Thursday 9/25/13

Core
Physioball Complex X 12
Hamstring Curl
Bridge Side2Side

Strength and Endurance
27-21-15-9
Goblet Squat
Plyo Push Up (opposing arm and leg off ground)
One Arm Snatch (switch every 3)

Two mile run to finish...

Monday 8/26/13

Social run at 7pm FRC gym.

Balance
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
3x8
Thruster
Push Up

50-40-30-20-10
Goblet Squat (25/15)
Double Under

15-30 minute EZ run

Monday 8/5/13

Balance
2X8
Woodchopper
Flye
Twist/Punch
Run

Strength
Thrusters
Pullups
Rest 60 seconds between sets

Strength and Endurance
50-40-30-20-10 For Time
Goblet Squat (35/20)
Sit Ups

Wednesday 6/5/13

Core
2 X 10e Side Planks
2 X 10 YTA
2 X 10 Toe 2 Bar/Knee 2 Elbow

Interval Strength and Endurance
Tabata each exercise 20 sec on/10 rest...8 rounds with 1 min rest between exercises
Push Press (45/30 BB or 20/10 DB)
Goblet Squat (35/20)
Decline Push Up (24/18)
Jump Rope/Double Under
Sit Up

10-15 minute EZ run/walk