Friday Dec. 28, 2012

EMOM x 7
10 American Kettlebell Swings

Rest

21-15-9
Pull Ups
Push Ups
KB Dead Lift (70/53)
 
Rest

100 V Ups

Thursday Dec. 27, 2012

3 Rounds For Time!

500m Run with Plate (45/25)
400m Run
25 Weighted Squats with Plate (45/25)

Wednesday Dec. 26, 2012

2 Rounds: 1 min rest

6 Min AMRAP
10 DB Strict Press
10 Ring Rows
10 DB Thrusters

Rest

3 Rounds
15 Reverse Burpees
15 Russian Twists-per side

Friday Dec 21, 2012

5 Minute Ladder:
Kettlebell Dead Lift (70/53)
Jump Squat
Butterfly Sit Up

Rest

EMOM x 10
American Kettlebell Swings (70/53)

EMOM x 10 
Burpees

Alternate each minute with KBS and BURPEES

Thursday Dec. 20, 2012

4 x Run 800m on 7 min Clock
Recovery 200m after each effort

Rest

3 Rounds Not For Time:
15 Leg Levers with weight
15 Leg Scissors with weight

Wednesday Dec. 19, 2012

EMOM x 10

7 Strict DB Press
9 DB Push Press

Rest

4 Rounds: 1 min Rest

20 Box Jumps
Remainder of 3 min MAX PUSH UPS

Tuesday Dec. 18, 2012

Intervals

5 Rounds
1 Minute Work: 30 Seconds Rest

Kettlebell Swings
Air Squats
Plank Hold
Pull Ups
Burpees