Kettlebell Swings- American
5x10
Kettlebell Dead Lift
5x10
Rest
8 Minute Amrap
8 KB Snatch- alternating arms
8 Burpees
Rest
3 x 1 Min
Weighted Forearm Plank Holds
Thursday, November 29, 2012
Wednesday, November 28, 2012
Thursday November 29, 2012
RUN
1600m
Rest 6 minutes
1200m
Rest 4 minutes
800m
Rest 2 minutes
400m
Rest 1 minute
200m
1600m
Rest 6 minutes
1200m
Rest 4 minutes
800m
Rest 2 minutes
400m
Rest 1 minute
200m
Tuesday, November 27, 2012
Wedensday November 28, 2012
DB STRICT PRESS
5x10
STRICT PULL UPS/RING ROWS
5x5
REST
15 min AMRAP:
12 Push Press
9 Box Jumps
6 Ring Rows/Pull Ups
Monday, November 26, 2012
Sunday, November 25, 2012
Monday November 26, 2012
Warm Up:
2 rounds
400m run
10 step ups
10 ring rows
10 groiners
Weighted Squats
5x10
increase weight with each set.
Rest
2 Rounds: rest 2 minute between rounds
21-15-9
Air Squats
Push Ups
Remainder of 6 minutes MAX BURPEES
2 rounds
400m run
10 step ups
10 ring rows
10 groiners
Weighted Squats
5x10
increase weight with each set.
Rest
2 Rounds: rest 2 minute between rounds
21-15-9
Air Squats
Push Ups
Remainder of 6 minutes MAX BURPEES
Tuesday, November 20, 2012
Wednesday November 21, 2012
DB Press
5x10 reps
DB Bicep Curls
5x10 reps
Rest
15 DB Push Press
400m Run
15 DB Thrusters
400m Run
15 DB Push Press
400m Run
15 DB Thrusters
400m Run
5x10 reps
DB Bicep Curls
5x10 reps
Rest
15 DB Push Press
400m Run
15 DB Thrusters
400m Run
15 DB Push Press
400m Run
15 DB Thrusters
400m Run
Monday, November 19, 2012
Tuesday November 20, 2012
Warm Up:
9 Cal Row
9 Arm Circles forward and back
9 Leg Swings per leg
15 Cal Row
15 Arm swings
15 Side Leg Swings
21 Cal Row
21 Sit Ups
21 Squats
30 Second Samson Stretch each side
Workout!
2 Rounds: rest 1 minute
4 minute AMRAP:
6 Ring Rows/Pull Ups
8 Burpees
Rest 2 minutes
1000m Run for time
Rest 2 minutes
50 Toes to Bar/V Ups
50 Plank Knee to Elbow per leg
9 Cal Row
9 Arm Circles forward and back
9 Leg Swings per leg
15 Cal Row
15 Arm swings
15 Side Leg Swings
21 Cal Row
21 Sit Ups
21 Squats
30 Second Samson Stretch each side
Workout!
2 Rounds: rest 1 minute
4 minute AMRAP:
6 Ring Rows/Pull Ups
8 Burpees
Rest 2 minutes
1000m Run for time
Rest 2 minutes
50 Toes to Bar/V Ups
50 Plank Knee to Elbow per leg
Monday November 19, 2012
Warm Up
Hip Circles- 10 per side
Plank Shoulder Circles- 10 per side
Hip Bridges-10
Air Squats-10
200m run
Squat Thrusts-10
Push Ups-10
Jumping Jacks-50
400m Run
Air Squats-30
Weighted Squats-
add weight per set assuming that technique is perfect and can be done unbroken
5x10
Rest
4 Rounds:1 min rest
200m Run
Amrap in remainder of 3 minutes:
21 Jumping Jacks
21 Abmat Sit Ups
HAVE FUN!
Hip Circles- 10 per side
Plank Shoulder Circles- 10 per side
Hip Bridges-10
Air Squats-10
200m run
Squat Thrusts-10
Push Ups-10
Jumping Jacks-50
400m Run
Air Squats-30
Weighted Squats-
add weight per set assuming that technique is perfect and can be done unbroken
5x10
Rest
4 Rounds:1 min rest
200m Run
Amrap in remainder of 3 minutes:
21 Jumping Jacks
21 Abmat Sit Ups
HAVE FUN!
Thursday, November 15, 2012
Friday November 16, 2012
Kettlebell Swings!
5x10
Add Weight each unbroken set
Rest
100 Push Ups
Every minute do 10 Russian Kettlebell Swings
Rest
7 Rounds Not For Time- Quality people QUALITY!
5 V Ups/Toe to Bar
7 Hollow Rocks
9 Supermans
5x10
Add Weight each unbroken set
Rest
100 Push Ups
Every minute do 10 Russian Kettlebell Swings
Rest
7 Rounds Not For Time- Quality people QUALITY!
5 V Ups/Toe to Bar
7 Hollow Rocks
9 Supermans
Wednesday, November 14, 2012
Thursday November 15, 2012
Warm-up
5 Min Ladder:
Air Squats
Push Ups
Moutain Climbers per leg
Ten Rounds on 2 minutes!
Row 100m
Run 100m
Rest
100 Butterfly Sit Ups for time
5 Min Ladder:
Air Squats
Push Ups
Moutain Climbers per leg
Ten Rounds on 2 minutes!
Row 100m
Run 100m
Rest
100 Butterfly Sit Ups for time
Tuesday, November 13, 2012
Wednesday November 14, 2012
Alternate movements: adding weight each set assuming previous set was done with solid form.
DB Press
5 x 10
DB Lateral Side Raises
5 x 10
Rest
3 Rounds
30 jack squat thrusts
12 DB Push Press
12 DB Thrusters
DB Press
5 x 10
DB Lateral Side Raises
5 x 10
Rest
3 Rounds
30 jack squat thrusts
12 DB Push Press
12 DB Thrusters
Monday, November 12, 2012
Tuesday November 13, 2012
Tabata Triangle
Wall Ball Shots (20/14)
KB swings (53/35)
Ring Rows/Pull Ups
Rotate from one exercise to the next for 8 rounds of each.
Rest
Go Fast!!
Run 500m
Row 500m
Wall Ball Shots (20/14)
KB swings (53/35)
Ring Rows/Pull Ups
Rotate from one exercise to the next for 8 rounds of each.
Rest
Go Fast!!
Run 500m
Row 500m
Sunday, November 11, 2012
Monday November 12, 2012
Weighted Squats
5 x 10
REST
2 Rounds:
2 min
As many AIR SQUATS as possible
1 min rest
2 min
As many BURPEES as possible
1 min rest
2 min WALL SIT HOLD- weighted
5 x 10
REST
2 Rounds:
2 min
As many AIR SQUATS as possible
1 min rest
2 min
As many BURPEES as possible
1 min rest
2 min WALL SIT HOLD- weighted
Thursday, November 8, 2012
Fri. Nov. 9, 2012
Kettle-bell swing
5 sets x 10 reps
Rest
FOR TIME!
21-15-9
Kettlebell Swings (70/53)
Box Jumps (24/20)
Run 400m
5 sets x 10 reps
Rest
FOR TIME!
21-15-9
Kettlebell Swings (70/53)
Box Jumps (24/20)
Run 400m
Wednesday, November 7, 2012
Thurs. Nov 8, 2012
Run 800m
At 6 min complete 25 Burpees
Rest until 9 min
Run 800m
At 15 min complete 25 Burpees
Rest until 18 min
Run 800m
At 6 min complete 25 Burpees
Rest until 9 min
Run 800m
At 15 min complete 25 Burpees
Rest until 18 min
Run 800m
Tuesday, November 6, 2012
Wed. Nov. 7, 2012
Dumbbell Press
10 reps x 5 sets
Increasing weight each set
Ring Rows
10 reps x 5 sets
Working these in between press sets
Rest
10 Minute Ladder: 1,2,3, etc...
DB Thurster
DB Push Press
Rest
100 V Ups
10 reps x 5 sets
Increasing weight each set
Ring Rows
10 reps x 5 sets
Working these in between press sets
Rest
10 Minute Ladder: 1,2,3, etc...
DB Thurster
DB Push Press
Rest
100 V Ups
Monday, November 5, 2012
Tues. Nov 6, 2012
5 Minutes
30 sec on: 30 sec rest
Max Sit Ups
Rest 2 min.
5 Minutes
30 sec on: 30 sec rest
Max Calorie Row
Rest 2 min.
5 Minutes
30 sec on: 30 sec rest
Max Burpees
Rest 2 min.
5 Minutes
30 sec on: 30 sec rest
Plank Holds
30 sec on: 30 sec rest
Max Sit Ups
Rest 2 min.
5 Minutes
30 sec on: 30 sec rest
Max Calorie Row
Rest 2 min.
5 Minutes
30 sec on: 30 sec rest
Max Burpees
Rest 2 min.
5 Minutes
30 sec on: 30 sec rest
Plank Holds
Sunday, November 4, 2012
Monday Nov. 5, 2012
Warm Up:
3 Rounds
10 Ring Rows
15 Air Wall Ball Shots
20 Mountain Climber per leg
Weighted Squats
10 reps x 5 sets
Rest
200m Run
40 Wall Ball Shots (20/14)
200m Run
40 Wall Ball Shots
200m Run
200m Run
Thursday, November 1, 2012
Friday Nov 2, 2012
Kettlebell Swings
10 reps x 5 sets
-warm up with 30 hip bridges & 30 supermans
-unbroken russian swings each set
-adding weight each set if form and technique are maintained
Rest
3 Rounds: 1min rest
5 Min Amrap
7 Burpees
9 Goblet Squats
10 reps x 5 sets
-warm up with 30 hip bridges & 30 supermans
-unbroken russian swings each set
-adding weight each set if form and technique are maintained
Rest
3 Rounds: 1min rest
5 Min Amrap
7 Burpees
9 Goblet Squats
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