Archive for March, 2009
TUESDAY March 31, 2009
Run .10 mile
50 Kettlebell snatch/15 Body squats
Run .20 mile
45 Kettlebell snatch/20 Body squats
Run .30 mile
40 Kettlebell snatch/25 Body squats
Run .40 mile
35 Kettlebell snatch/30 Body squats
Run .50 mile
30 Kettlebell snatch/35 Body squats
Run .40 mile
25 Kettlebell snatch/40 Body squats
Run .30 mile
20 Kettlebell snatch/45 Body squats
Run .20 mile
15 Kettlebell snatch/50 Body squats
Run .10 mile
Kipping pullups to failure
****FOR TIME***
300 abs of choice
FRIDAY March 27, 2009
Run
Speed crunch
Row
Batters
Beat the tire
Agilities
Swimmers
Platform long jumps
Body squats
Jump rope
45/15 x 5 rounds
THURSDAY March 26, 2009
Flex arm hang x 3 to failure
Strict Lat pull downs 3×12
Bentover barbell row (belly, chest, chin) 3×6
Pullups (strict) 3×20
Dumbell hammer curls 3×8
Clubs 5×5
Ring pushups 3×10
Flex arm hang to failure
300 abs of choice
WEDNESDAY March 25, 2009
“DIRTY THIRTY”
situps burpees low back ball
pushups kb swings jump rope
duck unders press torture rings
body squats mtn climbers overhead squat
pull ups jumping lunges thrusters
lunges wall ball renegade row
box jumps supermans sunrise/sunsets
bench dips broadways side bends
tire flips ball slams lateral lunges
rope whips hanging leg raise sumo deadlift hipull
30 of each exercise for time!
TUESDAY March 24, 2009
For those training for the Tactical Strength Challenge:
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
For Crossfitters:
150 wall ball shots
women=14# men=20#
FRIDAY March 20, 2009
Row
Duck unders
Mountain climbers
Ring rows
Burpees
Flutters
Jumping dumbell squats
Snatch lowers
Wall ball
Agilities
45/15 x 5 rounds
THURSDAY March 19, 2009
Flex arm hang x 3 to failure
Strict Lat pull downs 3×12
Bentover barbell row (belly, chest, chin) 3×6
Pullups (strict) 3×20
Dumbell hammer curls 3×8
Clubs 5×5
Ring pushups 3×10
Flex arm hang to failure
300 abs of choice
