“Lungeicide”
A suicide performed – run out to each line lunge back. (approx. 5 yds – 10 yds -15 yds -20 yds)
3 rounds
15 push ups
1 lungeicide
15 sit ups
1 lungeicide

3/11/2010 Workout of the Day: 200 & Burp on the Box

5 rounds
run 200 meters
10 burpee box jumps (do a burpee in front of the bench/wall then jump up, down burpee etc.)

Sumo Deadlift High Pull

2/26/2010 Workout of the Day: “Lots of Funning and Running”

Run 800
30 sit ups
30 back ext
Run 800
30 box jumps
30 long jumps
Run 800
30 kettlebell swings
30 sumo dlhp
Run 800
30 push ups
30 dips
run 800

2/25/2010 Workout of the Day: “Fran Plus”

21 pull ups
21 thrusters
15 pull ups
15 thrusters
9 pull ups
9 thrusters
15 pull ups
15 thrusters
21 pull ups
21 thrusters

2/24/2010 Workout of the Day:

100 ft walking lunge w/weights held overhead
21 cleans
100 ft walking lunge w/weights held overhead
18 cleans
100 ft walking lunge
15 cleans
100 ft walking
12 cleans
100 ft walking lunge
9 cleans

7x 2 minute intervals

pushup, 2min sit up, 2min squat, pull ups, dips, double unders,400m run for time.

50 burpees
1 mile run
100 walking lunge
100 squats
100 situps
1 mile run
50 burpees

5 rounds
10 manmakers
1 suicide