see link)  http://www.youtube.com/watch?v=q-NG_SjTHWc
1/4 mile run
10  Lateral lung to up right row
20 SB hand off (see link)  http://www.youtube.com/watch?v=dD7yRA8tAI8
1/4 mile run

All or nothing

1 ROUND FOR TIME
Post times


100 Jump rope
90  DB Calf Raises
80 Sit ups
70 Half burpee (see link)  http://www.youtube.com/watch?v=KX8fXRHO4G4


60 Low level box jumps
50 KB/DB swings
40 Mountain climbers
30 Bicycle crunches
20 DB power cleans
10 SB Push to knee tuck (see link)  http://www.youtube.com/watch?v=Zwkm7xLUrEw


SB = stabilty ball
Men use 30-50 pounds
Women use 15-30

Let's get it!

10-1
Do every exercise for 10 reps then repeat circuit decreasing the reps by 1 until you reach 0.
Post your times

DB Deadlifts
Squat jumps
Back extension
MB V-ups
Russian Twists
Bent over rows
Jumping Jack DB press
Pull ups (lat pull downs for women)

Men use 30-50 pound DB
Women use 15-25 pound DB

Nothing to it, but to do it

Go as fast as possible
4 rounds for time. Post results

15 DB Lateral Lunge
15 Russian Twist
15 Back extensions
15 Plank Brigdes
15 DB power clean to push press
15 Burpees

Women use 10-15 pound DB
Men use 20-30 pound DB



1 mile cool down. 100 bicep curls