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#555 Sifu (Admin) Admin Posts: 204 Thursday workout Posted at 2010/02/25 13:02 Karma: 0   3 min jump rope 25 knuckle pushups 50 jump squats w/weight 200 bicycle crunches 50 db bench press 100 plate row 1 set of stairs 5 min skip knees Class tomorrow (Friday) is from 2pm until 5:45pm due to the game!!!!!!!   Report to moderator   Logged     Quick Reply The administrator has disabled public write access. #556 Sifu (Admin) Admin Posts: 204 Re:Advanced Workout Class : Info Posted at 2010/02/26 00:52 Karma: 0   Correction on Friday's class tomorrow. Advanced class is from 3pm to 5:30pm. NO NOON CIRCUIT CLASS!!! Apologies   Report to moderator   Logged     Quick Reply The administrator has disabled public write access. #557 Sifu (Admin) Admin Posts: 204 Re:Advanced Workout Class : Info Posted at 2010/02/26 18:12 Karma: 0   Friday Workout Feb 26th 500 alternating lunges 200 alt curl on balance 200 stab ball crunches 200 woodchoppers with squat Finish with 10 min skip knees or 3 rounds 2 min jump rope.   Report to moderator   Logged     Quick Reply The administrator has disabled public write access. #558 Sifu (Admin) Admin Posts: 204 Re:Advanced Workout Class : Info Posted at 2010/03/02 13:13 Karma: 0   Tuesday March 2nd Class at 3pm 10 min skip knees 30 reverse db fly 50 band flys (forward) 50 kb press on 1leg wobble board (each) 100 scorpion planks (leg moves) 50 crossover squats each 40 tiger pushups 60 ab toe touches 60 ab blast offs  3 min jump rope   Report to moderator   Logged     Quick Reply The administrator has disabled public write access. #559 Sifu (Admin) Admin Posts: 204 Re:Advanced Workout Class : Info Posted at 2010/03/04 16:15 Karma: 0   Thursday March 4th 5 min skip knees 1set of stairs 50 heavy db row each 100 regular pushups 25 getups 40 spidermans 60 Olympic bar curl 100 around the worlds w/plate 200 leg lifts dbls 5 min skip knees   Report to moderator   Logged     Last Edit: 2010/03/05 14:56 By Sifu.   Quick Reply The administrator has disabled public write access. #560 Sifu (Admin) Admin Posts: 204 Re:Advanced Workout Class : Info Posted at 2010/03/05 14:56 Karma: 0   Friday March 5th 5 min jump rope 100 tricep kickbacks with dumbbells each 50 shrugs each 50 burpees 100 calf raises with weight 50 stability ball pike exchanges 50 plank ups (total) 5 min skip knees 100 side lunges each 50 supermans 25 knuckle pushups   Report to moderator   Logged     Quick Reply The administrator has disabled public write access.