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