Archive for July, 2009
THURSDAY July 16, 2009
10 minute Kettlebell Snatch….med/light weight (1 hand change)
rest
10 minute Kettlebell Jerks….med/light weight (1 hand change)
100 glute ham situps
WEDNESDAY July 15, 2009
Row
Sunrise/sunset
Inchworms
Calve raises
Padlock row
Plate squat
Ring holds
Mountain climbers
Tire flip
Overhead walking lunges
Speed crunch
Uphill climb
45/15 x 5 rounds
TUESDAY July 14, 2009
Front squat 5×20
Hex bar deadlift 5×20
Step lateral kettlebell lunges 5×20
Heavy 1 hand kettlebell swings 5×20
Glute ham raises 5×20
Weighted abs of choice 5×20
MONDAY July 13, 2009
“FILTHY FIFTY”
Box jumps
Torture rings
Rope whips
Situps
Burpees
Back extensions
Wall ball
Dips
Kettlebell swings
Push press
***50 reps of each for time***
FRIDAY June 10, 2009
Run 1/4 mile
5 push ups
10 pullups
15 situps
20 body squats
X 10 rounds for time
THURSDAY July 9, 2009
KETTLEBELL’S……must be present at 6pm to enjoy the FUN!!!
TUESDAY July 7, 2009
Rear Squat 5×20
Overhead step lunges plus 1 squat 20×5
Jumping Hex bar Squats with shrug 5×20
Stiff Leg deadlift off box 5×20
Weighted explosive Calve raises 5×20
Weighted abs of choice 5×20
***Move thru workout as quickly as possible taking as few breaks as you can***
MONDAY July 6, 2009
DECK ‘O’ CARDS
diamonds=Pushups
hearts= Kettlebell good mornings
clubs= Kettlebell swings
spades= Kettlebell press
OR
20 minutes of:
75#w/95#m
Thrusters x 5
Hang Power Clean x 7
Sumo Deadlift Hipulls x 10
