The WOD

Fitness 360 workout 3-30-2011

Admin : March 30, 2011 5:00 am : Workout of Day
2x 4minute rounds separated by 60 second rest
  • Reptile walk; drag back
  • Bear side walk turns; drag back
2x 4minute rounds separated by 60 second rest
  • Hurdles: Run through; bunny hop side both sides
  • Dumbbell clean x 10; sprawl x 10; repeat different arm
Finish up with 5 min abs
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Fitness 360 workout 3-28-2011

Admin : March 29, 2011 7:53 pm : Workout of Day

All of these are preformed with same weight.  5 rounds of the following:

  • 8 push press
  • 8 bent rows
  • 8 RDL
  • 8 split squats (each leg)
  • 8 hang cleans
  • 8 high rows
  • Jumping jacks for 1 minute
  • 90 second break

After 5 rounds are completed:

10 push ups then 10 Thai sit-ups x 10

Single foot hops 60 ft x 4

1 foot balance / reach drill

 

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Fitness 360 workout 3-26-2011

Admin : March 28, 2011 9:11 pm : Workout of Day

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

3 minute rest between each round

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Fitness 360 workout 3-25-2011

Admin : March 25, 2011 5:22 pm : Workout of Day

Warm up

40 Double-unders

30 Box jumps

20 Kettlebell swings

Stretch and warm down

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Fitness 360 workout 3-24-2011

Admin : March 24, 2011 5:00 am : Workout of Day

Each station is done for 3 minutes as fast as possible to get as many reps as possible.  30 second break between stations.  Repeat all stations 3 times.

Station 1:

  • Push to Squat thrust x10
  • Bicycles x10

Station 2:

  • High Pull with 25-35lbs x10
  • Halos with 25-35lbs x10

Station 3:

  • 1 step run through on ladder with lunges back to start
  • 2 in 2 out run through on ladder with reverse lunges back to start

 

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Fitness 360 workout 3-23-2011

Admin : March 24, 2011 12:20 am : Workout of Day

Medicine ball chest pass to wall x 10, sit through with hand on ball x 10

Push up with hand on ball 5x each side, twist with ball x 10, squat and press ball x 10

Lunge twist with ball length of mat, slam and throw each step back

Do each station 3 minutes, 30 sec break in between. 3 sets total. 5 min ab to finish

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Fitness 360 workout 3-21-2011

Admin : March 22, 2011 12:11 am : Workout of Day
  • 10 minute warm up
  • 5 rounds of push ups to failure / pull ups to failure with 2 minute breaks
  • 5 rounds of 10x dead lift (45/95) and 20x tire jumps with 2 minute breaks
  • Warm down with static stretches

 

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Fitness 360 workout 3-17-2011

Admin : March 17, 2011 5:00 am : Workout of Day

Seven rounds for time of:

  • 3 reps Front squat (body weight on bar)
  • 7 reps of L-pull-ups
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Fitness 360 workout 3-16-2011

Admin : March 16, 2011 5:00 am : Workout of Day
  • 50x Squat jumps
  • 10x knees to elbows
  • 40x Squat jumps
  • 20x Push-ups
  • 30x Squat jumps
  • 30x Sit-ups
  • 20x Squat jumps
  • 40x Pull-ups
  • 10x Squat jumps
  • 50m Bear crawl
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Fitness 360 workout 3-14-2011

Admin : March 14, 2011 5:00 am : Workout of Day
  • Run to end of Penn Ave and back
  • 100x Push-ups
  • 150x Sit-ups
  • 200x Squats
  • Run to end of Penn Ave and back
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