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

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

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

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

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

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

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