Monday, July 01, 2013

# of Rounds in 30 Minutes

5 x Push Ups

10 x Sit Ups

15 x Four Count Mountain Climbers

20 x Jump Squats

 

Friday, June 28, 2013

5 Singles - MAX Bent Over Rows

Start at 95lbs and add weight each set (last set should feel like you can’t go any heavier, if not, add weight and do another set)

5 Singles - MAX Barbell Shrugs

Start at 135lbs and add weight each set (last set should feel like you can’t go any heavier, if not, add weight and do another 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, June 27, 2013

# of Rounds In 30 Minutes

.25 mile run

15 x Dumbbell See Saw Presses

15 x Four Count Floor Wipers

15 x Renegade Rows

15 x Four Count Pass Betweens with medicine ball

15 x Dumbbell Deadlifts

Wednesday, June 26, 2013

Boxing Workout

5 Rounds Heavy Bag

5 Minutes Work / 30 Seconds Rest

2 Rounds Speed Bag or Light Bags

3 Minutes Work/ 30 Seconds Rest

Tuesday, June 25, 2013

10/1/10, 9/2/9, 8.3.8, . . . . .1/10/1

Full Squat Cleans (75% of max)

Pull Ups

Dumbbell Thrusters

Monday, June 24, 2013

Run 5 Minutes

25 Push Ups

Bike 5 Minutes

25 Sit Ups

Elliptical 5 Minutes

25 Four Count Jumping Jacks

Row 5 Minutes

25 Alternating V Ups

Friday, June 21, 2013

5 Singles - MAX Power Cleans

Start at 95lbs and add weight each set (last set should feel like you can’t go any heavier, if not, add weight and do another set)

5 Sets of 3 Clean High Pulls

Start at 95lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)

5 Sets of 3 Front Squats

Start at 95lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)

5 Sets of 3 Split Jerks

Start at 95lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)