Archive for February, 2010
FRIDAY Feburary 26, 2010
Row
Low back raise
Beat the tire
Dips
Jumping lunges
“Gene” getups
1 Leg box jumps
Side bends
Renegade row
Wall ball
45/15 X 4 rounds
THURSDAY Feburary 25, 2010
Rear Squat 5-4-3-2-1-1-1-1-1-1
Hang Squat Cleans 3×15
1 Leg Box Jumps to Pistol x 25 R/L
Glute Ham Raises 3×15
Kettlebell Swings 4×25 (hvy)
Abs of Choice x 200
WEDNESDAY Feburary 24, 2010
“Sweet 16″
Parking lot run X 2
Pushups X 4
Pullups X 6
Box jumps X 8
Situps X 10
Body squats X 12
Row X 14 (pulls)
Burpees X 16
X 5 Rounds for time
MONDAY Feburary 22, 2010
Jump rope
1 Arm kettlebell clean and hold
Jump rope
1 Arm kettlebell swings
Jump rope
Kettlebell press and hold
Jump rope
Kettlebell situps
45/15 x 6 rounds
FRIDAY Feburary 19, 2010
20-16-12-8-4
Kettlebell thrusters
Sit up ball slam
Pullups
Box jumps
Back extensions
In/outs
***for time***
THURSDAY Feburary 18, 2010
Overhead Squat 5×5 (hvy)
Front Squat 21-16-11-6-1 (work to max single)
Jumping Hex Bar Squats 3×20
Reverse Hyper 3×20
Abs of choice x 100
WEDNESDAY Feburary 17, 2010
“QUARTER POUNDER”
Run 1/4 mile
25 Pushups
25 Kettlebell swings
25 Situps
25 Body squats
X 5 Rounds for time
TUESDAY Feburary 16, 2010
Strict pullups 3×15
Thrusters 3×10
Bent over row 3×10
Plyo pushups 3×8
Snatch lowers 3×7
Shoulder complex 3×8
Clubs 5×5
Weighted abs of choice x 200
MONDAY Feburary 15, 2010
“FIGHT GONE BAD”
Row
Wall Ball
Sumo Deadlift Hipull
Box JUmp
Push Press
1 minute at each station counting reps…1 minute rest between rounds…3 rounds!!
m=75#/20# w=55#/14# row for calories
