Wednesday 11/28/13

20 minute EZ run/walk

2 X 12 (Bench 6-30")
Straight
Half turn
Single Leg 10e
Alternating Arm Bench Flyes
Body Lift

5 X 10 Clean/Jerk
Increase weight each set  

Wednesday 11/6/13

Walk/Run 15 minutes

2 X 8 (Bench 6-24”)
Straight
Half Turn
180
Single Leg 8e

3 X 8
Snatch
#________
_________
_________
Increase weight each set

21-15-9
Same #_______ all 3 movements
Floor Wiper
Deadlift
High Pull

Wednesday 10/22/13

Balance
2X16 Box Jumps
Straight
1/2 Turn
Single Leg 8e

Strength and Endurance
3X16
Plank Pulls

For Time
50 Wall Balls
800 m
50 KB Swings
800 m

15 min EZ walk or run

Wednesday 9/25/13

Balance
Box Jumps 2 X 8
Straight
1/4 Turn
Single Leg
Quick Feet 2 X 40 sec.
Alt. Arm Bench Flye
Body Lift

Strength and Endurance
Deadlift Sumo High Pull 3 X 10

For Time
150 Wall Balls

15 minute walk or EZ run

Wednesday 8/21/13

Box Jumps 2 X 10
Straight
Single Leg 10e
30 sec Quick Feet
Alternating Arm Bench Flyes 10e

Strength
3X8
Snatch

4 rounds for time
800m
10 OH Squats

Walk/run 15 minutes.

Wednesday 7/31/13

Balance 2 Rounds
Bench 6-24"
10 Straight Jump (hold squat position for 3 sec.)
10e Single Leg
30 sec. Quick Feet
10e Alternating Arm Bench Flyes #_____

Strength
5  X 8
Snatch
increase weight each set

Strength and Endurance
4 Rounds for Time
800 meter run
10 Overhead Squats (75/35)

15 minute EZ walk/run
Can use treadmill to walk.  Incline 2º every 3-4 minutes.

Wednesday 7/3/13

Strength
6 Sets
8 Push Press
8 Jump Lunge (4 each side)

Strength and Endurance
4 Rounds
15 Kettlebell Swings
15 Box Jump
200 meter run
15 Burpee
15 Wall Ball

15-20 minute walk/run

Thursday 6/27/13

Warm Up
800
Dynamic Stretch
10 of each
Push Up
Squat
Burpee

Core
Tabata Elevated Bird Dog K2E (4 each side)

Strength and Endurance
1600m
10 Inchworms w/ Push Up 1-10
1200m
20 Box Jumps
800m
30 Crab Toe Touch (15 each side)
400m
40 Burpees
200m

Monday 5/20/13

100 total bicycle kicks
20 physioball YTA

20 minute max
20 wall balls
10 pull ups
20 wall balls
15 box jumps
20 wall balls
20 decline push ups
20 wall balls
25 kb swings
20 wall balls

20 minute EZ run

Thursday 4/25/13

Gonna Suck...

1/2 mile run
50 Box Jumps (24/18)
50 Push Ups
50 Thruster (15/5)
50 Double Unders
50 Burpees
50 total Box Step Ups
1/2 mile run