Make Up Day – Aug 18, 2011

Here’s your chance to make up a workout you missed in the last week!

  1. Shoulder Press 5-5-5-5-5, then max weighted push-up
  2. Filthy Fifty (50 reps of: box jumps, jumping PU, KBS (53/35#), walking lunge, K2E, push press (45/35#), back extension, wall ball (20/14#to 10/9′), burpees, DU)
  3. 400m run, 15 C&J (135/95#), 400m run, 10 C&J, 400m run, 5 C&J
  4. “Cindy” – AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats
  5. Banded Back Squat 12 sets of 2 at 50% of  your 1RM, then 5 rounds for time of 5 deadlifts (50% 1RM) and 7 bar facing burpees

Community Notes: Happy Birthday Momma Sieller! Thanks for all you’ve done for us, and for Iron Cross Athletics!

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This Post Has 6 Comments

  1. You are sooooo welcome, Nik! It’s been a lot of fun watching your CFP become a reality. Now…get down and give me some Birthday Burpees 🙂 (You may break them up as necessary throughout the day!)

  2. But… but… that’s A LOT of burpees!! Hehehe

  3. Happy Birthday Momma Sieller!!!
    Nik- cant make it tonight – can you cancel me? My back needs a rest.
    Thanks!

  4. you’re all set miranda! take it easy tonight. I’m taking a rest day too!

  5. Happy birthday to momma Sieller indeed!

    Results of the dead/burpees:
    Killa 3:36 (95 lbs)
    Kevin 3:41 (201 lbs)
    Matt 2:58 (165 lbs)

    Nice work, keep getting strong.

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