121030 Tuesday October 30th

Death By Burpee:

Do 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute…. continue and do as many rounds as you can complete for 20 minutes.  If you fail on any round continue the remaining rounds substituting sit ups for burpees until you complete all 20 rounds

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121029 Monday October 29th

Jersey Devil Mudchics


Rest 5 minutes Then:

For time:

10 box jump
1 clapping push up
9 box jump
2 clapping push up
8 box jump
3 clapping push up
7 box jump
4 clapping push up
6 box jump
5 clapping push up
5 box jump
6 clapping push up
4 box jump
7 clapping push up
3 box jump
8 clapping push up
2 box jump
9 clapping push up
1 box jump
10 clapping push up

Box jumps at 24/20″

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121026 Friday October 26th













3 Rounds for reps (Fight Gone Bad Style) of:

Pull Ups

Push Ups

Sit Ups

Prowler Push

One minute of each exercise with one minute of rest between rounds.

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121025 Thursday October 25th


 Bottom to Bottom Tabata Squats:

20 Seconds of work followed by 10 seconds of rest for 8 intervals.  The 10 second rest should be spent in the bottom squat position.

Rest 3 Minutes then:

For Time:

1000 Meter Row

100 Kettlebell Swings (55/35 lbs)

50 Wall Ball (20/14 lbs)

10 Burpee Pull Ups

If you cant do an unassisted pull up then do 10 burpees followed by 10 assisted pull ups.

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121023 Tuesday October 23rd


 Modified ‘Murph’

4 Rounds for time of:

800 Meter Run

5 Rounds of ‘Cindy’ (5 pull ups, 10 push ups, 15 squats)


This workout can also be done as a 2 person team with one person working at a time.  The runs should be broken up into 2-400 meter runs done by each team member per round.









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