Archive for November, 2009
FRIDAY November 13, 2009
1-2-3-4-5-6-7-8-9-10
Row for calories
Wall Ball (20#)
Push Press (95#/135#)
Box Jumps (24″)
Sumo Deadlift Hipulls (55#/75#)
Ball Slams (20#)
Kettlebell Swings (28k/32k)
Thrusters (55#/75#)
Starfish Jumps
Situps
***For Time***
THURSDAY November 12, 2009
KETTLEBELL TIMED SETS
Cleans R/L
Jerks R/L
Snatchs R/L
1 minute each arm each exercise no break between X 5 rounds with 1 minute break between rounds!
WEDNESDAY November 11, 2009
3-6-9-12-15-18-21
Box Jumps
Ring Pushups
Rope Whips
Situps
Double Unders
Burpees
***For Time***
TUESDAY November 10, 2009
Rear Squat 5×5 (hvy)
Thrusters 5×20 (75/95/135#)
Power Cleans 5×8 (95/135#)
Kettlebell Swings 5×20 (hvy)
Leg Extensions 5×5 (hvy)
Weighted Abs of Choice x 100
MONDAY November 9, 2009
50 Pushups
40 Beat the tire
30 Pullups
20 Starfish jumps
10 Tire flips
X 4 rounds
FRIDAY November 6, 2009
“HAVE IT YOUR WAY FRIDAY”
#1 5 Parking lot runs
10 Pullups
15 Pushups
20 Situps
25 Body squats
X 5 rounds
#2 Run 1/2 mile
50 Back extensions
50 Situps
X 3 rounds
#3 100 ft. Weighted walking lunges
30 Box jumps
20 Pullups
X 4 rounds
PICK ONE!!!
THURSDAY November 5, 2009
Pullups 3×20
Bent over row 3×8
Lat pull downs 3×8
Preacher curls 3×8
Close grip bench 3×8
Pullups 2×20
Abs of choice x 200
WEDNESDAY November 4, 2009
“HANSEN”
32k Kettlebell Swings x 30
Burpees x 30
Glute/Ham Situps x 30
X 5 Rounds
TUESDAY November 3, 2009
Overhead Step Lunges w/ Squats 6+2 x 6
Front Squat w/ Hold 4+1 w/ 4 sec hold at bottom x 10
Stiff Leg Deadlifts Off Box 5×20
Weighted Steps Ups on 20″ Box 3×15
Glute/Ham Raises 5×10
Abs Of Choice x 100
MONDAY November 2, 2009
FIGHT GONE BAD
Row
Wall Ball
Sumo Deadlift Hipulls
Box Jumps
Push Press
* 1 minute at each station
*1 minute break between rounds
* 3 rounds
*row for calories..the rest count reps
*men= 75# women=55#
