Dynamic Stretching
Weighted Plank Holds
3 Max Attempts
Increasing weight with each effort.
10 V Ups Between each attempt.
Rest
SPRINTS!
15 Min Amrap:
200m Run
rest 30 seconds
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Wednesday Oct 31, 2012
Dumbbell Press
5 reps x 5 sets
-warm up with 25 push ups
-add weight with each set as long as good form is maintained
Rest
Ring Rows
5 reps x 5 sets
Rest
Every Minute on the Minute for 10 minutes
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
-do not put down DB in between the movements
5 reps x 5 sets
-warm up with 25 push ups
-add weight with each set as long as good form is maintained
Rest
Ring Rows
5 reps x 5 sets
Rest
Every Minute on the Minute for 10 minutes
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
-do not put down DB in between the movements
Monday, October 29, 2012
Tuesday Oct. 30, 2012
Intervals- 5 Rounds
1 min work
30 sec rest
Push Ups
Plate Ground to Overhead (45/25)
Butterfly Sit Ups
Burpees
Lunges
1 min work
30 sec rest
Push Ups
Plate Ground to Overhead (45/25)
Butterfly Sit Ups
Burpees
Lunges
Sunday, October 28, 2012
Monday Oct. 29, 2012
Weighted Squats
5 reps x 5 sets
-starting with 25 air squats to warm up.
-add weight to each set, maintaining perfect technique and form.
-rest in between each set
Rest
12 minute AMRAP
100m Run
12 Plank Shoulder Taps
12 Air Squats
Rest
100 Russian Twists- with med ball (20/14)
5 reps x 5 sets
-starting with 25 air squats to warm up.
-add weight to each set, maintaining perfect technique and form.
-rest in between each set
Rest
12 minute AMRAP
100m Run
12 Plank Shoulder Taps
12 Air Squats
Rest
100 Russian Twists- with med ball (20/14)
Thursday, October 25, 2012
Friday Oct. 26, 2012
4 Rounds: 1 minute rest in between round
In 3 minutes:
30 Kettlebell Swings (53/35)
20 Wall Balls (20/12)
Max chest to thigh sit ups with remainder of 3 Minutes.
Sit ups are your score!!
In 3 minutes:
30 Kettlebell Swings (53/35)
20 Wall Balls (20/12)
Max chest to thigh sit ups with remainder of 3 Minutes.
Sit ups are your score!!
Wednesday, October 24, 2012
Thursday Oct 25, 2012
7 Push Ups Every Minute on the Minute for 7 Minutes
These should be the most challenging version of push ups that you can complete. If you can do strict push ups but 7 will take more then 30 seconds to complete then scale reps. If strict push ups are not an option and you must scale it use a lower box then you use in a workout. Make these 7 minutes really work for you!!!
Rest
400m Run + 15 Burpees
Every 5 Minutes for 4 efforts
Sprint the run and complete the burpees immediatly after. Rest to remainder of 5 minutes- aim to have atleast 90 seconds rest for each effort.
GOOOOOO!
These should be the most challenging version of push ups that you can complete. If you can do strict push ups but 7 will take more then 30 seconds to complete then scale reps. If strict push ups are not an option and you must scale it use a lower box then you use in a workout. Make these 7 minutes really work for you!!!
Rest
400m Run + 15 Burpees
Every 5 Minutes for 4 efforts
Sprint the run and complete the burpees immediatly after. Rest to remainder of 5 minutes- aim to have atleast 90 seconds rest for each effort.
GOOOOOO!
Tuesday, October 23, 2012
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