Archive for April, 2009
SATURDAY & SUNDAY April 18 & 19, 2009
MOVE THE GYM…..that will be workout enough!!! Thanks to everyone who is planning on coming out to help!!! See ya 9am at the old gym!! BTW… lunch will be on me!! 
FRIDAY April 17, 2009
“FINAL COUNTDOWN”….last workout in the old gym!
100 Body squats
90 Pullups
80 Pushups
70 Dips
60 Situps
50 Burpees
40 Kettlebell thrusters
30 Kettlebell broadways
20 Ball slams
10 Starfish jumps
***FOR TIME***
THURSDAY April 16, 2009
Row
Torture rings
Kettlebell swings
Hanging leg lifts
Jump rope
Bench dips
Glute ham situps
Wall ball
Starfish jumps
Push press
45/15 x 4 rounds
WEDNESDAY April 15, 2009
CREATIVE…..due to the gym being torn up!
MONDAY April 13, 2009
“BARBARA”
20 Pullups
30 Pushups
40 Situps
50 Body Squats
5 rounds ***For Time***
FRIDAY April 10, 2009
Row
Beat the Tire
Plank hold
Jumping dumbell squats
Oblique cable twist
Mountain climbers
Woody bag shoulder to shoulder
Ball slams
Wall ball
Plate crunch
45/15 x 5 rounds
THURSDAY April 9, 2009
Pull ups 3×20
Push press 3×8
Lat pull downs 3×8
Ring pushups 3×12
Dips 3×8
Snatch lowers 3×7
Clubs 5×5
Pull ups to failure
Cardio of choice 10 minutes
300 Abs of choice
WEDNESDAY April 8, 2009
1-2-3-4-5-6-7-8-9-10
Burpee
Kettlebell Swings
***For Time….goal under 5 minutes***
men=24k women=16k
PLUS
Top to Bottom Body Squat Tabata Hell
20/20 x 8 rounds
PLUS
Jump rope 5 minutes
TUESDAY April 7, 2009
30 Clean and Jerks
***For Time***
men=135# women=95#
OR
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
