March 14, 2008

Friday 080314

For time:

50 Walking lunge steps

50 Push-ups

50 Double unders or 250 Single unders

25 Knees to elbows

50 Kettlebell swings (Men 55 lbs, Women 35 lbs)

50 Box jump ( Men 24 inch box, Women 20 inch box)

25 Dumbbell thrusters (Men 30 lbs, Women 20 lbs)

25 Pull-ups

50 Sit-ups

Post time to responses.

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March 12, 2008

Wednesday 080312

Bench Press 5-5-5-5-5 reps

Post loads to responses.

Click here for basic bench press set up.

Click here for bench press body position.

Click here for bench press levers.

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Danny demonstrates the meaning of intensity during the hero workout “Randy” and finishes in a smokin time of 7:16!

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