# of Rounds In 30 Minutes
Run .25 Miles
15 x DB Thrusters
25 x KB Two Arm Swings
Wednesday, September 18, 2013
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
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