Friday, April 9, 2010

Deadlift 3 X 3 @ 90%

Conditioner:
30 Wall Ball
30 Rower Calories
30 Swings
30 Push Ups
30 High Pull (15 e arm)
30 Squat
30 Ball Slam

Thursday, April 8, 2010

Warm Up

1. 1 Arm Press (Heavy) - 1e to 5e to 1e
2. Pull Up - 5 X Max Reps
3. Conditioning: 4 rounds for time
a. Row 250m
b. Jump Rope X 125

Wednesday, April 7, 2010 (Workout 21 of 28)

1. Warm Up - Row then Yoga

2. Deadlift - 3 X 3 @ 80%
3. TGU - 3 x 3/3
4. Windmill - 5/5/3/3

Tuesday, April 6, 2010

Warm Up - Extensive band work

6 rounds X 20:10 of each movement; rest 1:10 after each round:
1. Swing
2. Push Up
3. Mountain Climber
4. High Pull L
5. High Pull R
6. Burpee
7. Thruster L
8. Thruster R

Monday, April 5, 2010 (workout 19 of 28)

1. Deadlift 5 X 3 @ 85%

2. Moderate Press Ladder/complex with Pull Up - 5 X (1, 2, 3, 4, 5)

3. Conditioning: 10 rounds, use the same 2 kettlebells for both movements

a. Farmers Walk X 40 m

b. 2 Bell Swing X 10

Saturday, April 3, 2010 (Workout 18 of 28)

Warm Up

1. Kalos Thenos 4 X 3/3
2. Conditioning; 1 time through:
a. 100 Swings
b. 80 Calories on the Rower
c. 60 Sit Ups
d. 40 Burps
e. 20 Box Jumps (substitute Squat Thrusts if you are not a box jumper)

Friday, April 2, 1010 (Workout 17 of 28)

Warm Up

1. Deadlift 5 X 5 @ 70%
2. Pull Up 5 X Max Reps
3. Conditioning: 30-20-10
a. Kettlebell Swing
b. Jumping Pull Up
c. Push Up