August 12, 2011

Just wanted to post today’s workout for archives and the pool workout we did at the end of last session. It was a blast!!


burpee/jump-up on bumper plate



**starting with round 1, you will complete 1 burpee/jump -up, 15 squats, 1 push-up….next round 3 burpee jump-ups, 15 squats, 3 push-ups….next round 5 burpee jump-ups, 15 squats, 5 push-ups… will complete this pattern until you reach 13 reps of burpee jump-ups and 13 push-ups and then head back down to 1 of each. Your squats always remain constant at 15.



**first round is 3 deadlifts, 3 thrusters, 3 push-ups, swim 25 yards…..second round 6 deadlifts, 6 thrusters, 6 push-ups, swim 50 yards….next round is 9 deadlifts, 9 thrusters, 9 push-ups, swim 75 yards….next round is 12 deadlifts, 12 thrusters, 12 push-ups, swim 100 yards…then you make your way back down to 3 deadlifts, 3 thrusters, 3 push-ups and end with 25 yard swim!!

Workout: (second of this session)

5 front squats (heavy)

10 dumbell swings

15 sit-ups

AMRAP 20 minutes

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