Secret Service Snatch Test
10 Minutes of Power Snatches with Kettlebell - alternate hands as needed
Women use 12kg / Men use 24kg
Monday, September 30, 2013
Monday, September 30, 2013
# of Rounds In 30 Minutes
10 x Push Ups with feet in Suspension Trainer
15 x Supermans – Suspension Trainer
20 x Single Leg Tucks – Suspension Trainer
25 x Bridges – Suspension Trainer
Thursday, September 26, 2013
Friday, September 27, 2013
7 Sets of 5 Back Squats – Go up in weight each set
3 Sets of 10
Weighted Step Ups
Upright Rows
GHD Sit Ups
Wednesday, September 25, 2013
Thursday, September 26, 2013
4 Rounds
Run .25 Miles
5 x Turkish Get Ups
15 x KB Front Squats
25 x Level 2 Figure Eights
Tuesday, September 24, 2013
Monday, September 23, 2013
Tuesday, September 24, 2013
How far can you go in 30 minutes?
2, 4, 6, 8, 10, ……..
KB Pop Cleans
KB High End Windmills
KB Goblet Squats
KB Push Presses
Monday, September 23, 2013
5 Rounds
1 Minute Jump Rope
1 Minute Frog Jumps
1 Minute Bicycle Crunches
1 Minute Up Downs on Plyoboxes
1 Minute Toe Taps
Rest 1 Minute
Friday, September 20, 2013
Friday, September 20, 2013
7 Sets of 5 Power Snatches – Go up in weight each set
3 Sets of 10
Snatch High Pulls
Overhead Squats
Walking Lunges
Wednesday, September 18, 2013
Thursday, September 19, 2013
# of Rounds In 30 Minutes
Run .25 Miles
15 x DB Thrusters
25 x KB Two Arm Swings
Wednesday, September 18, 2013
Boxing Workout
3 Minutes Work / 30 Seconds Rest
2 Rounds Jump Rope
2 Rounds Shadow Boxing
5 Rounds 30/30/30 Drill (30 Seconds Regular Speed / 30 Seconds all Jab and Cross as fast as you can / 30 Seconds Power Combinations)
Monday, September 16, 2013
Tuesday, September 17, 2013
5 Sets
5 x Pull Ups
10 x Deadlifts – Go up in weight each set
15 x Box Jumps
Push Sled 50 Meters – minimum of 45lbs
Sunday, September 15, 2013
Monday, September 16, 2013
# of Rounds In 30 Minutes
Row 500 Meters
10 x Low Rows
15 x Pistol Squats
20 x Double Leg Tucks on Suspension Trainer
Friday, September 13, 2013
Friday, September 13, 2013
7 Sets of 5
Squat Cleans – Go up in weight each set
3 Sets of 10
Clean High Pulls
Front Squats
Split Jerks
Wednesday, September 11, 2013
Thursday, September 12, 2013
Milestone Workout (Record results to check progress in the future!)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Row (1000 Meters, 900 Meters, 800 Meters…….)
Bulgarian Squats
V Ups
Alternating Rows
Single Leg Tucks
Bridges with feet elevated
Tuesday, September 10, 2013
Wednesday, September 11, 2013
Bike Intervals
6 Rounds
3 Minutes seated, regular pace
1 Minute Standing
1 Minute seated sprint
Monday, September 9, 2013
Sunday, September 8, 2013
Thursday, September 5, 2013
Friday, September 06, 2013
7 Sets of 5 Deadlifts – Go up in weight each set
3 Sets of 10
Back Extensions
Incline Sit Ups
Weighted Box Jumps
Wednesday, September 4, 2013
Thursday, September 05, 2013
# of Rounds In 30 Minutes
Run .25 miles
10 x KB Outside Two Arm Swings
10 x Renegade Rows
10 x DB Clean & Thrusters
Tuesday, September 3, 2013
Monday, September 2, 2013
Tuesday, September 03, 2013
5 Sets of 10 – Go up in weight each set
KB Two Arm Swings
KB Alternating One Arm Swings
KB One Arm Power Snatches
KB One Arm Clean & Presses
KB Level 2 Figure Eights
Sunday, September 1, 2013
Monday, September 02, 2013
Tabatas – 10 Intervals Each Exercise – 20 Seconds Work/10 Seconds Rest
Push Ups
Sit Ups
Squats
Push Ups
Sit Ups
Squats
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