Turkish Get Ups 5 x 2 per side

Work 3:00, rest 1:00.  Repeat 5 times.

Gorilla Cleans x 3 per side

Push Ups x 6

Air Squats x 9

Don’t Forget to Sign Up For the IKFF Bodyweight Seminar on Friday March 2, 2012!!!   Ken Blackburn will be teaching tons of unique bodyweight exercise!!!

Strength Triplet (20:00)

Dead Clean and Press x 1,2,3 per side

Chin Ups x 9

Suitcase Deadlifts x 12 per side

Bonus Challenge Round

Windmills 5 x 5 per side

Work 1:00 per exercise.  Rotate without resting. 

Box Jumps

Superplank + Push Up

Jump Rope

Split Jumps

Ab Mat Sit Up

Plank Cocktail

Find a buddy.  Work 3:00 per exercise alternating whenever you want with your partner.  Your goal is to do maximum reps per exercise!

Round 1 – Thrusters (Men 2 x 24kg, Women 2 x 16kg)

Round 2 – Pull Ups

Round 3 – Burpees

Repeat twice.

Romanian Deadlift 5 x 8

5 Rounds For Time

Dead Clean + Front Squat x 5 per side

Ab Mat Sit Up x 10

Sumo Deadlift High Pull x 10

Pull Ups x 10

(Men 32kg, Women 24kg)

Density Training

Long Cycle Clean + Push Press x 5 per side

Traveling Push Up x 10

1 Arm Row x 10 per side

American Swings x 10

Get Ups Sit Up x 5 per side

Bonus Challenge Round!

Chin Up Ladders x 1,2,3,4,5 (Add Weight)

Work 40 seconds, rest 20 seconds.  Repeat 4 rounds.

Ring Rows

Squat Thrust + Ball Slam

Jump Rope

Pledge Push Up

Evil Wheel

Racked Lunges 5 x 5 per leg

For Time:

Air Squats x 80

DB Push Press x 10

Air Squats x 60

DB Push Press x 20

Air Squats x 40

DB Push Press x 30

(Men 2 x 24kg, Women 2 x 16kg)

Turkish Get Ups 5 x 2 per side

Toes to Bar x 3,6,9,12,15

AMRAP 15:00

Box Jumps x 10

Snatches x 10 per side

Burpees x 10

Fight Night 4:30 and 5:30PM!

Two Hand Anyhow 5 x 3 per side

Partner Cindy

5 Pull Ups

10 Push Ups

15 Air Squats