keola Bodywork's

"The Life, The Health, The Wellbeing"

March 11, 2012- March 18, 2012 12/31/2011

Filed under: BLOG — keolabodyworks @ 11:42 am

Orange workouts

Workout 1

Strength:

Back Squats 1xEMOTM (10 Min)

Skill: leg raises

Conditioning:

8 rounds

5 burpees

10 push-ups

15 wall balls

20 squats

Workout 2

Strength:

none

skill:

none

conditioning:

18 min amrap

15 step-ups

12 push press

9 leg raises

Workout 3

Strength:

push-ups

7xemotm (10 Min)

skill:

hollow rocks

conditioning:

cardio sprints f1:00 0n :30 of

Red Workouts:

Workout 1

Strength:

Front Squats 1xEMOTM (10 Min)

Skill: toe 2 bar

Conditioning:

8 rounds

5 burpees

10 push-ups

15wall balls

20 squats

25 singles

workout 2

Strength:

pull-ups

skill:

HSPU

conditioning:

18 min amrap

15 Box jumps

12 push- press

9 toe2bar

Workout 3

Strength:

floor press

3xemotm (10 Min)

skill:

hollow rocks

conditioning:

6x 400m run rest 90 sec.

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