Thursday, January 28

3 sets of:

See-Saw Press and elbow to enstep

3 sets of:

Kettle bell swing and jump rope run,

inch worms and back extensions

5 minutes of as many rounds as possible of:

7 push-ups

7 sit-ups

7 air squats

Tues 01/26

Warm up

Pullups
Burpees
Planks
Pushups
O/H Plate Carry
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This Week 01/24- 01/31

Tues 01/26 @ 5:30 pm
Thurs 01/28 @ 5:30 pm
Sun 01/31 @ 8:oo am

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Next Week 1/17-1/23

Sunday 8:00am
Monday 5:30pm

Tues 01/13

Warm-ups

Run around playground
MB Jump and Throw x 15
SL Squat x 7ea leg
MB Chops x 7ea side
4 times
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Sunday 01/10

warm up

9 pushups, 1 burpee
8 pushups, 2 burpees
7 pushups, 3 burpees
6 pushups, 4 burpees
until
1 pushup, 9 burpees

Next Week 1/10-1/16

Sunday 8am Mark
Tuesday 5:30pm Mark

Wednesday, January 6

For time:

21 right single arm dumbbell thrusters, 21 jumping pull-ups

21 left single arm dumbbell thrusters, 21 jumping pull-ups

15 right single arm dumbbell thrusters, 15 jumping pull-ups

15 left single arm dumbbell thrusters, 15 jumping pull-ups

9 right single arm dumbbell thrusters, 9 jumping pull-ups

9 left single arm dumbbell thrusters, 9 jumping pull-ups

(easier said than done)

10 minutes, as many rounds as possible of:

10 sit-ups

running jump rope

30 second prone pillar

Tuesday 01/05/2010

warmups

KB Drag
Hanging Leg Raises
Ring Dips
Seated V-ups
MB Jump and Throw

Sunday 01/03

warm-up

O/H Lunges
Plate Carry around playground
RDL's
Pullups
Bridges
Jumping Jacks
Sprint around playground
do four times

Next Week 1/3-1/9

Sunday 8:00am Mark
Tuesday 5:30pm Mark
Wednesday 5:30pm Jon
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