“Abs of Fury”
For time:
800m Run
2:00 plank hold
100 Sit-ups
100 Double Unders…


Part A:
Take 15 minutes working toward a 1RM Push Press

Part B: 4 Rounds for time of:
400m Run
15 Pull…


Park Workout today! Meet at the gym and we will grab some equipment and walk over to the park across the street.   Also… do not forget that tonight we will be having our post-holiday/pre-“get ripped” challenge party at American Social on Las Olas. We will be meeting there at 530p for some drinks and some food. We look forward …


Part A:
Take 12 minutes to build to a 5 Rep Max Shoulder Press

Part B:
In 10 minutes complete as many reps as possible of:
2 Burpees
2 Front Squats (185#/135)
4 Burpees
4 Front Squats
6 Burpees
6 Front Squats



3 Rounds for time of:
400m Run
21 Kettlebell Swings (24kg/16)
12 Pull-ups


Part A:
EMOTM for 10 minutes complete 2 back squats @80% of your 1RM

“Murph” 31Dec12


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run