Daily Workout Archive
MONDAY May 25, 2009
Row
Wall ball
Beat the tire
Situps
Run
Plank hold row
Burpees
Torture rings
Jumping lunges
Kettlebell box squats
45/15 x 4 rounds
OR
“MICHAEL”
Run 800m
50 Back extensions
50 Situps
x 3 rounds FOR TIME
FRIDAY May 22, 2009
Rower
Sunrise/sunset
Rope whips
Torture rings
Bench dips
Walking lunges
Low back ball
Body squats
45/15 x 6 rounds
OR……
“McCall”……challenge from my Va. Beach crossfitting friend
Deadlift x 15…..men=135# women=95#
Ring pushups x 15
10 Rounds for time…….goal under 10 minutes!!!
THURSDAY May 21, 2009
10 minutes Kettlebell Snatch….1 hand change (use lighter weight)
REST
10 minutes Kettlebell Jerks….1 hand change (use lighter weight)
REST
10 x 10 Glute Ham situps
WEDNESDAY May 20, 2009
Row
Wall ball
1 Arm jumping pullups
Tire flip or chain drag
Beat the tire
Situps
Sumo deadlift hi pulls
Box jumps
Kettlebell swings
Ball slams
45/15 x 5 rounds
TUESDAY May 19, 2009
Front squat 5×20
Hex bar deadlift 5×20
Kettlebell lateral lunges 5×20
Heavy kettlebell swings 5×20
Glute ham raises 5×20
Weighted abs 5×20
***move through the workout taking as little breaks as possible***
MONDAY May 18, 2009
Jump, run or row 2 minute
10 Pushups
10 Situps
10 Squats
x 10 rounds…..for time
OR
“ANNIE”
Double unders
Situps
50-40-30-20-10
For time
SATURDAY May 16, 2009
Wall ball
Pushups
Box jumps
Pullups
Situps
Burpees
Kettlebell swings
Sumo Deadlift Hipulls
Dips
Ball slams
50 of each exercise…..for time!
FRIDAY May 15, 2009
5 Parking lot sprints
5 Pushups
5 Situps
5 Squats
5 Pullups
5 Ball slams
x 10 rounds….for time!
THURSDAY May 14, 2009
Kettlebell scissors 5×20
Kettlebell alternating swimmers 5×20
Kettlebell Seated shoulder press 5×20
Kettlebell laying chest press 5×20
Kettlebell snatch lowers 5×20
Weighted abs of choice 5×20
***Move through workout taking as little breaks as possible***
WEDNESDAY May 13, 2009
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21
Kettlebell swings
Kettlebell thrusters
Burpees
***For time***
