4.26.2010

Run 1/2 mile

As many rounds in 10 minutes of: 10 Sumo DL high pulls & 10 Push-ups

Run 1/2 mile

Post your rounds on the Blog

4.21.10.:Circuit-each station is 1 minute for 4 sets of-punching bag kicks, 1arm KB swing, MB slams, sled push, bench press, dips:.

4.20.10

5 sets of:

Split Jerk 5 each

Ammo Case lunges 15 yds.

Mountain Climbers 20 each

Bear Walk 15 yds

Supermans 20x

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V-ups 2x15

Reverse crunch 2x20

Russian Twist 2x20each

4.19.10.:25-20-15-10-5 of MB FSQ jump press, body pulls, sumo DL and run 1200m after first round, then 750m, 500m, last 250m:.

Singles Friday! 4.16.2010

-10each Turkish Get-ups

-run 200m

-10each 1 arm KB swings

-run 200m

-10each Single leg RDL

-run 200m

-10each 1 arm plank reach through's

-run 200m

-10each OHP

-run 200m

4.15.10.:18-20 Club! Are you a member?:.

4.14.10.:20 minutes of-agility ladder (upper body), 10 body pulls, 10 dips, run 250 meters:.

4.12.10.:4x8each Clean & Jerk-warm-up with all the teaching progressions 1x10 each (hang jump shrug, hang jump shrug high pull, etc.):.

Another fine Saturday*

4.9.10.:50 of each-wall balls, plate abs, burpees, push-ups, jump sq, russian twist, MB FSQpress jump, hip thrust, KB swing, toe touches:.

Check out FF's website.... new look!

4.8.10.:4 rounds of-10DL, 8ea push-up stabilizers, 20KB swings, 15yds crab walks:.

*OPEN HOUSE* April 17 from 12:30-2:30p. Help Formula FITT celebrate 6 months in Reno and over 12 years in business! Contact Eve for RSVP's and more details!

4.7.10.:4x5RM FSQ, 4x6RM OHP, 2x10 tuck jumps, 2x20 Cardinals, run 800m:.

4.5.10.:100push-ups, 200 crunches, 500 squats:.

4.2.2010

20 minutes of agility ladder to tire flips!

Then a Tabata surprise!

4.1.10.:as many rounds in 15 min. of-1each Turkish Get-ups, run 400m:.