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Posts Tagged ‘40/20’

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Khaos- INtervals to the max

By on Thursday, April 1st, 2010 | No Comments

30/30, 40/20, 60/60 1. Pushups 2. Kettlebell Snatch 3.. Rows 4. Kettlebell Swings 5. Kettlebell high Pulls 6. Bicycles 7. clean and jerk 8. Squat Jump 9. Squat thrusts 10. Mountain climber

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Core and Stations with some trisets

By on Monday, March 29th, 2010 | No Comments

Core Circuit 40/20, 50/10 1. V-ups 2. Sky divers Alternate 3. Butterfly kicks 4. Bridge 5. Side Bridge 6. Side Bridge Stations 40/20, 30/60/90 1. agility ladder 2 in/out 2. Contra lateral Pushups 3. Box Jump/squats AM/ Pull-ups PM 4. MB slam thrusts 5. Speed Rows 6. X-Band Walk 7. Intoxicated Monkey Squat jumps 8. [...]

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Saturday Morning Bootcamp in Hilliard- Holds and Total Body

By on Saturday, March 27th, 2010 | No Comments

30/30, 40/20, 60/60 1. Wall Holds 2. Wall Squat 3. Bridge 4. Hip Bridge 5. 1-Legged Hip Pop Hold 6. Front Jump Squat Band 7. MB Wood Choppers 8. Mountain Climbers 9. Band Seated Rows 10. High Knee Sprint

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Record Board Challenge, Bodyweight 10 and Stations

By on Friday, March 26th, 2010 | No Comments

Record board Squat thrust 5:00 ? Bodyweight 10 1. bridge up/downs 2. hindu pushups 3. Jump squats 4. 1-leg lateral hops 5. Skater hops 6. 1-legged hip pop ups 7. Jumping jack burps 8. Jumping jacks Stations 40/20 1. Band high pulls 2. Band Twists (pullup) 3. Lunge w/ twist 4. Crab walk 5. Undertaker [...]

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Core and 9-Stations Circuit–Monday makeup

By on Monday, March 8th, 2010 | No Comments

core circuit 40/20, cont 30 1. Undertaker situps 2. Sky diver holds 3. Hip thrust with a Twist 4. Bicycles. Repeat 2x for 30s Stations 60/60, 40/20, 20/10 1. Bulgarian split squats 2. Agilty ladder jumping jacks 3. Iso-holds leg kicks 4. Kettlebell 1-handed swings 5. Band bear crawl 6. Mb slam 7. Squat thrust [...]

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5-Exercise Circuits and the Card game

By on Monday, March 1st, 2010 | No Comments

½ class does one other ½ does other 5-exercise circuit 40/20, 50/10 1. KB Thursters 2. Hip Thrusts 3. Negative Pushups 4. MB Russian Twists 5. Jumping Jack Burps #2 1. Band seated rows 2. Super Lunges 3. Bridge Pike 4. burpees 5. Monkey Jumps rest :60 between repeat each one 2x Card Game- x [...]

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Card Game with double round of stations

By on Tuesday, January 19th, 2010 | No Comments

Card Game 10-12 minutes spades- walking inchworms clubs- frog jumps diamonds- KB military press 1-hand hearts- supermans stations 30/30, 40/20 1. kettlebell deadlift/overhead press squat 2. band pull apart lunges 3. bear crawl 4. mb wide rotations 5. 1-handed pushup bridge 6. 1-handed pushup bridge 7. Band punching

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Record Board Challenge, gassers and stations

By on Thursday, January 14th, 2010 | No Comments

Record board Challenge Reverse Crunch :90 40/20 gasser and legs 1. grape smash 2. Shuffle Squat 3. Side winder mountain climbers 4. bridge up/downs Stations 40/20 1. Chin Ups 2. super lunges 3. MB Overhead toss 4. kb 1-handed floor press 5. kb 1-handed floor press 6. Band curls 7. Band overhead triceps extension 8. [...]

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Record Board Challenge Grandview and 5-exercise circuits

By on Wednesday, September 30th, 2009 | No Comments

Tabata Bottom 2 bottom squats Core Circuit 50/10, 40/20 1. Bicycles 2. Hip Thrusts repeat 2x. Rest :75 repeat Stations 50/10 1. SB rollout 2. KB Ice skaters 3. KB Renegade Rows 4. Jumping Jacks 5. plyo-pushups rest :90 repeat Grandview Record Board Challenge Squats 2:00 30/30 1. Pushups 2. supermans 3. burps repeat 3 [...]

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Band strength and killer circuits

By on Monday, June 15th, 2009 | No Comments

Band Strength 50/10 1. Band Pull Apart 2. X-band Walk 3. Front Jump Squat 4. Band high Pull 5. Band Walks Rest 1:00 repeat 2x Mountain Jumpers 1:00 rest :20 repeat 5-station circuit 40/20 1st time through 2nd is 50/10 rest :60 1. Keg OH Press AM/ MB OH throw PM 2. Lateral Lunges 3. [...]

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