Thursday, March 15, 2012

Thursday March 15, 2012

Fam-Fit
20 in 20
300 lb. Deadlifts
-1 rep every minute for 20 minutes

Wednesday March 14, 2012

Fam-Fit
Rest Day

Tuesday, March 13, 2012

Tuesday March 13, 2012

Fam-Fit
Combo
1. 50 Rope Jumps
2. 5 Ring Push-Ups
-5 Rounds

Monday, March 12, 2012

Monday March 12, 2012

Fam-Fit
Squat and Bike Combo
5 Full Squats
5:00 Min. Bike Ride
-5 rounds

Sunday March 11, 2012

Fam-Fit
Rest Day

Saturday March 10, 2012

Fam-Fit
Shovel The Garden

Friday March 8, 2012

Fam-Fit
M.O.M (Move One Mile)

Thursday March 8, 2012

Fam-Fit
Full Snatch
20 x 1 with Form Focus

Wednesday March 7, 2012

Fam-Fit
Rest Day

Tuesday March 6, 2012

Fam-Fit
Devils's Diamond 
or Satan's Square 
or The Four Corners of Hell
-4 exercises in a IWT format (30 sec sprint/30 sec rest for 3 rounds each station).
1. Stationary Bike Sprint
2. Towel Shakes
3. Weight Swings
4. Air Squats

Monday, March 5, 2012

Monday March 5, 2012

Fam-Fit
Cleans
3,3,3,3,3
-AHAP (As Heavy As Possible without losing form)

Sunday March 4, 2012

Fam-Fit
Rest Day

Saturday March 3, 2012

Fam-Fit
M.O.M (Move One Mile)

Friday March 2, 2012

Fam-Fit
30 Minutes of Movement

Thursday, March 1, 2012

Thursday March 1, 2012

Fam-Fit
50/50
50 Push-Ups
50 Weight Swings

Tuesday February 28, 2012

Fam-Fit
Trio Combo
Bike Ride - 10 blocks or 5 min. stationary
25 Towel Shakes
10 Straight Leg Deadlifts @ 135#
-4 Rounds

Thursday, November 10, 2011

Thursday November 10, 2011

Fam-Fit
Swings (Heavy)
-continuous sets of 10 swing reps with heavy weight for 15 minutes
-rest between sets

Wednesday November 9, 2011

Fam-Fit
A Little Jumpy
@Huntress Park Basketball Court
10 yd. One Legged Hops; Right
10 yd. One Legged Hops; Left
Squat Hops up stair steps
25 Rope Jumps
Squat Hops down stair steps
-4 Rounds

Tuesday, November 8, 2011

Tuesday November 8 , 2011

Fam-Fit
Time Trial
250 Rope Jumps

Monday November 7, 2011

Fam-Fit
Run Combo
-800m Run/Walk
-Do 10 Alternate Stationary Lunges every 100m

Sunday November 6, 2011

Fam-Fit
Rest Day

Saturday November 5, 2011

Fam-Fit
30 Minutes of Movement

Friday November 4, 2011

Fam-Fit
Turtle Walk
@ CCCHS Parking Lot
-Place heavy weight in backpack and put on.
-Walk hills back and forth (~200 yards) 4X.
-Do 10 Squats in the middle of each pass.

Thursday, November 3, 2011

Thursday November 3, 2011

Fam-Fit
Combo
10 Push-Ups
Lunge Walk Up Incline
10 Weight Swings
Lunge Walk Down Incline
-5 Rounds

Wednesday November 2, 2011

Fam-Fit
Stadium Stairs
Sprint Up Stairs
Walk around and down next aisle
10 Squats
-repeats, do two laps of stadium

Tuesday November 1, 2011

Fam-Fit
50/50
Do 50 Step-Ups (25 each leg) then 50 Towel Shakes

Monday October 31, 2011

Happy Halloween
Fam-Fit
50/50
Do 50 Squats then 50 Pushups

Sunday October 30, 2011

Fam-Fit
Time Trial
Bike Route

Saturday October 29, 2011

Fam-Fit
M.O.M (Move One Mile)

Friday October 28, 2011

Fam-Fit
Hexagon of Doom
6 Stations, 5 Rounds
1. 10 PVC OH Squats
2. 5 Ab Wheel Roll-Outs
3. 20 Rope Jumps
4. 10 PVC Front Squats
5. 10 Push-Ups
6. 20 Rope Jumps

Thursday October 27, 2011

Fam-Fit
Rest Day at Football Game

Wednesday October 26, 2011

Fam-Fit
CCCHS Hill
10 Swings
Walk Up Hill
20 Towel Shakes
Walk Down Hill
20 Rope Jumps
Walk Up Hill
Walk Down Hill
-repeat for 15 minutes continuous

Tuesday October 25, 2011

Fam-Fit
30 Minutes of Movement

Monday October 24, 2011

Fam-Fit
800 m with Squats
Run/walk 800 m, every 100 m stop and perform 15 air squats

Sunday October 23, 2011

Fam-Fit
30 Minutes of Movement

Saturday October 22, 2011

Fam-Fit
M.O.M (Move One Mile)

Friday October 21, 2011

Fam-Fit
Rest Day for Football Game

Thursday October 20, 2011

Fam-Fit
Time Trial
Bike Route

Wednesday, October 19, 2011

Wednesday October 19, 2011

Fam-Fit
Push Up Ladder
One rep first minute, two reps second minute, three reps third minute...until you fail to complete the number of reps for a particular minute.

Tuesday October 18, 2011

Fam-Fit
M.O.M (Move One Mile)

Monday, October 17, 2011

Monday October 17, 2011

Fam-Fit
Run with Squats
Run 200 m
Do 10 Squats
Continue for 1600m

Tuesday, September 13, 2011

Monday, September 12, 2011

Monday September 12, 2011

Fam-Fit
Snatch
3,3,3,3,3

Sunday September 11, 2011

Reflect on the 10 year anniversary of the tragedies of September 11, 2001. Stand Tall.

Fam-Fit
Swings 
-Sets of 20, continuous 10 minutes

Saturday September 10, 2011

Rest Day @ Volleyball Tourney

Friday September 9, 2011

Fam-Fit
30 minutes of movement

Thursday September 8, 2011

Fam-Fit
100 Push-Ups

Wednesday September 7, 2011

Fam-Fit
Cleans
3,3,3,3,3

Tuesday September 6, 2011

Volleyball Match

September 3 through September 5, 2011

Paint The House

Friday September 2, 2011

Fam-Fit
M.O.M (Move One Mile)

Thursday September 1, 2011

Fam-Fit
Swings
-Set of 10 for 15 minutes continuous

Wednesday August 31, 2011

Fam-Fit
Bike Route

Tuesday August 30, 2011

Fam-Fit
Deadlift
3,3,3,3,3

Monday August 29, 2011

Fam-Fit
30 Minutes of Movement

Sunday August 28, 2011

Fam-Fit
Thrusters
3,3,3,3,3

Saturday August 27, 2011

Fam-Fit
M.O.M (Move One Mile)

Friday August 26, 2011

Fam-Fit
Squats
3,3,3,3,3

Friday, August 26, 2011

Thursday August 25, 2011

Fam-Fit
M.O.M (Move One Mile)

Thursday, August 25, 2011

Wednesday August 24, 2011

Fam-Fit
Time Trial
Bike Route

Tuesday August 23, 2011

Fam-Fit
Swings
-Sets of 10
-15 Minutes continuous

Monday August 22, 2011

Fam-Fit
Rest Day

Sunday August 21, 2011

Fam-Fit
M.O.M (Move One Mile)

Saturday August 20, 2011

Fam-Fit
Step-Ups 
-Sets 10 (5R, 5L)
-10 Minutes continuous

Friday August 19, 2011

Fam-Fit
30 Minutes of Movement

Tuesday August 16 thru Thursday August 18, 2011

Paint the House

Monday August 15, 2011

Fam-Fit
Rest Day