Friday Dec. 28, 2012

EMOM x 7
10 American Kettlebell Swings

Rest

21-15-9
Pull Ups
Push Ups
KB Dead Lift (70/53)
 
Rest

100 V Ups

Thursday Dec. 27, 2012

3 Rounds For Time!

500m Run with Plate (45/25)
400m Run
25 Weighted Squats with Plate (45/25)

Wednesday Dec. 26, 2012

2 Rounds: 1 min rest

6 Min AMRAP
10 DB Strict Press
10 Ring Rows
10 DB Thrusters

Rest

3 Rounds
15 Reverse Burpees
15 Russian Twists-per side

Friday Dec 21, 2012

5 Minute Ladder:
Kettlebell Dead Lift (70/53)
Jump Squat
Butterfly Sit Up

Rest

EMOM x 10
American Kettlebell Swings (70/53)

EMOM x 10 
Burpees

Alternate each minute with KBS and BURPEES

Thursday Dec. 20, 2012

4 x Run 800m on 7 min Clock
Recovery 200m after each effort

Rest

3 Rounds Not For Time:
15 Leg Levers with weight
15 Leg Scissors with weight

Wednesday Dec. 19, 2012

EMOM x 10

7 Strict DB Press
9 DB Push Press

Rest

4 Rounds: 1 min Rest

20 Box Jumps
Remainder of 3 min MAX PUSH UPS

Tuesday Dec. 18, 2012

Intervals

5 Rounds
1 Minute Work: 30 Seconds Rest

Kettlebell Swings
Air Squats
Plank Hold
Pull Ups
Burpees

Monday Dec. 17, 2012

EMOM x 10

5 Push Ups
7 Weighted Squats

Rest

21-15-9
Wall Balls (20/14)
500m Run

Rest

3 Rounds
20 Chinnies
20 Supermans
20 Knee Ups

Friday Dec 14, 2012

Russian Kettlebell Swings
5x10
KB Dead Lift- in between swing sets
5x10

Rest


15 minute AMRAP
7 KB clean (from floor)
10 V-up
Run 200

Thursday Dec 13, 2012

With A Partner Each Run-
one person runs at a time but you both run each distance

800m
400m
200m
100m

When you finish the last run complete 100 total Burpees divided up however you like.

Wednesday Dec 12, 2012

1a) DB Strict Press
5x10

Rest 30 seconds

1b) Push Ups
5x10

Rest

Max handstand hold x 2 sets. Add up total time.

Rest

Ladder from 1-10 of:
DB Push Press
KB swing

Tuesday Dec 12, 2012

50m Shuttle Sprints x 3 efforts

Rest

5 Rounds

200m Run
25 Squat Thrusts
20 Lunges
15 Sit Ups

Monday Dec 10, 2012

Front Squats
5x10

Strict Chin Ups/ Chin Up Negatives
5x3

Chin Ups to be done in between squats sets. If person cannot do a strict chin up without a band then they are doing 1-2 negatives per round.

Rest

WOD:
5 min AMRAP
15 Box Jumps/Step Ups (24/20)

10 Goblet Squats (53/35)
15 BFSU

Rest 2 min, repeat

Rest

Core Supplement
50 Flutter Kicks holding med ball (20/14)
50 Butterfly Sit Ups with med ball
50 Russian Twists - per side with med ball

Friday Dec 7, 2012

American Kettlebell Swings
5x10

KB Dead Lifts
5x10

Rest

12 Min AMRAP:
9 DB Swings
6 DB Hang Power Cleans
3 Burpees

Thursday Dec. 6, 2012

Run 500m
25 Lunges
Run 500m
25 Sit Ups
Run 500m
25 Squats
Run 500m
25 Lunges
Run 500m
25 Sit Ups
Run 500m 
25 Squats

Wednesday Dec 5, 2012

Strict DB Press

5x10

Strict Chin Ups

5x5

Rest

5 Rounds:

1 Min DB Thrusters

1 Min Pull Ups

1 Min Rest

Tuesday Dec 4, 2012

With a Partner:

5 Min Amrap
1 person performs Max Burpees while the other holds chin over bar.
Everytime the person drops off bar you switch.

Rest 2 Min

5 Min Amrap
1 person performs Max Wall Balls while the partner holds planks.
Everytime person breaks plank you switch.

Rest 2 Min

5 Min Amrap
1 person Rows Max Calories while the partner holds V Up hold.
Everytime person breaks vup position you switch.

Monday Dec 3, 2012

Weighted Squats!
5x10

30 Second Squat Hold after each set

Rest

Workout:
21 DB Front Squats
400m Run
15 DB FS
400m Run
9 DB FS
400m Run

Rest

3 Rounds
21 V Ups
Butterfly Sit Ups