Archive for July, 2009
FRIDAY July 31, 2009
Row
Ball slams
Wall ball
Box jumps
Med ball twist
Chain drag
Tire flip
Med ball situps
45/15 x 6 rounds
THURSDAY July 30, 2009
2 min Kettlebell Jerks (r)
2 min Kettlebell Jerks (l)
33 sec Break
2 min Kettlebell Clean & Jerk (r)
2 min Kettlebell Clean & Jerk (l)
30 sec Break
2 min Kettlebell Snatch (r)
2 min Kettlebell Snatch (l)
1 minute rest
REPEAT
PLUS….
Barbell strict press 3×8
Lat Pull downs 3×8
Ring pushups 3×8
Reverse hyper 3×8
Abs of choice x 100
WEDNESDAY July 28, 2009
Row
Plank hold
Jumping lunges
Inchworms
Burpees
Kettlebell good mornings
Tread climb
Torture rings
Jumping 1 arm pullups
Body squats
Rope whips
Sit ups
45/15 x 4 rounds
TUESDAY July 28, 2009
Front Squat x 14-13-12-11-10-9-8-7-6-5-4-3-2-1 (must increase weight every round)
Jumping Hex Bar Squats w/ shrug 5×20
Heavy Kettlebell Swings 5×20
Torture Rings 5×20
Sumo Dead Lift Hi Pulls 5×20
Weighted Abs of choice 5×20
***move thru workout as quicly as possible breaking only when necessary***
FRIDAY July 24, 2009
100 Double unders
90 Body squats
80 Pull ups
70 Sit ups
60 Push ups
50 Pulls on the rower
40 Dips
30 Box jumps
20 Wall ball
10 Burpees
***For Time***
THURSDAY July 23, 2009
“Kettlebell Long Cycle”
1 Arm Kettlebell Clean & Jerks….20 minutes
Reps for time
***unlimited hand changes but you can’t sit the kettlebell down…rest in the rack position***
men=24k women=16k
TUESDAY July 21, 2009
Rear squat 5×20
Overhead lunges plus squat 4+1 x 20
Hang squat clean 10×10
Inverted leg press 5×20
Kettlebell good mornings 5×20
Abs of choice 5×20
***move through workout as quickly as possible***
MONDAY July 20, 2009
“Hansen”
32k Kettlebell Swings x 30
Burpees x 30
Glute/Ham Situps x 30
X 5 Rounds for Time
