AMRAP Fitness Workout #172

Day 71/112

INTENSITY:
AMRAP 12 Minutes
10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:
3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

Air Squat, Lunge and Toes-to-Bar Fitness Workout #167

Day 66/112

INTENSITY:
3 Rounds for time of:
50 Air Squats
50' Walking Lunge
25 Toes to Bar

RESET:
3 Rounds of
Bear Complex (7 reps per bear)

Sprinting, Lunging, and Bear Crawling Fitness Workout #163

Day 59/112

INTENSITY:
AMRAP 12 minutes
100m Sprint
50m Walking Lunge
50m Bear Crawl

RESET:
Skill Work, 10 minutes
Skin the Cat
Work on both backwards AND forwards progression.

If you have Skin-the-Cat down, have fun on the rings. Do 1/2 skin the cat so that you're upside down; do as many inverted ring rows/pull-ups as you can

Double Unders Chipper Fitness Workout #114

Day 42/58

INTENSITY:
For Time:
100 Double Unders
90 Push-ups
80 Sit-ups
70 Air Squats
60 Broad Jumps (6'/4')
50 Walking Lunges
40 Pull-Ups
30 Ring Rows
20 Toes to Bar
10 Burpees

RESET:
10 Minutes: Shoulder Work
4-Way Shoulder Stretch w/ Band
PVC Pass Through
PVC Flag Poles

AMRAP CrossFit Fitness Workout #98

Day 20/58

INTENSITY:
AMRAP 12 Minutes

10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:

3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

Filthy Fifty Fitness Workout #92

Day 10/58

Pretty much you in about 30 minutes

INTENSITY:

Filthy Fifty
50 Box jump, 24/20
50 Jumping pull-ups
50 KB swings (1p/.5p)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall Ball (20/12)
50 Burpees
50 Double unders

RESET:
Rest and stretch out!

Air Squats, Walking Lunge and T2B Fitness Workout #90

Day 8/58

INTENSITY
3 Rounds for time of:
50 Air Squats
50' Walking Lunge
25 Toes to Bar

RESET
2 Rounds of Bear Complex (45/35)
With a barbell and without setting it down, complete 7 sets of (this is ONE bear complex):
Squat Clean
Front Squat
Push-Press
Back-Squat
Push-Press

Running, Lunging, Swinging, Jumping Fitness Workout #48

Day 69/112

INTENSITY:

3 Rounds for time of:
Run 300 meters
100 meter Walking lunge
50 KB Swings (1p / ,5p)
50 Double Unders

RESET:


2 Rounds of:
1 Skin the Cat
4 Strict Pull-Ups
6 Spiderman Lunge and Hold, 6 seconds
20 Pass Throug

Deadlift Fitness Workout #34

Phase 2 - Day 45/112

INTENSITY:
3 Rounds, 9 Reps for time of:
Deadlift (315/255)
Weighted GHD Back Extension (25/10)
Dumbbell Clean and Press (55/35 dumbbells)
Knees to Elbows

RESET:
10 Wide-Arm Push-Ups
400m Jog
10 Diamond (Close Hand) Push-Ups
400m Jog
10 Floor Wipers (135/95)

Tabata Fitness Workout #31

Phase 2 - Day 42/112

INTENSITY:
Tabatas!!
Pull-Up
Box Jump
Knees to Elbows
Walking Lunge


For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.


RESET:
3 Rounds of:
10 Sit-Up to Pikes
Hold Pike Stretch for 2 minutes

Push-Up Fitness Workout #16

Phase 1 - Day 23/112

INTENSITY:
3 Rounds for Time of:
20 Toes to Bar
30 OH Walking Lunge Steps (45/25)
40 Push-Ups

RESET:
5 Wall Walk-Ups
60s Squat Bridge
5 Wall Walk-Ups
60s Cobra Pose
5 Skin-the-Cats

Clean and Jerk Fitness Workout #12

Phase 1 - Day 16/112

INTENSITY:
EMOM 12 Minutes
8 Walking Lunge Steps
6 DB Clean and Jerks (55/35)

RESET:
2 Rounds of:
6 DB Pinwheels (55/35)
12 Spiderman Lunges
18 Hollow Rocks

26 SEPT 2012 - Max Rep Wall Ball and Knees to Elbows

INTENSITY:
3 Rounds of:
Max Reps Wall Ball (20/12)*
50 Knees to Elbows**
Rest 60 Seconds

* Max reps without stopping
** SUBTRACT the number of Wall Balls you do every round from the 50 reps of Knees to Elbows.

Post number of Knees to Elbows completed. Hint: Fewer is better.

RESET:
2 Rounds of:
10 Walking Lunge Steps
10 PVC Shoulder Extensions
10 PVC Overhead Squats
60s Squat Bridge

18 JUN 2012 - Kettlebell Work

HEAVY:
EMOM, 12 Minutes:
3 Hang Power Clean (75% 1RM)
2 Clapping Push-Ups

INTENSITY:

WOD:
4 Rounds For Time of:
8 KB OH Squat Right (1p / .5p)
8 KB Press Right
8 KB OH Walking Lunge Right
8 KB OH Squat Left
8 KB Press Left
8 KB OH Walking Lunge Left


Strength and endurance training at its best. This program is going to get you in shape faster than ANYTHING else you've ever tried. Workout for free with our free blog postings, or consult with us via the web on Google+ or Skype. Personal Training available as well if you are in Wichita, Kansas.

RESET:
2 Rounds of:
400m Jog
14 Ball Cleans
12 Cobra Push-Ups
10 Sampson Lunge (1 Leg, 1 Rep)

03 JUN 2012 - "Filthy Fifty"

HEAVY:
Rest Day

INTENSITY:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A classic CrossFit workout. This one makes mice out of men...good luck! Post time to comments.

RESET:
2 Rounds, For Quality of:
10 Iron Cross, Right
Plow Pose, 60 Seconds
10 Iron Cross, Left
10 Samson Lunge Steps

03 APR 2012 - KB Swing, Sit-Up, Walking Lunge

HEAVY:

Full Clean
Between sets, complete:
4 Bench Press*
6 KB Swings

*Bench Press - go around 70% of 1 rep max

INTENSITY:
4 Rounds for Time:
25 KB Swings 70/53
30 Ab Mat sit ups
40 Walking lunges


RESET:
800m Jog
20 Pass Throughs, PVC Pipe
Shoulder Extensions, PVC Pipe, 60s hold
20 Push-Ups
Squat Bridge Position, 60s hold

22 MAR 2012 - Run, KB Swings, Walking Lunge

HEAVY:

Front Squat
Between Sets, Perform:
10 GHD Situps
10 Air Squats

3-4 Sets. Spend no more than 20 minutes on this section.

INTENSITY:
For Time:
400m Run
100 KB Swings (1.5p/1p)
150 Walking Lunge Steps
400m Run

POST:
2 Rounds of:
10 Around The Worlds (pick a direction)
10 Spiderman Lunges
Squat Bridge, 60 Second hold

14 MAR 2012 - KB Swings, SDHP, Overhead Walking Lunges

Heavy:
Deadlift
5 Knees to Elbows between sets
10 Hollow Rocks between sets

Follow the Phase information to the right for reps, sets, and load.

Intensity:
5 Rounds for Time of:
20 Unbroken Kettlebell Swings* (1.5p/1p)
15 KB Sumo Deadlift High Pulls (1.5p/1p)
10 Overhead Weighted Walking Lunges (45/25)

*Unbroken kettlebell swings - for each set in which you take a break, this counts as a penalty.

Penalty - each penalty is 3 Burpee Pull-Ups

Post total time, including PENALTY reps, to comments.

Reset:
10 Wall Walk-Ups
10 Downward Dogs, 15 second hold
10 Sampson Stretch, 15 second hold
20 GHD Sit-Ups