Wednesday May 1, 2013

5x5
Strict Press
Strict Pull Ups
Weighted Lunges

Rest


10 Minute Ladder: 1,1,2,2,3,3.....
Burpees
Front Squats 

Tuesday April 30, 2013

5 Rounds: 2 Minute Rest
1 Round
25 Unbroken Kettlebell Swings (53/35)
10 Unbroken Burpees
Max Plank Hold until 3 Minutes

Monday April 29, 2013

50 Pull Ups
75 Push Ups
100 Air Squats

Rest

400m Sprint x 4 on 4 Minute Clock

Friday April 26, 2013

EMOM x 10
5 American Kettlebell Swings (70/53)
5 KB Dead Lift

Rest

12 Min AMRAP:
15 Sit Ups
10 Wall Balls (20/12)
5 Pull Ups

Thursday April 25, 2013

400m Run
20 Jumping Squats
400m Run
30 Jumping Squats
400m Run
40 Jumping Squats
400m Run
50 Jumping Squats

Rest

EMOM x 5
Resting 1 min between rounds
10 V Ups
V Up Hold Remainder of 1 minute

Wednesday April 24, 2013

Ladder of Pull Up Negatives and Push Up Negatives

1-2-3-4-5-4-3-2-1

Rest

10 Rounds: 1 minute rest 
1 Round
10 Box Jump Burpee
10 Push Press
MAX REPS Butterfly Sit Ups to remainder of 2 Minutes

Tuesday April 23, 2013

6 Rounds on 3 Minute Clock
200m Run
20 American Kettlebell Swings (53/35)

Rest

100 Russian Twists (20/14)
Every time you put ball down do 3 Burpees

Monday April 22, 2013

Super Sets:

5 x 10 Front Squat
-increasing weight each set

5 x 10 Strict Press
-increasing weight each set

Rest

12 Min AMRAP:
3 Burpees
6 Push Ups
9 Squats

Friday April 19, 2013

5x5

DB Bent Side Rows per side
DB Dead Lifts
DB Lunges per leg


Perform 5 of each movement then rest.
Increase weight with each set.
Repeat 5 times.

Recover

5 rounds
21 Box Jumps
15 Sit Ups
9 Burpees

Thursday April 18, 2013

For Time:

25-20-15-10-5

Thrusters

400m Run in between 

Rest

5 Rounds Not For Time:

20 Flutter Kicks

20 Hollow Rocks

Wednesday April 17, 2013

Strict Press
5 x 10
-increasing weight each set

Strict Pull Ups
5 x 5

Rest

EMOM x 10
30 Second Handstand Hold
10 Jumping Air Squats

Rest

1 Mile Run

Tuesday April 16, 2013

With A Partner....

1) 100 Wall Balls (20/12) 
one person holds Plank while the other person does the wall balls then switch
Rest 2 Minutes
2) 100 Box Jumps (24/20)
one person does Ring Rows while the other person Box Jumps and switch
Rest 2 Minutes
3) 100 V Ups
one person does Burpees while the other person does VUps then switch

Monday April 15, 2013

Front Squat 
5 x 10 
-increase weight each set if form is maintained

Rest

For Time:
300m Run
30 Kettlebell Swings (70/53)
30 Push Ups
30 Kettlebell Deadlifts (70/53)
200m Run
20 KBS
20 Push Ups
20 KBDL
100m
10 KBS
10 Push Ups
10 KBDL

Friday April 12, 2013

20 Minute AMRAP:
5 Pull Ups
10 Squat Thrusts
15 Sit Upts
200m Run





























12

Thursday April 11, 2013

2-4-6-8-10-12-14-16-18 Ladder:
Toe 2 Bar/ VUps
Jumping Lunges
With 6 Burpees in between each set

Wednesday April 10, 2013

Strict Press
5 x 10
-adding weight each set assuming form is maintained
-5 Pull Ups in between sets
-rest as much as needed

Recover

5 Rounds on 5 Minute Clock
500m Sprints

Tuesday April 9, 2013

6 Rounds: 1 Minute Rest between Rounds
1 Min Max Reps:
Sit Ups
Kettlebell Swings (53/35)
Burpees

Monday April 8, 2013

Front Squats 5 x 10
Beginning with 25 Air Squats
Adding weight with each set

Rest

15 Min AMRAP:
10 DB Snatch- alternating arms
15 DB Thrusters
200m Run

Friday April 5, 2013

5x2 Pull Up Negatives
Resting in between sets

5x2 Push Up Negatives
Resting in between sets

Rest

21-15-9
Box Jumps (24/20)
DB Front Squats (45/30)

Thursday April 4, 2013

Run 800m
50 Sit Ups
Run 800m
50 Lunges
Run 800m
50 Kettlebell Swings (53/35)
Run 800m
50 Burpees

Wednesday April 3, 2013

Every 90 Seconds x 5 Rounds
30 Second Handstand Hold
20 Air Squats

Rest

Every 90 Seconds x 4
30 Second Wall Sit Hold
15 Push Ups

Rest

Every 90 Seconds x 3
30 Second V Up Hold
10 Pull Ups

Tuesday April 2, 2013

4 Rounds: 3 Minutes Rest
25 Box Jumps
Max Wall Balls (20/12) to remainder of 4 Minutes