Upstate Elite Fitness, LLC

December 30, 2011

Brandon — Tue, 27 Dec 2011 20:19:39 +0000

As Many Rounds As Possible in 15 minutes of:

225# Deadlifts, 10 reps,

20 Box Jumps.

Scale the weight of the deadlifts as necessary. Sub burpees for deadlifts if you do not have access to a barbell.

December 29, 2011

Brandon — Tue, 27 Dec 2011 20:18:07 +0000

5 rounds, each for time, of:

10 Burpees, followed by,

10 Kettlebell Swings.

Rest 1 minute between rounds. Your goal is the fastest of 5 rounds.

December 27, 2011

Brandon — Tue, 27 Dec 2011 20:16:35 +0000

4 rounds for time with 3 minutes rest between rounds of:

50 Squats,

40 Sit-ups,

30 Push-ups,

20 Double-unders.

December 26, 2011

Brandon — Tue, 27 Dec 2011 20:15:44 +0000

Run 5k.

December 22, 2011

Brandon — Tue, 27 Dec 2011 20:15:29 +0000

For time:

Run 800m,

20 Box Jumps,

20 Back Extensions,

20 Push-ups,

10 Turkish Get-ups,

Run 400m,

20 Box Jumps,

20 GHD Sit-ups,

20 Push-ups,

10 Turkish Get-ups,

Run 800m.

December 20, 2011

Brandon — Tue, 27 Dec 2011 20:13:55 +0000

10 reps down to 1 rep for time of:

Kettlebell Swings,

Burpees.

December 19, 2011

Brandon — Tue, 27 Dec 2011 20:13:13 +0000

3 Farmer’s carries for maximum distance, then,

AMRAP 15

10 Box Jumps,

10 Push Press,

10 Squats.

December 16, 2011

Brandon — Tue, 27 Dec 2011 20:11:13 +0000

3 rounds for time of:

Run 400m,

21 Kettlebell Swings,

12 Pull-ups.

December 15, 2011

Brandon — Tue, 27 Dec 2011 20:07:18 +0000

Barbell Complex

5 rounds for time of:

5 Deadlifts,

5 Hang Power Cleans,

5 Push Presses,

5 Back Squats.

Use the same bar for all exercises without putting it down.

December 13, 2011

Brandon — Tue, 27 Dec 2011 20:06:14 +0000

First complete 3 minutes of thrusters for max reps, then,

Run 1 mile.

Timer starts for the mile run at the end of the 3 minutes.