Wednesday 1/9/13

15 min EZ
10 rounds AMRAP
30 on/ 10 rest
Pullups
Pushups
Box Jumps 18-24"

Physioball Complex 2X 10
1. Hip Hike/Bridge
2. Quadruped
3. YTA
4. Runners Pose
5. Ball Transfer
6. Side Plank w/o ball

Tuesday 1/8/13

Take another day off and easy run for 40 minutes.

60/60 pushups and squats
12-4 reps of pullups or 40 total.

Monday 1/7

35 EZ
60 pushups
60 squats
30 each side of side planks

Weekend 1/05-06

Saturday...2 hour run.

Sunday...45 minute EZ plus trail

Strength exercises
10-2 reps
Deadlift
Pullup
Floorwiper

3 X 10 reps
Box Jumps...hold 3 seconds on each squat
Dumbbell Snatch
Pushup

Friday 1/4/13 Rest

Rest, stretch and hip work.

Thursday 1/03/12

5 minute EZ run or jump rope

1.5 mile run or 12 minutes @ RP whichever comes first.

3 Rounds
7 Burpees
9 Push Press
15 Sit Ups

800 meter run or 5 minutes @ RP whichever comes first.

10-2 rep Pull Ups
50/50 Push Ups and Squats

*push press weight is 75/45

Wednesday 1/2/23

15 minute walk/run

15 Pullups
20Manmakers
30Walking Lunges
40Double Unders
30 Walking Lunges w/ DB
20 Manmakers
15 Pullups

Physioball Exercises...perform 2 X 10...slow and controlled
1. Quadruped
2. YTA
3. Ball Transfer
4. Runners Lunge
5. Bridge

*Manmaker and Walking Lunge weight is same.

*Manmaker exercise is ...
Pushup
Plank row
Pushup
Plank row
Pushup
Standup and push press
This is One Rep!
Repeat

New Years Day 1/1/13

Repeat last Tuesdays workout. Have a great day.