Archive for November, 2009
MONDAY November 30, 2009
Row
Beat the tire
“No” wall ball
Ball slams
Ring pulls
Rope whips
Burpees
Med ball situps
45/15 x 6 rounds
FRIDAY November 27, 2009
Row 250m
Wall ball x 25
Row 250m
Dips x 25
Row 250m
Plate squats x 25
Row 250m
Torture rings x 25
Row 250m
Double kettlebell press x 25
Row 250m
Plate crunch x 25
Row 250m
1 Hand kettlebell swings x 25
Row 250m
Supermans
Row 250m
Weighted walking lunges
Row 250m
Situp/standup/ball slam x 25
WEDNESDAY November 25, 2009
“Final Countdown”
100 Body squats
90 Kettlebell swings
80 Situps
70 Jumping pullups
60 Pushups
50 Box jumps
40 Rope whips
30 Burpees
20 Sumo deadlift hi pulls
10 Starfish jumps
TUESDAY November 24, 2009
“25 to Life”
Deadlift Bodyweight x 25
Front Squat Bodyweight x 25
Rear Squat Bodyweight x 25
Overhead Squat 1/2 Bodyweight x 25
X 5 rounds
FRIDAY November 20, 2009
Row
Sunrise/Sunsets
Beat the Tire
Pushups
Mountain Climbers
Sumo Deadlift Hipulls
Starfish Jumps
Situps
45/15 X 6
THURSDAY November 19, 2009
5 Strict pullups + 15 kipping pullups X 5
Strict Press 5×10
Lat pull downs 5×10
Tricep push downs 5×10
2″ Barbell curls 5×10
Ring pushups 5×10
Weighted abs 5×10
TUESDAY November 17, 2009
“NANCY”
400m Run
Overhead Squat (95#) x 15
X 5 rounds
REST 20-30 minutes…
“Jackie”
1000m Row
Thrusters (45#) x 50
Pullups x 30
***for time***
MONDAY November 16, 2009
Box jumps (20″)
Jumping pullups
Kettlebell swings (16k)
Back extensions
Walking lunges
Push press (45#)
Hanging leg raises
Wall ball (20#)
Burpees
Double unders
***50 of each exercise for time***
