Archive for January, 2010
WEDNESDAY January 13, 2009
Row
Inchworms
Mule kicks
Pad lock row
Ball slams
“No” wall ball
Kettlebell lateral lunges
Jack knives
Jump rope
Twisting 1 arm ring pulls
Agilities
Overhead squats
45/15 x 4 rounds
TUESDAY January 12, 2009
“CINDY”
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Bodysquats
REST….
Strict Pullups 3×15
Handstand pushups 3×5
Modified Muscle ups 3×5
Plyo Pushups 3×8
Toes to Bar 3×20
MONDAY January 11, 2009
6-12-18-12-6
Burpees
Situp/standup/ballslam
Starfish jumps
Push press
Kettlebell swings
Kettlebell good mornings
Sumo deadlift hipulls
Low back raises
***for time***
FRIDAY January 8, 2010
25 Pullups
50 Squats
25 Pushups
50 Box jumps
25 Dips
50 Kettlebell swings
25 Wall ball
50 Toes to bar
***for time***
-2 rounds for advanced!
THURSDAY January 7, 2009
4 minutes of kettlebell clean & jerks….only 1 hand change/must not sit KB down at all
***men=32-48k women=20-36k***
REST
Kettlebell scissors 5×20
Kettlebell alternating swimmers 5×20
Kettlebell Seated shoulder press 5×20
Kettlebell laying chest press 5×20
Dips 3×10
Face Pulls 3×10
Weighted abs of choice 5×20
***Move through workout taking as little breaks as possible***
WEDNESDAY January 6, 2009
Double unders
Crawling plank hold
Rope whips
Broadways
Row
Plate squat
Ball slams
Plate crunch
45/15 x 6 rounds
TUESDAY January 5, 2009
“GRACE”
30 Clean & Jerks m=135# w=95#
***for time***
Rear Squat 5×5
Romanian Deadlift (off box) 3×8
Walking Weighted Lunges x 100 steps R/L
Torture Rings 4×25
Abs of choice x 120
MONDAY January 4, 2009
125 Pushups
100 Pullups
75 Box jumps
50 Toes to bar
25 Burpees
***for time***
Friday jANUARY 1, 2010
Row 20 calories
10 Pullups
Row 20 calories
10 Kettlbell swings
Row 20 calories
10 Burpees
Row 20 calories
10 Situps
X 5 rounds
