Thursday, December 31

Five rounds for time of:

Run figure 8 loop

15 kettlebell swings

10 supine row-ups

10 min of:

15 jump rope singles

20 sit-ups

15 back extensions

Tuesday 12/29

warm ups

x5
10 jumping pullups
15 push-ups
20 sit-ups
25 air squats

This Week 12/28/2009-1/1/2010

Tuesday 12/29 @ 5:30pm Mark
Thursday 12/31 @ 8:00am Jon

Tues 12-22

Warm-up

Long run
Sumo DL to Upright Row
Log Cutters
Hanging Leg Raises
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Monday 12/21

Warm-ups

3 Sets

SL Squat 15 each leg
MB Slam x 15
Handwalk Back and Forth x15
V-ups x 15

This Week

Monday 12-21 5:30pm Mark
Tuesday 12-22 5:30pm ???
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Thurs 12-17-09

Warm-up

Set1
5 TGU right arm
5 TGU left arm
5 KB Swings
5 Pullups
Set2
Set1+
5 cleans right arm
5 cleans left arm
*do before pullups
Set3
Set2+
add shoulder press to cleans
Set4
add OH lunge to shoulder press
Set5
set4+
5 snatch right arm
5 snatch left arm

relax

Tuesday, December 15

Five rounds for time of:

Run figure 8

12 sumo deadlift high-pull

Run figure 8

12 burpees

Distracted

Denise went to Italy!

What was the workout again?

Run the figure 8
15 supine rows
10 push-ups
20 jump rope singles

It raining!

Run the figure 8
10 push-ups
20 jump rope singles
?

Tues 12/08

Warm-ups

25 yd OH walking lunges
18 burpees
36 swerves

25 yd OH walking lunges
15 burpees
30 swerves

25 yd OH walking lunges
12 burpees
24 swerves
until...

25 yd OH walking lunges
3 burpees
6 swerves

next up Thurs @5:30pm

Tues 12/01

Warm-ups

Run
10 pull-ups
20 KB Swings
10 Deadlift to Upright Row
10 Hanging Knee Tucks
Run
x 4

Monday 11/30

Warm-ups

400m jog
Jumping Jacks x30sec
100m jog
Moutain Climbers x30se
20m sprints x4
100m jog
Hip Ups x30sec
400m jog
Push ups x 30sec