11.16.09 8:19 PM

40 minutes continuous of:
10 Tire flips
20 TRX dips w/ feet on chair
50 jump ropes
20 Swiss ball - dumbbell press (20s and 8s)
20 sledgehammer boxers
20 Medicine ball - pass the rock situps (12lb medball)
20 Box - Side step ups with weighted pack (climbing rope and water)
20 Barbell - upright row
20 single-leg balance touch

*5 Burpees between each station *

11.09.09 11:25 PM

35 minutes of 1 minute on, 20 seconds to rotate:



Floor sweepers holding sandbag (50lb)
Heavy ropes
Sledge tire smash (10lb)
TRX 1-leg squats
W raises on swiss ball (5lbs)
Elevated side plank with dip
Dips btw chairs
Kettlebell jerk and press (25lb)
Box jumps

Jordan, Bryan, Kam and Evan

11.02.09 9:07 PM

30 Minutes continuous:



20 Medicine ball smash
20 Lock Jaw Crunches
20 TRX Shoulder flies
10/side swissball 1-leg squats against wall
20 T-pushups
10/side diagonal chop with sledge
10/side box step ups with 20lb aquatainer
10/side hip-thigh thrust on mat
20 dumbbell burpees (crouch, pushup position, pushup, jump in, jump up)

Josh, Josh, Kam, Toby