Next Week 11/2-11/6

Tuesday 5:15am Mark
Wednesday 5:15am Jon
Thursday 5:15am Jon


Tuesday's Workout 11/3

5sets

3 Pullups
3 KB Drags
6 MB Jump and Throw

Friday 10/30

Warm-up

Circle of Death

Tuesday 10/27/09

Warm-up

Kettlebell Clean 10 each arm
Pullup 10

KB Clean 11 each arm
Pullup 9

KB Clean 12 each arm
Pullup 8
until.....

KB Clean 20 each arm
Pullup 1

Monday, October 26

In 20 minutes do as many rounds as possible of:

15 DB Deadlift

12 Bench Dips

21 Sit-ups

Short Run

Friday 10-24

warm-up



Ring Exercises

Next Week

Monday 10-26 5:15am
Tuesday 10-27 5:15am
Friday 10-30 5:15am

...be there or be square
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Wednesday, October 21

4 rounds of:

complete 30 seconds of each exercise in set 1, rest 1 minute, complete set 2 30 seconds each exercise, rest 1 minute

Set 1

Sumo-deadlift high-pull

Bench Dip

Sit-up

Set 2

Wall-ball

Renegade row

Windshield wiper

Monday, October 19

Kettlebell practice

5 rounds for time of:

50ft walking lunge, carrying 12kg kettlebell

24 squat jumps

16 pull-ups

windmills & turkish get-ups

This Week 10-19 to 10-23

Monday 10-19 5:15am
Wednesday 10-21 5:15am
Friday 10-23 5:15am

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Friday's Workout

Run
21 Hip Ups
Run
18 Hip Ups
Run
15 Hip Ups
Run
12 Hip Ups
Run
9 Hip Ups
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Wednesday, October 14

Rainy Day Schedule

Under Cover:

5 rounds of:

27 Air Squat

18 Sumo-Deadlift High-Pull

9 Push Press

Rest 1 min

This Week

Tuesday 10-13
Wednesday 10-14
Friday 10-16
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Tuesday 10-13

Warm-up

KB Clean to Press to OH Squat
Jump Rope

MB Throwdown to Burpee
Jump Rope

KB Lunge
Knee to Elbow Planks
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Tuesday 10-06-09

Warm-ups

to be done any way you see fit
100 dips
100 pullups
100 box jumps

Monday's Workout 10-5-09

Warm-up

400m jog
100mjog
30 sec jumping jacks
30 sec mtn climbers
30 sec hip-ups

20 m sprints x6

400m quick jog
100m quick jog

Fridays Workout 10-02-09

Warm-up

Deadlift 6 sets 3 reps