Tuesday, September 1

Two rounds of each set:

Set 1

Jump Rope, 50

Lateral Lunge, 15ea

Sit-ups, 15

Set 2

Mountain Climbers, 40

Modified Pull-up, 20

Squat Jumps, 15

Set 3

Walking Lunge, 20 steps

Farmers Walk, 12kg- small play ground loop

MB Vertical Toss, 10 throws

Next Week 08/31-09/04

Week of 08/31-09/04
Tuesday 5:15am Jon
Wednesday 5:15am Jon
Friday 5:15 am Mark

Fridays Workout 08-28-09

Warm-up

Circuit A
Deadlift
RDL
Bent-Over Row
Mtn Climbers
Front Squat
Shoulder Press
Back Squat
Mtn Climber

Circuit B
OH Lunge
Front Raise
Curls
Jump Squats
OH Squat
Push-ups
OH TriCep Ext
Jump Squats

Tuesday 08-25-09

Warm-up

Short Runs
Picnic Table Hand Walk Arounds
Picnic Table Step-overs

Monday, August 24

Burpee day!

Round 1

20 burpees, rest 30 seconds

Round 2

15 burpees, 15 pull-ups, rest 60 seconds

Round 3

10 v-ups, 10 burpees, 10 pull-ups, rest 60 seconds

Round 4

15 burpees, 15 pull-ups, rest 30 seconds

Round 5

20 burpees

Next Week

Week of 08/23-08/29

Monday 5:15am Jon
Tuesday 5:15am Mark
Friday 5:15am Mark

Fridays Workout

08/21/2009

Warm-up
400m jog
Jumping Jacks x30sec
100m jog
B.W. Squats x30sec
Various Exercises with Olympic bumper plate
B.W. Squats x30sec
100m jog
Jumping Jacks x30sec
400m jog

light stretches

Tuesday 08-18-09

Warm-up

Ring Exercises

Schedule for the Week of August 17th

Monday, August 17th

5:15 AM, Jon

Tuesday, August 18th

5:15 AM, Mark

Friday, August 21st

5:15 AM, Mark

Monday, August 17

Running and transit exercises

Saturday, August 15

3 rounds of:

Run

21 Kettlebell swing (American Style)

12 Pull-ups

Here is a video of Jon doing his first muscle-up

Thursday, August 13

For time:

40 Kettlebell deadlift to uprightrow

21 Kettlebell Push Press

35 Kettlebell deadlift to uprightrow

18 Kettlebell Push

30 Kettlebell deadlift to uprightrow

15 Kettlebell Push Press

25 Kettlebell deadlift to uprightrow

12 Kettlebell Push Press

Saturday, August 8 & Monday, August 10

Back Extension

Run

Upcoming Schedule

Saturday, August 8th

6:00 AM, Jon

Monday, August 10th

5:15 AM, Jon

Thursday, August 13th

5:15 AM, Jon

Saturday, August 15th

6:00 AM, Jon

Wednesday, August 5

5 Rounds for time of

12 Pull-ups

18 Push-ups

24 Sit-ups

30 Squats

Our first day at the new park:

Workout, Tues Aug 4, 2009

Early Riser Workout

Start with a warm up

The Workout:
Walking Lunges 20 yards with 15 lb MB
At the end of the 20 yards do MB slams, Reps=15, 12, 9, 6, 3
Do all as fast as possible with very little rest in between.

Finish with some light stretches