Thursday Jan. 10, 2013

4 Rounds: rest 2 min between rounds

Run 400m
AMRAP to 4 Minutes:
10 Ring Rows
10 Air Squats

Wednesday Jan. 9, 2013

5 Rounds

12 DB Press
12 DB Front Squat
12 DB Thrusters

Tuesday Jan. 8, 2013

10 Min AMRAP

5 Shoot Throughs
10 Kettlebell Swings
100m Run

Rest 5 Min

10 Min AMRAP
5 Vups
10 Butterfly Sit Ups touching KB
100m Run

Monday Jan. 7, 2013

Dynamic Stretching

50 Walking Lunges
50 Push Press
50 Weighted Squats
50 Push Ups
50 Sit Ups
50 Burpees

Friday Jan. 4, 2013

4 Rounds: 1 minute rest

30 Push Ups
Max Kettlebell Swings in remainder of 4 Minutes

Score is total KBS

Thursday Jan. 3, 2013

1600m Run
21 Db Thrusters
1200m Run
18 Db Thrusters
800m Run
15 Db Thrusters
400m Run
12 Db Thrusters
200m Run
9 Db Thrusters

Wednesday Jan. 2, 2013

DB Press
5x10

30 Second plank hold between each set

Rest

10 Rounds For Time:
10 Burpees
10 Air Squats
10 Sit Ups