Archive for May, 2009
FRIDAY May 29, 2009
“FIGHT GONE BAD”
Row (for calories)
Wall Ball (20#/14#)
Sumo Deadlift Hi pull (75#/55#)
Box jumps (24″ box)
Push Press (75#/55#)
1 minute at each station…1 minute break between rounds…3 rounds
**count reps to earn total points**
THURSDAY May 28, 2009
3 minute cycle 1 arm KB snatchs…no stopping…goal is 8-12 RPM each arm
REST
3 minute cycle 1 arm(girls) 2 arm(guys) jerks…no stopping…goal is 10-15 RPM each arm
REST
50 1 arm heavy KB swings…right and left…breaking only if necessary
jump rope 10 minutes
***see worldkettlebellclub.com/rankings to determine weight***
WEDNESDAY May 27, 2009
9-15-21-15-9
Ring pushups
Sidebends
Box jumps
Ring rows
Kettlebell thrusters
Mountain climbers
OR…
“HELEN”
Run 400m
24k Kettlebell swings
Pullups x 15
3 rounds FOR TIME
TUESDAY May 26, 2009
Rear Squat 5×20
Overhead Squat 5×20
Hex bar squat/jump 5×20
Leg extensions 5×20
Leg Curls 5×20
Abs of choice x 100
***keep moving throughout the workout trying to break as little as possible***
MONDAY May 25, 2009
Row
Wall ball
Beat the tire
Situps
Run
Plank hold row
Burpees
Torture rings
Jumping lunges
Kettlebell box squats
45/15 x 4 rounds
OR
“MICHAEL”
Run 800m
50 Back extensions
50 Situps
x 3 rounds FOR TIME
FRIDAY May 22, 2009
Rower
Sunrise/sunset
Rope whips
Torture rings
Bench dips
Walking lunges
Low back ball
Body squats
45/15 x 6 rounds
OR……
“McCall”……challenge from my Va. Beach crossfitting friend
Deadlift x 15…..men=135# women=95#
Ring pushups x 15
10 Rounds for time…….goal under 10 minutes!!!
THURSDAY May 21, 2009
10 minutes Kettlebell Snatch….1 hand change (use lighter weight)
REST
10 minutes Kettlebell Jerks….1 hand change (use lighter weight)
REST
10 x 10 Glute Ham situps
WEDNESDAY May 20, 2009
Row
Wall ball
1 Arm jumping pullups
Tire flip or chain drag
Beat the tire
Situps
Sumo deadlift hi pulls
Box jumps
Kettlebell swings
Ball slams
45/15 x 5 rounds
TUESDAY May 19, 2009
Front squat 5×20
Hex bar deadlift 5×20
Kettlebell lateral lunges 5×20
Heavy kettlebell swings 5×20
Glute ham raises 5×20
Weighted abs 5×20
***move through the workout taking as little breaks as possible***
