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!

Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on pinterest

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.

  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.

Leave a Reply

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded.

Close Menu