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0 thoughts on “01.02.2010-Closed for the Weekend”

  1. J9

    Those looking to get back moving today, here are some options:
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work).
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders
    burpee/sit-up
    descending/ascending ladder:
    15 – 1 reps of burpees/1 – 15 reps of sit-ups
    15 burpees/1 sit-up
    14 burpees/2 sit-ups
    …until you get to 1 burpee and 15 sit-ups
    10 push-ups 10 sit ups 10 squats – 10 rounds for time
    10 walking lunges, 10 push-ups, 10 rounds for time
    100 jumping jacks, 75 squats, 50 push ups, 25 burpees

  2. J9

    Those looking to get back moving today, here are some options:
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work).
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders
    burpee/sit-up
    descending/ascending ladder:
    15 – 1 reps of burpees/1 – 15 reps of sit-ups
    15 burpees/1 sit-up
    14 burpees/2 sit-ups
    …until you get to 1 burpee and 15 sit-ups
    10 push-ups 10 sit ups 10 squats – 10 rounds for time
    10 walking lunges, 10 push-ups, 10 rounds for time
    100 jumping jacks, 75 squats, 50 push ups, 25 burpees

  3. J9

    Those looking to get back moving today, here are some options:
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work).
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders
    burpee/sit-up
    descending/ascending ladder:
    15 – 1 reps of burpees/1 – 15 reps of sit-ups
    15 burpees/1 sit-up
    14 burpees/2 sit-ups
    …until you get to 1 burpee and 15 sit-ups
    10 push-ups 10 sit ups 10 squats – 10 rounds for time
    10 walking lunges, 10 push-ups, 10 rounds for time
    100 jumping jacks, 75 squats, 50 push ups, 25 burpees

  4. J9

    Those looking to get back moving today, here are some options:
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work).
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders
    burpee/sit-up
    descending/ascending ladder:
    15 – 1 reps of burpees/1 – 15 reps of sit-ups
    15 burpees/1 sit-up
    14 burpees/2 sit-ups
    …until you get to 1 burpee and 15 sit-ups
    10 push-ups 10 sit ups 10 squats – 10 rounds for time
    10 walking lunges, 10 push-ups, 10 rounds for time
    100 jumping jacks, 75 squats, 50 push ups, 25 burpees

  5. J9

    Those looking to get back moving today, here are some options:
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work).
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders
    burpee/sit-up
    descending/ascending ladder:
    15 – 1 reps of burpees/1 – 15 reps of sit-ups
    15 burpees/1 sit-up
    14 burpees/2 sit-ups
    …until you get to 1 burpee and 15 sit-ups
    10 push-ups 10 sit ups 10 squats – 10 rounds for time
    10 walking lunges, 10 push-ups, 10 rounds for time
    100 jumping jacks, 75 squats, 50 push ups, 25 burpees

  6. J9

    Those looking to get back moving today, here are some options:
    AMRAP – 20 minutes:
    20 burpees
    20 double-unders
    4 rounds:
    400m run
    50 squats
    4 rounds:
    800m run
    Time each round
    Rest in between each round (2-4 minutes)
    Run, Burpee, Lunge!
    5 rounds:
    800m run
    5 burpees
    100 ft. walking lunges
    Annie:
    50-40-30-20-10
    Double-unders
    Sit-ups
    (or substitute push-ups, squats, lunges, etc.)
    4 rounds:
    25 lunges
    50 squats
    25 push-ups
    Burping Ivan the Terrible:
    Record the # of burpees for each interval and total time
    (The burpees are a substitute for double-unders (so either will work).
    90 seconds of burpees
    50 lunges (stationary-alternating), push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    TABATA format:
    8 rounds:
    20 seconds work/10 seconds rest
    Choose your exercises
    Don’t forget about the power of bottom-to-bottom squats, as well as holding the push-up in the “up” position for “rest”
    FGB format:
    3 rounds:
    1 minute work of 5 exercises = 5 minutes work
    1 minute rest
    Choose your exercises
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Post numbers of sit-ups and double-unders
    burpee/sit-up
    descending/ascending ladder:
    15 – 1 reps of burpees/1 – 15 reps of sit-ups
    15 burpees/1 sit-up
    14 burpees/2 sit-ups
    …until you get to 1 burpee and 15 sit-ups
    10 push-ups 10 sit ups 10 squats – 10 rounds for time
    10 walking lunges, 10 push-ups, 10 rounds for time
    100 jumping jacks, 75 squats, 50 push ups, 25 burpees

  13. Kat

    Feeling crummy that I’m not there helping out today 🙁 Feeling crummier that I’m home baking more flippin cheesecake squares!
    Monday can’t come soon enough!
    p.s. nice McCoy!

  14. Kat

    Feeling crummy that I’m not there helping out today 🙁 Feeling crummier that I’m home baking more flippin cheesecake squares!
    Monday can’t come soon enough!
    p.s. nice McCoy!

  15. Kat

    Feeling crummy that I’m not there helping out today 🙁 Feeling crummier that I’m home baking more flippin cheesecake squares!
    Monday can’t come soon enough!
    p.s. nice McCoy!

  16. Kat

    Feeling crummy that I’m not there helping out today 🙁 Feeling crummier that I’m home baking more flippin cheesecake squares!
    Monday can’t come soon enough!
    p.s. nice McCoy!

  17. Kat

    Feeling crummy that I’m not there helping out today 🙁 Feeling crummier that I’m home baking more flippin cheesecake squares!
    Monday can’t come soon enough!
    p.s. nice McCoy!

  18. Kat

    Feeling crummy that I’m not there helping out today 🙁 Feeling crummier that I’m home baking more flippin cheesecake squares!
    Monday can’t come soon enough!
    p.s. nice McCoy!

  25. Chaz

    Didn’t check the site earlier but wanted to do something today:
    5 rnds for time:
    20 PU
    20 SU
    20 Squats
    8:01
    I thought of adding more rounds after I finished, but that was as far as the thought got 😉

  26. Chaz

    Didn’t check the site earlier but wanted to do something today:
    5 rnds for time:
    20 PU
    20 SU
    20 Squats
    8:01
    I thought of adding more rounds after I finished, but that was as far as the thought got 😉

  27. Chaz

    Didn’t check the site earlier but wanted to do something today:
    5 rnds for time:
    20 PU
    20 SU
    20 Squats
    8:01
    I thought of adding more rounds after I finished, but that was as far as the thought got 😉

  28. Chaz

    Didn’t check the site earlier but wanted to do something today:
    5 rnds for time:
    20 PU
    20 SU
    20 Squats
    8:01
    I thought of adding more rounds after I finished, but that was as far as the thought got 😉

  29. Chaz

    Didn’t check the site earlier but wanted to do something today:
    5 rnds for time:
    20 PU
    20 SU
    20 Squats
    8:01
    I thought of adding more rounds after I finished, but that was as far as the thought got 😉

  30. Chaz

    Didn’t check the site earlier but wanted to do something today:
    5 rnds for time:
    20 PU
    20 SU
    20 Squats
    8:01
    I thought of adding more rounds after I finished, but that was as far as the thought got 😉

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