Today's Workout Tw5

Tw5 - For Time Perform Seven (7) Rounds:
10 SolidFitness Nation Burpees
25 ft. Out/Back- THE HAMMER LUNGE. Carry 25#Dumbbell in the extended right arm going out. Carry in the extended left arm on the return.
Adapted from Coach Rut 081003
http://coachrut.blogspot.com/

Today's Workout Tw4

Tw4
3 SolidFitness Nation Pull-ups
6 SolidFitness Nations Pushups
9 Free Squats
Do as many as you can in 5 Minutes, rest one minute.
Repeat for total of 3 rounds.
Rest three minutes and do…
Grab ‘n Go, 5 – 5 – 5 Squats with 50# Dumbbells
If 50#ers are are not right for you, grab what will keep you challenged, i.e., Loaded Barbell, Sandbag, Medicine Ball, etc.

Today's Workout Tw3

“A school without football is in danger of deteriorating into a medieval study hall.”
Vince Lombardi

Tw3
Three rounds for time of:
15 reps 135 Barbell Deadlifts, (sandbag/55#dumbbells)
15 SolidFitness Nation Push-ups
15 SolidFitness Nation Pull-ups, (5, 5, 5, or adaptive SFN Pullups)
15 reps 75 Barbell pound Thrusters, (25#DBs or Sandbag)

Scale weights as necessary, use dumbbells, sandbag, med. Ball or barbell to stay challenged.

Be Strong and Courageous !!

Today's Workout, Tw2

SOLIDFITNESS NATION Tw2

10 SOLIDFITNESS NATION HANGING CRUNCHES
10 SOLIDFITNESS NATION PUSH UPS
10 SOLIDFITNESS NATION REVERSE DIPS or RING DIPS
10 SOLIDFITNESS NATION PULLUPS
10 SOLIDFITNESS NATION SPRINTERS EXERCISES, 1R/1L=1 rep

4 ROUNDS OF THE ABOVE, FOR TIME. THAT'S 200 REPS.

Shoot me an email if you have any questions, dougsmith02@aol.com

Be Strong and Courageous !!

Today's Workout Tw1

Tw1

3 rounds, for time:

20 SolidFitness Nation Sprinters Exercises, 1R/1L=1rep, (Mountain Climbers)

Note: If you are outdoors substitute Walking Lunges, 20R/20L.

25 SolidFitness Nation Push-Ups

12 SolidFitness Nation Pull-Ups.

If you can't do 12, break them up into doable sets.

You can do this!!