TUESDAY June 30, 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***

MONDAY June 29, 2009

5 Parking lot runs

10 Pushups

15 Pullups

20 Situps

25 Body squats

***10 rounds for time***

FRIDAY June 26, 2009

1-2-3-4-5-6-7-8-9-10

Kettlebell Swing    (24k/32k)

Plyo Pushups

Sumo Deadlift Hi Pull    (75#/95#)

Push Press    (75#/95#)

Tire Flip w/ Jump

Situp/Standup/Ballslam   (20#)

***For Time***

THURSDAY June 25, 2009

Pull ups 2×20 + 5 with negative

Lat pull downs 2×25

2″ Barbell curls 2×25

 Hammer curls 2×25

Clubs 5×5

Ring pushups   2×25

Kettlebell scissors     2×25

Kettlebell alternating swimmers     2×25

Kettlebell Seated shoulder press    2×25

Kettlebell laying chest press     2×25

Kettlebell snatch lowers     2×25

Flex arm hang  to failure

Weighted abs of choice     5×20

***Move through workout taking as little breaks as possible***

WEDNESDAY June 24, 2009

“HELL’S BELL’S”

Kettlebell Snatch

Kettlebell Clean & Jerk

Kettlebell Swings

Kettlebell Thrusters

Kettlebell Broadways

***each station for 1 minute***

***3 rounds with 1 minute rest between***

***reps count as points***

TUESDAY June 23, 2009

Rear Squat   5×20

Overhead Squat   5×20

Hex bar squat/jump with shrug   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***

**Use a minimum of 1/2 your max for all squats**

MONDAY June 22, 2009

DECK ‘o’ CARDS

Diamond= Burpees

Heart= Kettlebell Thrusters

Clubs= Kettlebell Swings

Spade= Kettlebell Situps

Deal entire deal for reps in under 30 minutes!!

SATURDAY June 20, 2009

Tire flip

Torture rings

Plank walk outs

Starfish jumps

Plank hold row

Scissors

Rope whips

Whirly birds

45/15   x   6 rounds

FRIDAY June 19, 2009

3-9-15-21-15-9-3

Pullups

Pushups

Situps

Body squats

Burpees

***For Time***

THURDSAY June 18, 2009

100 1 arm Kettlebell Snatchs @ competition weight (R/L)

100 1 arm Kettlebell Cleans @ competition weight (R/L)

100 1 arm Kettlebell Jerks @ competition weight (R/L)

100 2 hand Heavy Overhead Kettlebell Swings

100 Abs of choice