Wednesday 10-28-09
October 27th, 2009
4 sets of 10 reps of each exercise as heavy as possible, alternating between:
1)Double Kettlebell Military Press
2)Chin Ups
Rest, then 4×10 alternating between:
1)Double Kettlebell Swings
2)Double Kettlebell Step ups (each leg)
Tuesday 10-27-09
October 27th, 2009
Power Endurance x 30 Min
20 KB Cleans Each Side
20 Yards Broad Jumps
20 Plyo Push-ups
Monday 10-26-09: Speed
October 26th, 2009
30/30 for 20 min
Jump Rope Sprints (Air Rope, Forward/back, Doubles)
Shuttle Run (15 yards, 30 yards, 30 yards)
Finisher:
3 Rounds for max time
Wall Squat / Plank
Wednesday 10-14-09
October 14th, 2009
10..9..8..7..6..5..4..3..2..1 AFAP
HSPU (Pike PU/Feet Up/HSPU)
High Box Step Ups (low Box/High Box/High Box Weighted)
Supermans (x1, x2, x2)
Monday 10-12-09
October 11th, 2009
20-15-10-5 As Fast As Possible
Body Row
T-Push-up
Foot Up Lunge (each leg)
Traveling KB Swings 30% BW