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

WEDNESDAY January 20, 2009

Run 1/4 mile

30   Situps

15    225# Deadlift

7      Pushups

X  5 rounds for time

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

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!