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
Monday, April 29, 2013
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
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
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
Thursday, April 25, 2013
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)
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
.25 mile Run
10 x Push Ups
15 x Get Up Sit Ups
20 x Kettlebell High Pulls
Tuesday, April 23, 2013
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
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
Monday, April 22, 2013
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
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
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