Wednesday, May 01, 2013

12 Minute Run Test
Run as far as you can in 12 minutes then check your results here: http://www.exrx.net/Calculators/MinuteRun.html

Tuesday, April 30, 2013

# of Rounds In 30 Minutes

10 x Alternating Rows
10 x Four Count Floor Wipers
10 x Alternating High Pulls
10 x Hip Thrusts
10 x Airborne Lunges

Monday, April 29, 2013

# of Rounds In 30 Minutes

10 x Burpees
15 x Sit Ups
10 x Alternating Side Lunges (over aerobic box or Bosu)
15 x Lying Leg Lifts
10 x Four Count Mountain Climbers
15 x Four Count Twisting Sit Ups

Friday, April 26, 2013

5 Sets of 3 Deadlifts
Start at 135lbs. add weight each set (last set should feel heavy, if it doesn’t add weight and do another set)

5 Sets of 10 Alternating Lunges with Bar
Start at 45lbs add weight each set

5 Sets of 10 Stiff Leg Deadlifts
Start at 45lbs and go up slowly (use this as a stretch in addition to a weight exercise, weight should be heavy but you shouldn’t be straining)

Thursday, April 25, 2013

5 Rounds

.25 mile Run
10 x Push Ups
15 x Get Up Sit Ups
20 x Kettlebell High Pulls

Wednesday, April 24, 2013

Boxing Workout
6 x 3 Minute Rounds On Heavy Bag / 1 Minute Rest Between Rounds
Last 30 seconds of each round all jabs and crosses as fast as you can

Run 1 Mile

Tuesday, April 23, 2013

5 Rounds

10 x Turkish Get Ups – Each Side
10 x Box Jumps
10 x Twisting Thrusters – Each Side
10 x Downward Cable Chops – Each Side
10 x Step Ups on Bench – Each Side

Monday, April 22, 2013

# of Rounds In 30 Minutes
100 Single Unders
10 x Up Downs
10 x Squat Thrusts
10 x V Ups
10 x Jump Lunges

Friday, April 19, 2013

5 Sets of 5 Bent Over Rows
Start at 95lbs and add weight each set

5 Sets of 5 Barbell Shrugs
Start at 135lbs and add weight each set

5 Sets of 10 Good Mornings
Start at 45lbs and add weight each set (this should be moderately heavy but not to where you’re struggling to come back up)

Thursday, April 18, 2013

# of Rounds In 30 Minutes

Row 500 Meters
5 x Bench Press (75% of max)
10 x Stability Ball Knee Tucks (balancing with feet on ball)
15 x KB Side Lunges
20 x Lying Knees to Elbows

Wednesday, April 17, 2013

Run 5k

Tuesday, April 16, 2013

10/1/10, 9/2/9, 8/3/8, . . . . . 1/10/1

Bulgarian Squats
Renegade Rows
KB Walking Swings

Monday, April 15, 2013

Tabata Intervals

20 Seconds of work/10 seconds of rest for 10 intervals for each exercise (no rest between exercises)

Up Downs
Bicycle Crunches
Jump Lunges
Contralateral Supermans
N Ups
Airborne Lunges

Friday, April 12, 2013

5 Sets of 5 Power Cleans
Start at 95lbs and add weight each set

5 Sets of 5 Clean High Pulls
Start at 95lbs and add weight each set

5 Sets of 5 Front Squats
Start at 95lbs and add weight each set

5 Sets of 5 Split Jerks
Start at 95lbs and add weight each set

Thursday, April 11, 2013

4 Rounds

100 Single Unders
10 x KB Alternating Arm Floor Press
10 x 4 Count Floor Wipers
10 x Leg Circles (clockwise)
10 x Leg Circles (counter-clockwise)
10 x KB Jump Shrugs

Wednesday, April 10, 2013

Rowing Intervals
20 Intervals
1 Minute Sprint
1 Minute Rest

Tuesday, April 09, 2013

of Rounds In 30 Minutes

5 x Turkish Get Ups
10 x Windmills Each Side
15 x Pass Thru Lunges
20 x Get Up Sit Ups

Monday, April 08, 2013

# of Rounds In 30 Minutes

10 x Side to Side Push Ups (over medicine ball or Bosu with one hand elevated)
10 x Hanging Knee Raises
15 x Four Count Mountain Climbers
15 x Stability Ball Hip Presses
20 x Tuck Jumps

Friday, April 05, 2013

5 Sets of 5 Back Squats
Start at 135lbs and add weight each 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, April 04, 2013

5 Rounds

Row 500 Meters
15 x 2 KB 2 Arm Swings
15 x Box Jumps

Wednesday, April 03, 2013

Bike 30 Minutes
6 Rounds
3 Minutes Seated Moderate to Fast Pace
1 Minute Standing
1 Minute Seated Sprint

Tuesday, April 02, 2013

# of Rounds In 30 Minutes

10 x Dumbbell Renegade Rows
10 x Dumbbell Full Squat Cleans
10 x Dumbbell See Saw Presses
10 x KB Pass Through Lunges