Saturday, April 30th, 2011

4 rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Push Press (35lbs/ 25lbs.)
10 Box Jumps (24″/18″)

Friday, April 29th, 2011

Workout of the Day
Five sets of:
Walking Lunges with Dumbbells x 24 steps @ 1010
(weights should be heavy – a challenge to finish all 24 steps)
Rest 30 seconds
Rope Climbs x 1-2 reps
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 30 seconds
Double-Unders x 30-50 reps
Rest 30 seconds

Thursday, April 28th, 2011

Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Heavy Waiter’s Walk x 30-45 seconds
(use the heaviest kettlebells or dumbbells you can clean and push press – keep your lats engaged and belly tight, and finally – be safe bringing them down)
Rest 3 minutes;


In three minutes, sprint 400 meters and then complete as many reps as possible of Push Press (Men – 95-115 lbs./Women – 65-80 lbs.).
Rest for three minutes.
Repeat for a total of three rounds.

Wednesday, April 27th, 2011

"Fran"

21-15-9
Thruster #95/65
Pullups

Tuesday, April 26th, 2011

Workout of the Day
Five sets of:
Overhead Squat x 3 reps
Rest 30 seconds
Weighted Pull-Up x 3 reps
Rest 3 minutes;


Seven rounds for time of:
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps

Monday, April 25th, 2011

Workout of the Day
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds


For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

Saturday, April 23rd, 2011

Complete as many rounds and reps as possible in 20 minutes of:
Goblet Squats x 10 reps
Kettlebell Swings x 15 reps
Anchored Sit-Ups x 20 reps

Friday, April 22nd, 2011

Five rounds for time of:
225/155 lb. Deadlift x 10 reps
Push-Ups x 15 reps
Anchored Sit-Ups x 20 reps
Run 400 Meters

Thursday, April 21, 2011

In 12-15 minutes, build to a heavy Power Clean;
and then,
Three sets of:
145/100 lb. Power Clean x 5 reps
Rest 10-15 seconds
Toes to Bar x 10 reps
Rest 10-15 seconds
Wall Ball x 15 reps
Rest 60 seconds;

Three rounds for time of:
Row 500 Meters
15 Burpees

Wednesday, April 20th, 2011

Workout of the Day
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 20 seconds
Toes to Bar x 10 reps @ 1010
Rest 3 minutes;

and then,
For time:
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
. . . and so on, down to,
1 Ring Dip
10 Pull-Ups