Archive for June, 2009
WEDNESDAY June 17, 2009
225# Sled pull 10m
450# Tire drag 10m
Pullups x 10
Row 10 calories
Deadlift 135#/95# x 5
Front Squat 135#/95# x 5
50# Woody bag carry 30m
Burpees x 10
3 Rounds For Time
TUESDAY June, 16 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 15, 2009
Row
Wall ball
Pushups
Walking lunges
Sunrise/Sunset
Box jumps
Kettlebell Swings
Side bends
Ball Slams
1 Arm jumping pullups
45/15 x 5 rounds
SATURDAY June 13, 2009
5 Parking lot sprints
10 Pullups
15 Pushups
20 Situps
25 Body squats
x 10 rounds FOR TIME
FRIDAY June 12, 2009
100 Body squats
90 Situps
80 Pushups
70 Pullups
60 Burpees
50 Dips
40 Box jumps
30 Wall ball
20 Ball slams
10 Tire flips
THURSDAY June 11, 2009
10 minutes Kettlebell Snatch….1 hand change (use lighter weight working on speed and grip)
REST
10 minutes Kettlebell Jerks….1 hand change (use lighter weight working on speed and grip)
REST
10 x 10 Glute Ham situps
WEDNESDAY June 10, 2009
Jump rope
Ring pushups
Flutters
Ring holds
Jumping lunges
180 degree Kettlebell swings
Scissors
Plank hold pad lock row
Beat the tire
Row
45/15 x 5 rounds
TUESDAY June 9, 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 June 8, 2009
“FOREVER 21″
Box jumps Body Squats Row
Push ups Dips Push press
Situps Kettlebell swings Tire flip
Pullups Kettlebell thruster Kettlebell good mornings
Burpees SDLHP Starfish jumps
Torture rings Wall ball Hanging leg raises
Supermans Ball slams Rope whips
21 reps of each exercise…FOR TIME
FRIDAY June 5, 2009
Rope whips
Dips
Duck unders
Ball Slams
Ab wheel
Starfish jumps
Back extensions
Torture rings
45/15 x 6 rounds
