"C"SHIFT WORKOUT OF THE DAY (9/13/11)

21-15-9


Bench Press
Kettlebell Swings
Burpees


Then Do:
300 Crunches

"A"SHIFT WORKOUT OF THE DAY (9/11/11)

"ANGIE"


100 Pullups
100 Pushups
100 Crunches
100 Squats

For Time:

"C"SHIFT WORKOUT OF THE DAY (9/10/11)

"BARBARA" (thrusters for pullups)



20 Thrusters

30 Push Ups

40 Crunches

50 Squats


5 rounds for time


Times:

TBD


Beginners: Scale down to 3 rounds

"C"SHIFT WORKOUT OF THE DAY (9/4/11)

"Work Load"

AMRAP In 30 min. (as may rounds as possible)

10 Pushups

10 Box Jumps (tailboard)

10 Crunches

10 Bench Press

10 kettlebell Swings (use dumbell if no kb)

10 Thrusters

10 Jingle Jangles

5 Pullups

Beginners:

Scale Down To 5 Of Each