FRIDAY October 30, 2009

100 Jump rope+body squats

90 Jump rope+situps

80 Jump rope+kettlebell swings

70 Jump rope+dips

60 Jump rope+pushups

50 Jump rope+pullups

40 Jump rope+box jumps

30 Jump rope+torture rings

20 Jump rope+hanging leg raises

10 Jump rope+starfish jumps

***For Time***

THURSDAY October 29, 2009

Pullups   3×12 + 4 w/ negative

Strict Press   5×3   (hvy)

Lat Pull Downs   5×5   (hvy)

2″ Barbell Curls   3×12

Ring Pushups   3×12

Dips   3×12

Shrugs   3×15

Clubs   5×5

Abs of choice x 100

WEDNESDAY October 28, 2009

6-9-12-15-21-15-12-9-6

Ball Slams

Sumo Deadlift Hi Pulls

Situps

Pulls on the Rower

Overhead Squats

***for time***

TUESDAY October 27, 2009

Rear squat   5×20

Jumping hex bar squat   5×20

Leg extensions   5×20

Leg curls   5×20

Explosive calv raises   5×20

Torture rings   5×20

Inverted leg press   5×20

Weighted abs of choice   5×20

MONDAY October 26, 2009

“FILTHY FIFTY”

Push press

Kettlebell swings

Thrusters

Box jumps

Wall ball

Walking lunges

Pushups

Dips

Situps

Pullups

50 of each exercise …for time

FRIDAY October 23, 2009

“HAVE IT YOUR WAY FRIDAY”

Choose from the following workouts:

Run 1/2 mile

50 Kettlebell swings

X   4 rounds for time

OR

75# Shoulder press x 21

Back extensions x 21

X   7 rounds for time

OR

Burpees

Kettlebell swings

1-2-3-4-5-6-7-8-9-10   for time

THURSDAY October 22, 2009

8 Kipping pullups + 8 Strict pullups   x  5

Standing Dumbell Press   3×10

Snatch lowers   3×7

Shoulder complex   3×8

Scissors   3×10

Swimmers   3×10

Face pulls   3×10

Dumbell chest press   3×10

Tricep push downs   3×10

Abs of choice   x 200

WEDNESDAY October 21, 2009

“PARTNERS IN CRIME”

Row

Beat the tire

Partner ball slams

“No” wall ball

Med ball twist

Rope whips

Ring holds

Jump rope

Med ball situps

Tire shove

45/15   x   5 rounds

TUESDAY October 20, 2009

Overhead Squat   5×5

Front Squat     sets of 3 to max weight failure

Hex Bar Deadlift   5×20

Glute Ham Raise   5×15

Torture Rings   5×20

Body Squats x 100

Weighted Abs of Choice x 100

MONDAY October 19, 2009

“HANG 10″

Starfish Jumps   x 10

Pullups   x 10

Hanging Leg Raise   x 10

Rope Whips   x 10

Situps   x 10

Body Squats   x 10

Pushups   x 10

Box Jumps   x 10

Low Back Raise   x 10

Dips   x 10

X 10 Rounds  (For Time)