Archive for February, 2009
FRIDAY Feb. 27, 2009
“Deuce’s are Wild”
***partner workout***
Row
Leg throw downs
Doubles ball slams
Med ball oblique pass
Jump rope
Med ball catch situps
Wall ball
Leap frog
50/10 x 6 rounds
THURSDAY Feb. 26, 2009
Pull ups 3×8 + 4 with negative
Dumbell Renegade row 8-8-5-5
Lat pull downs 10-8-6-4
Pull ups x 12
2″ Barbell curls 8-8-5-5
Preacher curls 3×8
Clubs 5×5
300 Abs of choice
WEDNESDAY Feb. 25, 2009
“FIGHT GONE BAD”
Row
Push press
Sumo deadlift hi pull
Box jumps
Wall ball
-1 minute at each station
-1 minute rest between rounds
-3 rounds
-total reps = total points……row for calories
-women= 55#/14# men= 75#/20# barbell and d-ball
TUESDAY Feb.24, 2009
Front squat 7-6-5-4-3-3-3 (heavy)
Rear squat 3×8 (medium weight)
Hex bar deadlift 4×5
Glute ham raise 3×8
Super set:
Leg extensions 3×8
Leg curls 3×8
300 Abs of choice
MONDAY Feb. 23, 2009
Platform long jumps
Ab wheel
Duck unders
Starfish jumps
Scissors
Burpees with woody bag press
Box kettlebell squats
Pull ups
Wall ball
Broadways
45/15 x 6 rounds
THURSDAY Feb. 19, 2009
Pull ups 3×8 + 4 with negative
T bar bent over row 8-8-5-5
Sup bar pull downs 10-8-6-4
Pull ups x 12
Barbell curls 8-8-5-5
Preacher curls 3×8
Clubs 5×5
300 Abs of choice
WEDNESDAY Feb. 18, 2009
Box jumps
Kettlebell jerks
Ring pushups
Row
Sit up/ stand up/ ball slam
Kettlebell snatch
Flip tire
Jump rope
Thrusters
50/10 x 6 rounds
TUESDAY Feb. 17, 2009
Rear squat 7-5-5-3-3
Front squat 3×4
Overhead Squat 3×3
Stiff leg deadlift 3×8 (no block, medium weight)
Shrugs 8-7-5-5-5
Abs of choice x 300
SUNDAY Feb. 15, 2009
REST!!!!
OR:
Kettlebell snatches
-10 minutes
-unlimited hand changes
-count reps
-guys= 24k girls=16k
