WEDNESDAY September 30, 2009

Row

Wall Ball

Flutters

Sumo Deadlift Hipulls

Box Jumps

Push Press

Rope Whips

45/15   x   6 Rounds

TUESDAY September 29, 2009

Rear Squat   3-9-15-21-15-9-3   (70% of max)

Leg Ext.   3×25

Leg Curls    3×25

Explosive Calv Raises    3×25

Inverted Leg Press   3×10

Heavy Kettlebell Swings    3×25

Abs of Choice   x300

MONDAY September 28, 2009

Run 1/4 mile

5 Pushups

10 Pullups

15 Situps

20 Body squats

25 Rope whips

X    6 Rounds for Time

FRIDAY September 25, 2009

DECK ‘o’ CARDS

Diamonds= Kettlebell swings

Hearts= Burpees

Clovers= Kettlebell thrusters

Spades= Situps

***Jokers= dealers choice***

THURSDAY September 24, 2009

Strict Pullups   3×15

Strict Lat pulldowns   3×15

Strict press   3×10

2″ Barbell curls   3×10

Face pulls   3×15

Snatch Lowers   3×7

Clubs   5×5

Strict Pullups   x 20

Abs of choice   x 100

WEDNESDAY September 23, 2009

Box jumps

Inchworms

Jump rope

Plank hold

Mountain climbers

Sunrise/sunsets

Sumo deadlift hi-pulls

Torture rings

Long jumps

Renegade row

45/15   x  5 rounds

TUESDAY September 22, 2009

Overhead Squat   1-1-1-1-1-1-1-1-1-1

Front Squat   4+1 w/ four second hold at bottom x 10

Stiff leg Deadlift (off box)   5×20

Shrugs   5×20

Torture Rings   5×20

Body Squats   x 200

Abs of choice  x 100

MONDAY September 21, 2009

“FILTHY FIFTY”

Row for calories

Pushups

Situps

Pullups

Wall ball

Kettlebell thrusters

Hanging leg raises

Starfish jumps

Rope whips

Kettlebell swings

50 of each exercise…for time

FRIDAY September 18, 2009

2-4-6-8-10-12-14-16-18-20

Parking lot lines shuttle runs

Pushups

1 arm jumping pullups

Situps

Kettlebell swings

Body squats

***For time***

THURSDAY September 17, 2009

Pullups   3×10

Lat pull downs   3×10

Strict press   3×10

Close grip bench   3×10

Ring pushups   3×10

Hammer curls   3×10 R/L

Strict pullups   x 10

Abs of choice   x 200