Power Snatches
Warm up with 2 sets of 5 light Power Snatches
3 Singles
Wednesday, November 27, 2013
Thursday, November 28, 2013
Jump Rope (200, 150, 100, 50)
Alternating Floor Presses
Stability Ball V Up Passes
See Saw Presses
Hollow Rocks
Alternating Forward Lunges
Tuesday, November 26, 2013
Monday, November 25, 2013
Tuesday, November 26, 2013
5 Sets – Go up in weight each set
10 x Core Busters
10 x Box Jumps
10 x Half Turkish Get Ups
10 x KB Snatches
10 x Side to side bench jumps
Sunday, November 24, 2013
Monday, November 25, 2013
Tabatas – 20 Seconds Work / 10 Seconds Rest – 10 Intervals Each Exercise
Burpees
Flutter Kicks
4 Count Mountain Climbers
Scissor Kicks
Jump Lunges
Thursday, November 21, 2013
Wednesday, November 20, 2013
Thursday, November 21, 2013
# of Rounds in 30 Minutes
3 Minutes Stair Climber
10 x Overhead Lunges
15 x Suspension Pike Ups
20 x Explosive Step Ups
Wednesday, November 20, 2013
Kickboxing
3 Minutes Work / 30 Seconds Rest
2 Rounds Jump Rope
2 Rounds Shadow Boxing
5 Rounds Heavy Bags – 30 Second Rest Period do Squat Thrusts (no rest)
Monday, November 18, 2013
Tuesday, November 19, 2013
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Bulgarian Squats on Suspension Trainer
Stability Ball Trunk Rotations
Renegade Rows
2 Arm Get Up Sit Ups
Lunge Presses
Monday, November 18, 2013
# of Rounds in 30 Minutes
10 x Suspension Push Ups
15 x Alternating Side Lunges over box
20 x 4 Count Russian Twists Sit Ups
25 x Squat Jumps
30 Seconds Battling Ropes
Thursday, November 14, 2013
Wednesday, November 13, 2013
Thursday, November 14, 2013
# of Rounds in 30 Minutes
100 Single Unders
10 x 4 Count Swings
10 x Anchored Snatches
10 x Level 1 Figure Eights
10 x Anchored Cleans
10 x Two Handed Anyhow
Tuesday, November 12, 2013
Tuesday, November 12, 2013
Alternating Front Raises (from push up position)
V Ups
See Saw Presses
Hip Thrusts
One Leg Deadlifts
Sunday, November 10, 2013
Monday, November 11, 2013
# of Rounds in 30 Minutes
10 x Medicine Ball Push Ups
10 x Hanging Leg Lifts
15 x 4 Count Mountain Climbers
15 x Bridges on 12” Box
20 x Squats
Friday, November 8, 2013
Friday, November 08, 2013
5 Sets of 3 Bench Presses
3 x 10
Tricep Extensions
Dips – bench, bar or ring
4 Count Floor Wipers
Wednesday, November 6, 2013
Thursday, November 07, 2013
# of Rounds In 30 Minutes
Row 250 Meters
5 x Turkish Get Ups
10 x Supermans on Suspension Trainer
15 x Pass Thru Lunges
20 x Get Up Sit Ups
Tuesday, November 5, 2013
Tuesday, November 05, 2013
5 Sets
10 x Twisting Thrusters
10 x Box Jumps
10 x Half Turkish Get Ups
10 x Sots Presses
10 x Side to side Bench Jumps
Monday, November 4, 2013
Monday, November 04, 2013
# of Rounds In 30 Minutes
10 x Burpees
15 x Sit Ups
10 x Pistol Squats
15 x Leg Raises
10 x Airborne Lunges
15 x Twisting Sit Ups
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