TUESDAY May 12, 2009

Rear Squat   5×20

Overhead Squat   5×20

Hex bar squat/jump   5×20

Leg extensions   5×20

Leg Curls   5×20

Abs of choice x 100

***keep moving throughout the workout trying to break as little as possible***

MONDAY May 11, 2009

“CINDY”

5 Pullups

10 Pushups

15 Body squats

***As many rounds as possible in 20 minutes***

FRIDAY May 8, 2009

Jump rope   5 min

Situps   x 50

Jump rope   4 min

Dips   x 40

Jump rope   3 min

Push ups   x 30

Jump rope   2 min

Body squats   x 20

Jump rope   1 min

Ball slams   x 10

***Jump rope may be subed out for rowing***

THURSDAY May 7, 2009

100 Kettelbell snatchs  (both arms)

REST

100 Kettlebell cleans  (both arms)

REST

100 Kettlebell jerks  (both arms)

REST

100 Kettlebell swings  (both arms)

***try to do as many reps without stopping as possible***

100 Glute/ham sit ups

WEDNESDAY May 6,2009

“ANGIE”

100 pull ups

100 push ups

100 sit ups

100 body squats

***for time***

TUESDAY May 5, 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

MONDAY May 4, 2009

A.M. Beginner Class

Step ups

Sunrise/sunsets

Body Squats

Modified Push ups

Kettlebell good mornings

Sit ups

30/10   x  8 rounds

P.M. Advanced

Jump rope

Torture rings

1 Arm jumping pullups

3 Tier plyo box jumps

Ab wheel

Weighted walking lunges

Shoulder complex

Kettlebell good mornings

Wall ball

Snatch lowers

45/15   x  5 rounds

SATURDAY May 2, 2009

HEALTH AND FITNESS EXPO @ FIRST FLIGHT MIDDLE SCHOOL

9am-1pm

National Champions Taylor Cahoon, Jimmy Greer and Sara Hallas demonstrating Olympic Weightlifting and Kettlebells!

FRIDAY May 1, 2009

3-9-15-21-15-9-3

Burpees

Situps

Pullups

Body squats

Kettlebell swings

Box jumps

Dips

***FOR TIME***

THURSDAY April 30, 2009

Kettlebell snatch 10 minutes with one hand change and rest in lock out position

REST

Kettlebell jerk 10 minutes with one hand change and rest in rack position

300 abs of choice