Archive for January, 2010
FRIDAY January 29, 2010
Row
Woody bag clean & press
Scissors
RIng holds
Tuck jumps
Turkish sit ups
Suitcase carry
Swiss ball walking lunges
Rope whips
Core crosses
45/15 x 4 rounds
THURSDAY January 28, 2010
Overhead Squat 5×5 (hvy)
Front Squat 5×5 (hvy)
Push Press 5×5 (hvy)
Woodybag Cleans 3×10
REST>>>>
Run 600m
10 Ground to overhead (135/95)
20 Situps
Run 600m
10 Kettlebell swings (32k/24k)
20 Burpees
X 4 Rounds for time
WEDNESDAY January 27, 2010
100 Double unders
90 Situps
80 1 Arm jumping pullups
70 Mountain climbers
60 Toes to bar
50 1 Arm kettlebell swings
40 Burpees
30 Beat the tire
20 Starfish jumps
100 Double unders
***For time***
TUESDAY January 26, 2010
Sumo deadlift hipull x 20
Box jumps x 20
Push press x 20
Burpees x 20
Wall ball x 20
X 5 rounds for time
THURSDAY January 21, 2010
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
TUESDAY January 19, 2010
Right Kettlebell clean
Left Kettlebell clean
Right Kettlebell jerk
Left Kettlebell jerk
Right Kettlebell snatch
Left Kettlebell snatch
Rest
1 minute of each x 3 rounds
Plus…..
Run 1mile / 50 situps
X 3 rounds
MONDAY January 18, 2009
“FILTHY 50″
Row (for calories)
Wall ball
Torture rings
Pullups
Box jumps
Toes to bar
Starfish jumps
Kettlebell swings
Box squats
Situps
***50 reps of each for time***
FRIDAY January 15, 2009
AS MANY ROUNDS AS POSSIBLE IN 20 min. OF:
10 Kettlebell swings……m=32k w=24k
120m run
10 Wall ball……m=20# w=14#
120m run
THURSDAY January 14, 2009
Deadlift x 15
Hang power clean x 12
Front squat x 9
Push jerk x 6
X 5 Rounds for time……m=135# w=95#
***REST***
Run 5k
plus 50 toes to bar
