THURSDAY December 31, 2009

Strict Pullups   5×12

Strict Press   5×12

Lat Pulldowns   5×12

Ring Pushups   5×12

Snatch Lowers   5×7

Clubs   5×5

Abs of choice   x 200

WEDNESDAY December 30, 2009

Jump rope

Step lunges

Thrusters

Mountain climbers

Situps

1 minute @ each station X 6 rounds…no break!

TUESDAY December 29, 2009

Overhead squat   5×5

Front squat   10-9-8-7-6-5-4-3-2-1

Hex bar jumping squat w/ shrug   5×10

Leg extensions   3×20

Leg curls   3×20

Calv raise   3×20

Weighted abs   3×30

MONDAY December 28, 2009

Happy B-day Ashley!!…here’s whatcha asked for!!!

11-21-31-21-11

Box Jumps

Sumo Deadlift Hipulls

Body Squats

Burpees

Pullups

Kettlebell Swings

Pushups

Wall Ball

Situps

Ball Slams

***for time***

WEDNESDAY December 23, 2009

Row

Sunrise/Sunsets

Beat the tire

“No” Wall ball

Pushups

Box jumps

Rope whips

Ball slams

Med ball situps

45/15   x  5 rounds

TUESDAY December 22, 2009

Rear Squat 5×20

Hex bar Deadlift 5×20

Inverted leg press 5×20

Reverse hyper 5×20

Glute Ham Raises 5×10

Abs of choice x 50

MONDAY December 21, 2009

Deck ‘o’ Cards

Diamonds= Kettlebell swings

Clubs= Burpees

Hearts= Situps

Spades= Body Squats

Jokers are wild= dealers choice

FRIDAY December 15, 2009

125 Double unders

100 Body squats

75 Kettlebell swings   m=24k     w=16k

50 Burpees

25 Thrusters    m=115#     w=75#

***for time***

goal under 15 minutes!

THURSDAY December 17, 2009

“Lucky 7’s”

Ab ball plank pushups

Lay down/situp/standup/ballslams

Lateral box jumps

Scissors

Atomic situps

Toes to bar

Muscle ups

Burpees

Handstand pushups

7 reps of each  X  7 rounds

WEDNESDAY December 16, 2009

SPECIAL REQUESTED BIRTHDAY WORKOUT FOR RICHARD……

“Dirty” 31

Thrusters

Squat thrust

Bridge ball thrust

Rope whips

One arm jerks

Kettlebell swings

Torture rings

Kettlebell snatch

Box jumps

Ball slams

Snatch lowers

Wall bangers

Starfish jumps

Ball clean & jerks

Prowler

31 reps of each exercise for time