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Monthly Archives: November 2007

“We MUST remove the word “impossible” from our vocabulary.”
-Bernie S. Siegel

WOD
50 Wall Ball Shots
2 Min. Jumprope
40 Situps
1 Min. Kettlebell Swings
30 Pushups
1 Min. Medicine Ball Slams
40 Push-Press
2 Min. Jumprope
50 Box Jumps

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“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.
-Jesse Owens

I hope all of you had a wonderful Thanksgiving. Here is a workout you can just do at home with no equipment.

THE PYRAMID

You will start with 1 squat, 1 pushup and 1 situp. You will then proceed to 2 squats, 2 pushups, 2 situps…3, 3, 3 and so on. You will do this for 10 minutes. When the 10 minutes are up finish up the round you are on. You will then rest for 3 minutes. After your rest period you will start at the round you finished on, it may be 10 or 13, etc. You will then proceed to down the line 13, 13, 13….12, 12, 12….and so on. This is to be done as quickly as you can.

Good Luck and enjoy your weekend.

“What’s then is then, and now is now.”
-Unknown

W.O.D.

The Lunge Buffet

Do as many rounds in 15 minutes as you can

Set up two cones 10 feet apart

At one end you will do 7 burpees
At the other end you will be doing 15 situps
In between those two cones you will be doing lunges.
One round=7 burpees 10 feet of lunges 15 situps and 10 feet of lunges.

Example

7 Burpees 10 feet of Lunges 15 Situps
—————————————>
<————————————–
10 feet of Lunges

Make sure you keep your form on all exercises but push the pace at which you are working!!!!