Friday, May 10, 2013

5 Sets of 3 Back Squats

Start at 135lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)

5 Sets of 10 Weighted Step Ups

Start with 15lb dumbbells and go up each set

5 Sets of 30 Seconds of Toe Taps with 15 Seconds Rest

Thursday, May 09, 2013

How Far Can You Go In 45 Minutes?

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Run (for 10 – run 1 mile, for 9 – run .9 miles, for 8 – run .8 miles, etc.)

Bulgarian Squats (dumbbells or kettlebells)

V Ups

Alternating Rows (dumbbells or kettlebells)

Single Leg N Ups

Hip Presses with Feet on Bench (barbell or dumbbells across hips)

 

Wednesday, May 08, 2013

Bike 30 minutes for distance 

Tuesday, May 07, 2013

# of Rounds In 30 Minutes

10 x Alternating Floor Presses

15 x High/Low Windmills – Each Side

10 x Full Squat Clean and Thruster

15 x Alternating Swings

 

Monday, May 06, 2013

# of Rounds In 30 Minutes

10 x Push Ups over aerobic box or medicine ball, alternating sides
10 x Side Crunches – Each Side
15 x Frog Jumps
15 x Hip Thrusts
20 x Jump Squats

Friday, May 03, 2013

5 Sets of 3 Bench Press
Start at 95lbs and add weight each set (last set should be heavy, if not, add more weight and do another set)
5 Sets of 10 Skull Crushers
Start with 45lbs Barbell and add weight each set
5 Sets of 10 Dips
(Your choice depending on fitness level – bench, bar or ring dips)

Thursday, May 02, 2013

# of Rounds In 30 Minutes

Row 500 Meters
5 x Pull Ups
15 x Four Count Pass Betweens with medicine ball
25 x Goblet Squats