August 2009


Max Rounds in 20 minutes
Burpees 13
Run 1/4 Mile

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Jog 30 minutes at a steady pace

Go To Fight Club!
Fundamentals of Fighting 8-9 PM
Kick Ass Yoga 9-10 PM

or Go to http://www.ohiofitclub.com for something different

5 Rounds
Jump Rope – 2 minute, Max reps
Plank – 1 minute, Push up position on tip toes
Sprawl – 2 minute, Max reps

This is a test of your emergency survival system. Get a buddy, someone you can push and will push you back (or pick you up).You can have up to three tries on each event, record your best effort.
Warm Up – 10 min run, 10-20 Push Ups, 20-30 sit ups
Fight
Push Ups – Do as many push ups as you can in one set, go to failure.Modify to your level of ability.You get 1-3 tries, rest as needed between sets.
Sit Ups – Do as many sit ups as you can in one set, go to failure.You get 1-3 tries, rest as needed between sets.
Flight
Mile Run – run 1 mile as fast as possible. You get 1-3 tries rest as needed between sets.
Post your best effort to comments.

Swim 30 Minutes