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100 Day Push-up Challenge

Day 17
Total to date 153


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Archive for March, 2008

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W.O.D.

Monday, March 31st, 2008

One By One
Perform 1 minute of each exercise followed by 1 minute of rest.  Run through exercises 2 times. 
Ring Rows
Box Jumps
Alt. KB Swing
Push Ups
Squat Thrust
Hang Cleans
MB Russian Twists
Bench Dips
Jump Rope
DB Push Press

First Responders Challenge Results Day

Sunday, March 30th, 2008

Congratulations to all of our First Responders who participated in the 3-month long How Fit is your Force Challenge.
There were some amazing results from these men and women and I would like to acknowledge them for their efforts.
Best Increase in the Cynergy Test
(21-15-9 of Squat Thrust, Push Ups, Sit Ups and Squats)
David Langill of the [...]

W.O.D. Wednesday, March 26th

Wednesday, March 26th, 2008

LADDERS 1-10
Knees to Elbows
Push-Ups
KB Sumo High Pull
Sit-Ups
BB Snatch
Ladder Work-10 passes through both ladders…follow the leader!

W.O.D. Tuesday, March 25th

Tuesday, March 25th, 2008

HAPPY BIRTHDAY JENNIE!
03-25-08
 -Complete a 3-25-8 -exchange the 25 for each of the following…
3 Broad Jump Burpees + 25 of the below listed exercises + 8 Pull-Ups
Push Ups
Sit-Ups
Box Jumps
KB Swing
25  Calorie row
Mail box run
Ring dips
Wall Ball
Squat thrust
Hyperextensions
Moutain climbers
Mail box run
Have  a great birthday Jen!!

TEAM Challenge

Monday, March 24th, 2008

All of the following are completed in unison.
The run at the same pace and the lifts at the same cadence.
400M Run
25 Front Squat
25 Push Press
25 Thrusters
400M run
25 Burpees
400M run
50 Team Wall Ball (each member throws and catches one after the other.  If the ball is dropped you must start over at 1)
400M Run

W.O.D. Friday, March 21st

Friday, March 21st, 2008

Spiking Trios
-4, 8-minute circuits.  2-minute rest.
A dictates the time that B works and C rests.
Then C goes to the A position, A goes to B and B goes to C.
This process repeats for the enitre 8 Minutes.
Station 1
A.  10 BB Clean & Press
B.  Sit-Ups
C.  Rest
Station 2
A.  10 Burpees
B.  Plank Hold
C.  Rest
Station 3
A.  10 BB Front [...]

W.O.D. Thursday, March 20th

Thursday, March 20th, 2008

NanCapp’s Roaring 20’s
thank you Nancy Cappellini for the inspiration for today’s workout!  You have lots of fans!!
20 Push-Ups
20 Butt Wiggles
20 Ring Rows
20  Air Squats
20 Burpees
100 Jump Rope
20 Decline Push-Ups
20  Russian Twists
20 Hyperextensions
20 OH Walking Lateral Lunges
20 Calorie Row
200 Jump Rope
20 MB Push-Ups
20 Knee to Elbow
20 Pull-Ups
20 1-Leg Step Ups
20 Squat Thrust
300 Jump Rope

 

W.O.D. Wednesday, March 19th

Wednesday, March 19th, 2008

4-30’s 
30:30 x 4 each station;
1  Jumping Ring Pull Ups
2  MB Wall Ball
3  Bicycles
4  DB Lateral Raises
5  Squat Thrust
6  DB Pull Overs
7  Row
8  AB Wheel
400 M Run

W.O.D. Tuesday, March 18th

Tuesday, March 18th, 2008

3 Rounds
1 Arm OH KB Walking Lunge (Right) 25 yards
1 Arm OH KB Walking Lunge (Left) 25 yards
10 MB Wall Ball Burpees
Walking KB swing (lead right 25 yards)
Walking KB Swing (lead left 25 yards)
1 Arm DB Snatch 10 Right/10 Left
500 M row

W.O.D. Monday, March 17th

Monday, March 17th, 2008

4-Minute stations/2-Minute rest
10 Reps each exercise/AMRAP
1.  Low rings + Military Push Ups
2.  KB Swings + Knees to Elbows
3.  DB Lunge and Reach (5/5) + Burpees
4.  BB Thrusters + Hyperextensions
5.  4-Minute row for distance
*Mail Box Run

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