Tuesday 09-29-09

Warm-up

Circuit 1
-KB Double Arm Swing
-KB Single Arm Swing
-KB Clean
-Jumping Pullups

Circuit 2
-KB Double Arm Swing
-KB SA Swing
-KB Clean
-KB Clean into Shoulder Press
-Jumping Pullups

Circuit 3
-KB Double Arm Swing
-KB SA Swing
-KB Clean
-KB Clean in Shoulder Press
-KB Snatch
-Jumping Pullups

Circuit 4
-KB Double Arm Swing
-KB SA Swing
-KB Clean
-KB Clean in Shoulder Press
-KB Snatch
-KB Snatch with OH Squat
-Jumping Pullups

Monday, September 28

Complete the following:

150 wallballs

60 sit-ups

50 back extensions

you may divide the exercises up

After: foot ladder & extra core

Friday, September 25

Warm-up

Overhead Walking Lunges 15 yards

Burpees

Next Week 09/28-10/02

Monday 5:15am Jon
Tuesday 5:15am Mark
Thursday 5:15am Jon
Friday 5:15am Mark
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Wednesday, September 23

Looks like a rough morning

50 Step-ups

50 KB swings

Walking Lunge 50 steps

50 knees tucks

50 push press

50 back extension

25 wall ball shots

25 burpees

50 jump rope singles

Monday, September 21

The Evil Dr. Tabata is in the park!

8 x 20 seconds of exercise followed by 10 seconds of rest for each of the following exercises:

Jumping Pull-ups

Push-ups

Sit-ups

Squats

Fridays Workout 09/18/09

Warm-up

5 rounds

SA KB Swings
SA KB Farmers Walk around Playground
KB Deadlift
Other arm KB Farmers Walk

Wednesday, September 16

Progressive 10m shuttle sprints

Complete 50 of each of the following as a team:

-Lunges (each step)

-MB vertical throws

-Modified Pull-ups

-Push-ups

-Sit-ups

-Sqauts

Monday 09/14

A workout in the rain!

Warm-up

Table Step-overs
Bench Walk Around with push-ups
Bench V-ups

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Next week 09/14-09/19

Monday 5:15am
Wednesday 5:15am
Friday 5:15am

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Fridays Workout 09/11/09

Warm-up

Set 1
KB Drag across playground x8, x6, x4, x2
While partner jump ropes

Set 2
Jumping Pullups
MB Throw Downs
x10, x8, x6, x4

Thursday, September 10

5 rounds of:

Run Figure 8 loop

20 air squats

Monday, September 7

The Gambler

The Game is back!

You will randomly choose your workout.

Good luck!

The resulting workout:

3 rounds of

burpees

kb deadlift

kb swing

shuttle run

bench dip

30 seconds for each exercise with 1 minute between rounds

Nice Draw!

Friday, Sept 4th

Warm-up

Sandbag Drag
Push-ups
Overhead Plate Carry
Ring Dips

Sandbag Drag
Pistols
Overhead Plate Carry
Ring Tricep Extensions
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Next Week

Week of Sept 14-18
Mon 6:00 am
Thurs 5:15 am
Fri 5:15 am
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Wednesday, September 2

5 rounds of

Run half of figure 8

10 Jumping Pull-ups

10 Push-ups

Run other half of figure 8

15 Kettlebell Swings